The Eternal Question – How To Lose Weight
Your efforts are tremendous and you want to lose weight fast. But, scientists won’t agree with you – losing weight too fast will bring you more weight instead.
How to lose weight safely and still shed all those unwanted pounds?
Keep in mind that you need to lose weight gradually, because if you lose it too fast, you may lose also your muscle mass, bone mass, surplus water and not fat in anyway.
When you are starting your diet, aim to lose at least 1-2 pound weekly. It is not recommended to implement fast diets and products promising fast results.
But, if you still want faster results, you’ll need to cooperate with your doctor, just to make sure you stay on the healthy side and get all the nutrients needed.
Whatever you do – do it in a more natural way, eating healthy and exercising in moderation.
What you need to do?
1. Make A Plan
First thing you need to do is to make a plan.
You need to calculate how many calories you want to cut per week, so you can see some results that will boost your confidence more even in the first dieting week.
Of course it isn’t that simple to cut off all those tasty cakes and sugary drinks. It will be difficult at the beginning, but your body will adjust in time .
You are well aware that metabolism turns calories into energy, and if you cut too many – you’ll body will suffer and you’ll feel sluggish and slow.
- cut portions
- read food labels to understand the quantity of calories
- drink more water
- trim some calories each day
In case you don’t know where to start, you can always seek advice from a dietitian, and make a plan that will covers your needs fully and still lose weight.
2. Get Support
Today, there are so many smartphones and apps that can be used as a guidance of counting your calories, or you can keep a food diary instead, writing down what you eat and how many calories it has.
It is also good if your family members are highly supportive in your determination to lose weight, and help you stay motivated during the process.
In meantime, they might also switch to more healthy eating habits as well
In case you have problem to stay motivated, you can join diet groups and support each other along the way. You can relate with people of same interests, and you may boost your will mutually.
Encouragement always feel so good!
3 .Analyze Your Eating Habits To Lose Wight
At the beginning of this journey, you need to realize what drives you towards food. Is it social gatherings where plenty of food is served, and while talking you forgot what you have put inside your belly.
You can’t help it and you simply lose control when around food.
If you have such problems and you work how to resolve them, you’ll definitely regulate your eating habits.
Get to know yourself better!
4. Observe What You Eat
This is very important because everything starts from here. You don’t need to become vegan or vegetarian, but you have to know everything that produce you consume contains – if you want to succeed on this journey.
5. Limit Sugars
Sugar is present almost everywhere: cookies, sweetened drinks, cakes and the point is that these sugars differ from fruit sugars.
Whatever you do – cut back on sugar!
6. Choose Good Carbs
If you want to lose weight, eat carbs that have low glycemic index, where they have long time dissolving process and you’ll feel fuller.
If you want, you can make an experiment. One day, try to eat a product made from white flour and monitor your hunger cravings.
Soon, after an hour or two, you’ll feel hungry again.
The second day, take pastry made from flour that have low glycemic index, and monitor your hunger cravings once again.
You’ll notice that you feel fuller and not hungry as you did the previous day. This is very simple, but you’ll know the difference and you’ll understand better what we are talking about.
Whole grains are always better choice than processed foods.
7. Include Protein
You need to include protein to keep your muscles going. Without it, they will lower their function and volume in time.
Meat, poultry, fish, dairy, soy, nuts and all sorts of beans are just few of many good proteins you can use. And of course, protein need vary from your age, gender and how much daily activities you have.
8. Include Good Fats
Why we are saying that you need those?
Because they will make you feel fuller. Seeds, nuts, fatty fish loaded with Omega 3, olive and coconut oil are the ones for you.
They will help you endure while dieting and cut back hunger cravings.
9. Include Fibers
You can get fibers if you stick to vegetables, whole grains, fruits and any plant food that have fibers. The best sources include artichokes, green peas, broccoli, lentils, raspberries etc.
If you stick to veggies and fruits – you won’t miss surely.
10. Eat More Often
You should eat more often and in low quantities, and you’ll boost that metabolism of yours in no time. If you eat 4-6 times per day, you won’t get those annoying hunger cravings.
Split the daily calorie intake you’ve set to a small meals during the day.
And make them as mini meals.
If you want to watch your diet, avoid alcohol and sugary drinks. They contain too many calories that will ruin your efforts to lose weight.
Lemon water, unsweetened coffee and tea can be good replacement.
12. Are You Considering Fasting
If you decide to speed up this process by fasting – you better talk to a doctor first. Don’t do it on your own. There are many types of fasting: eating once per day or eating every other day, which is hard to endure.
If you still want to give it a shot, you may become grumpy the first days because you’ll be hungry, and not to mention possible constipation episodes.
Physically, you’ll be drained because no energy flows within your body as you don’t eat.
In case you think this is a long-term solution, experts don’t recommend it, as you’ll be lack of too many vital nutrients for your normal bodily functions.
It is always better to have healthy eating plan you can stick to and fits your lifestyle entirely.
13. Stick To Water
After breakfast stick to water, rather than artificial orange juice containing too much sugar. If you still want some other type of refreshment, make fresh orange or lemon juice as it is always a better option.
14. Eating In Front Of TV
Never do that as you may find yourself eating to much. If you can’t avoid that habit, at least serve smaller amount of food.
If you have divided your meals to 4-5 and sorted by calories, you may seat in front of TV, but don’t reach for a second round in no way.
15. Eat Only When You Are Hungry
Eat when you are really hungry. Don’t eat out of boredom, stress, anxiety or depression.
16. The Color BLUE
It is known that blue as a color is an appetite suppressant and that is why you’ll never find any restaurant colored with it.
If you have to fight your will not to eat to much, serve your meal in a blue plate, or if you don’t have any, try with blue tablecloth.
Avoid colors such as red, yellow and orange in dining area as they encourage eating.
17. Throw Clothes From Your Fat Era
Every beginning is a difficult one, but if you stick to your plan, you simply have to succeed. The first results will be visible in just one week, and it is a will booster anyhow.
You can also throw away clothes that you wore while being fat, and determine that you’ll never have to buy such once again.
If you want to fool your mind, you can even buy few smaller size pieces to force you to endure this tough-no-food journey.
18. Use Small Plates
When preparing a meal, serve it in a smaller plate, as it will look it has too much food on it. You’ll brain will take the message and will send satisfactory signals.
Playing tricks with the brain is something you can do, if it will motivate you even more.
19. Avoid White Foods
White flour, white rice and salt can wreak havoc on your blood sugar and lead to weight gain. Instead, eat whole-grain breads and brown rice as you need fiber and healthy carbs in your diet efforts.
20. Calories Before Noon
Always get the most of the calories before noon (at least carbs), as your body will burn them out, and no fat will attach to you.
But, don’t full your belly with too much of those, as you will ruin the main purpose of doing this.
Don’t sabotage your diet.
It is always better to switch to long-lasting changes, rather than fast diets with too many pounds returned. Go slowly, as slow weight loss process won’t return your pounds back.
Make a healthy eating plan and stick to it.
And if you combine it with physical activities, trying to lose weight at the gym as well (which is highly recommended), you are destined to success.
Endure this journey as your whole mind set up will change for the better and will become a way of life.
Happy dieting and tell us how it is going so far!
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