With so many information out there concerning weight loss, making a weight loss decision is always a challenge. Amidst all the lies and hype surrounding this topic, you may be wondering which one is the ideal thing for me. Well, this process is confusing if not frustrating. That is why; I have compiled a list of tips that may help you make that informed decision. In this journey, you will need to understand that you will need to make certain adjustments to your mindset, what to eat, how to eat, and your activity level. So that you can lose weight effectively.
Primarily a weight loss journey is not as easy as “watching your diet and exercising regularly” routine. If it was, then we could have fewer obese people around. You will need to know that losing weight requires a lot of dedication.
Therefore, Understanding what could have caused a weight gain in the first place will greatly help you in eliminating the problem. Weight gain can be as a result of stress, anger, lack of exercise, anxiety, or depression or feeding yourself just food.
Knowing the reasons behind people losing weight could help your stay motivated al
You need to know that losing weight is not a time to starve yourself. Therefore, ensures that you are giving your body the required nutrients for it to stay healthy and active. To effectively lose weight you need to keep a meal diary handy so that you are tracking all your food intakes and activity levels on a daily basis.
Set Attainable and Measurable Goals
When setting these goals remember to be honest with yourself and set goals that you are sure you will achieve. Gaining weight takes time so as losing it, therefore set attainable goals that will keep you motivated and energized along the way. Do not set unrealistic goals. Setting goals that are too high may be a remedy for your failure. You can set to lose 0.3kg (1-2 lbs) per week for example. Therefore, Just ensure you are disciplined and determined.
Allow your body to adapt
Accept that we all react differently to different weight loss programs, due to our different physiology. We are unique. As a result, give your body time to be accustomed to a specific weight loss program. For example, if you cut too many calories suddenly in your diet, it may not be good for your body, as the move may slow down your metabolism. This will result in a shortage of some very important nutrients in your body.
Understanding that losing weight comes down to achieving a consistent calorie deficit will help you along the way. In order to effectively lose weight ensure that you are burning more calories than you are consuming. Therefore, increase calorie output through exercise and decreased calorie input through diet changes will yield positive results along this journey. Make small changes and stick with them for at least 21 days. Statistics have shown that any behavioral change takes 21 days to accept and approximately 60 days to turn into a habit. Therefore give yourself time.
What And How You Eat
Eat Mindfully in order to Effectively lose weight
For a healthy weight, pay attention to how and where you are eating your food. Fast food outlets for junk, fried and processed foods on a daily basis will do you more harm than good. Chew food completely, and avoid distraction (such as TV) when eating. Allow your brain to signal to you that you are now full in order to avoid overeating. In addition, to effectively lose weight do not eat food during the period of the day when your body will have less physical activity, this will result in your body’s inability to burn as many calories as possible.
Eating a small portion of food will reduce strain on your stomach, and you will get used to eating less every time. It is better to opt for grilled food as these contain fewer fats as compared to cooked ones. Furthermore, to effectively lose weight, include vegetables and fruits in your menu, but do not add them. Instead, just use them to replace other cooked foods. Keep only healthy snacks such as nuts, trail mixes, dark chocolate, fruits or even beef jerky within easy reach. These foods can come in between main meals. Opt for a “just add water or milk” protein supplements, this will help you be kept on the go if you have a very busy schedule and when your body feels like it is lacking one of those important supplements.
Do Not Change Any Food Group Completely
The best way to reduce weight or maintain it is by eating a balanced and healthy diet, without refusing particular foods. Whatever diet plan you choose just make sure your body is getting the required nutrients for it to be healthy. In addition, do not avoid carbohydrates completely in order to effectively lose weight. Not all carbohydrates are bad. Our bodies need carbs to function well. Carbs provide our bodies with energy, our brains function primarily on carbs. Depriving your body of carbs can have detrimental effects on your health. It is important to consume low glycemic carbs such as brown rice, dark leafy vegetables, etc. In addition, High glycemic foods such as white rice, bananas, potatoes, and other processed foods are best consumed only right after intense exercises.
Aim For Calorific Deficiency
2,500 calories a day is the recommended daily amount for a man; though this may vary depending on your height, weight, and frame. Therefore aim to burn 3,000 if you are consuming 2,500 calories per day, this is a good example of calorie deficit. Reading food labels to understand more about allowable dietary supplements in each serving may also help you along your weight loss journey.
Do Not Eat Salads Only
Salads only meals will do you more harm than good. Salads will tend to make you feel more hungry quicker and you will end up craving for more foods within a short time. Therefore, add some protein and good fatty elements to your meals. E.g. eggs and avocado will do better, these will make you feel more satisfied for longer hours and will sustain your blood sugar levels.
Protein can also regulate appetite hormones to help you feel full. Remember to take time to experiment with different types of food.
Replace Sugary Drinks With Water
Fizzy drinks contribute to our daily calorie count, meaning we often consume more calories than we think, when we are enjoying those cool/hot drinks. For example, a grande mocha Frappuccino contains a whopping 420 calories. Try drinking a soda and a Frappuccino every day and within a week, you will gain a pound.
How can you increase water intake? Simply, keep a reusable water bottle with you at all times and restrict yourself from taking other drinks apart from water. Staying hydrated brings a wide range of health benefits. Therefore, taking more water will limit how much you can eat during meals.
Drink Water Instead of Fruit Juice
Fruit juices are no better too because they too contain naturally occurring fruit sugar, fructose. Which like all other sugars if consumed in excess will result in your weight gain. Drink water instead if you want quicker weight loss results. Water has zero calories and it is a natural source of hydration for our bodies. So by simply replacing all your other sugary laden beverages with water, you will quickly be able to see weight loss results. In addition, drinking more water is a healthy habit. Water is considered the fuel that drives our metabolism. Since weight loss depends on how the body eliminates body wastes, the body must stay hydrated all the time by drinking enough water.
If you want to effectively lose weight remove alcohol from the menu completely. As it comes with significant sugar concentrations. Alcohol is also a toxic substance with no nutritional benefit whatsoever. Each gram of alcohol contains about 7 calories. Therefore, if consumed in excess they will pile up into and affect your weight loss journey. Alcohol is also an appetite stimulant, meaning it may lead you to eat more than you need to. If need be, then go for red wine because it will give you a nice metabolism boost and increases your blood flow.
Exercise is key for an effective weight loss journey. Start a simple exercise routine. This can be as easy as brisk walking every day for about 20 minutes. Furthermore, remember your goal is to stay active and turning your metabolism up. Along the way, you will need to intensify these exercises. To effective burn fat, you need a workout that elevates your heart rate to at least 70% and 80% of your maximum heart rate and burns the most number of calories in the shortest period. When intensifying these exercises consider going for full body exercises such as squats, deadlifts, shoulder presses, running, and rows. Do these exercises for 10 – 15 minutes a day and you will see the results. Remember that during these workouts your focus should be on building muscle while losing fat for a healthy you.
In addition, you will need to sleep well, as numerous studies have shown that getting less than 5–6 hours of sleep per night is associated with an increased incidence of weight gain. On top of that, managing your stress levels will help greatly along this journey. Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the body’s fight or flight response. Surround yourself with the necessary support to help you along the way. These can be friends, professional support. Support will help you to stay focused and determined. Additionally, you can join communities for weight loss programs and learn about the experiences of other people, read books or journals about weight loss and in no time you will achieve your goals.