With so many information out there about 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 right decision. You need to be smart when setting weight-loss goals.
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In a weight loss 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 overall activity level for you to lose weight effectively.
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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 determination, dedication and a desire to achieve this goal.
To start with understanding what could have caused a weight gain in the first place will greatly help you in achieving success. Weight gain can be as a result of many factors such as, stress, anger, a lack of exercise, anxiety, depression or feeding yourself ‘the wrong’ type of food.
Knowing the reasons behind people losing weight could help you stay motivated along the process. Furthermore, people lose weight for various reasons, which include physical appearance, self-esteem, depression, or health risks.
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. Setting smart weight loss goals will help organize many fitness activities. These activities include keeping a meal diary handy so that you are tracking all your food intakes and activity levels on a daily basis.
Your mindset is key
Smart weight loss goals involve the setting of attainable and measurable goals
When setting these goals remember to be honest with yourself and set goals that you are sure you will achieve. Furthermore, you need to master the tricks for achieving success in this process. 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 great way to fail. For example, losing 0.3kg (1-2 lbs) per week or going to bed before 8PM every evening would be ideal smart weight loss goals. All you need to do is follow them by ensuring that 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 from your diet, it may not be good for your body. This sudden change may end up slowing down your metabolism. This will result in a shortage of some very important nutrients required by your body.
Understanding that losing weight comes down to achieving a consistent calorie deficit. Therefore, to effectively lose weight you need to ensure that you are burning more calories than you are consuming. Therefore, increase calorie output through exercise and decreased calorie input through your diet.
These changes will yield positive results. 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 matters
indfully in order to effectively lose weight
For a healthy weight, pay attention to how and where you are eating your food from. Craving for fast food outlets (for junk, fried and processed foods) on a daily basis will do you more harm than good.
Additionally, 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 turn this process into a success 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 and later you may
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, include vegetables and fruits in your menu. 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. If you would love to supplement your diet
Do not change any food group completely
It is not the best thing for your body to do. 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, to effectively turn this process into a success do not avoid certain food types, i.e carbohydrates for example.
Remember that 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 and dark leafy vegetables. 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 d
2,500 calories a day is the recommended daily amount for a man; though this may vary depending on your height, weight, and frame. In such a case, then aim to burn 3,000 if you are consuming 2,500 calories per day, this is a good example of calorie deficit. In addition, 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 quickly and will make you start craving for more foods within a short time. Therefore, add some protein and good fatty elements to your meals. Such foods include eggs and avocado which will do better, and 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 also.
Replace sugary drinks with w
Fizzy drinks contribute to our daily calorie count, meaning we often consume more calories than we think when we are enjoying those fizzy 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. Therefore, water is so far the best drink when you are trying to lose your weight.
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 and you will be more hydrated throughout the day. In addition, taking more water will limit how much you can eat during meals.
Drink water instead of fruit j
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 to see quick 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 be able to see yourself losing weight fast. In addition, drinking more water is a great healthy habit and is considered the fuel that drives our metabolism. Since weight loss depends on how the body eliminates body wastes, the body should stay hydrated all times.
If you want to effectively and quickly lose weight you must remove alcohol from the menu completely. As it comes with significant sugar concentrations. Alcohol is also a toxic substance with no nutritional benefits whatsoever. Each gram of alcohol contains about 7 calories. Therefore, if consumed in excess, these calories will pile up 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, which will
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.
However, along the way, you may 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 about 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. Furthermore, just aim to stay active and turn your metabolism up.
In addition, smart goals for weight loss involve you getting good and adequate sleep every night, 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. In addition, surround yourself with the necessary support to help you along the way. These can be friends, spouse or professional support. Support will help you to stay focused and determined. Additionally, you can join communities for weight loss programs and learn more about the experiences of other people, read books and journals about weight loss and in no time you will achieve great success in your journey.
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