There are a lot of folks all over the world who are having problems and issues with weight loss.
This is the main reason for the various weight loss and fitness programs you see being promoted by self-acclaimed gurus and professionals. These so-called experts dazzle unwary clients with dizzying ways and opinions of losing weight.
While the gurus make a hell of cash from such trainings and programs; filling their deep pockets; the client’s condition doesn’t seem to change as they still remain over-weight, despite having spent some really good cash.
The weight loss training program is perhaps one of the most subliminal scam and hype that have been sold ever online.
The questions to ask now are:
- Can one really lose weight?
- How do you go about a proper weight loss plan?
- Is weight loss a myth or is it for real?
These are some of the questions that will be answered in this article.
Let’s get started!
The Right Way To Weight Loss
Myriads of weight loss ideas have been propagated over time. Some of those methods that the gurus have been promoting are as follows:
- Juice fasts
- Raw food programs
- Binging and fasting
- Scientific approach, etc.
While some of these programs are reasonable, others are just mere gimmicks to fatten their already fat pockets.
Losing weight is not a complex thing; it’s quite rather straightforward as you will see in this article. If these simple tips are adhered to, you will lose weight over time.
Secrets To Losing Weight The Right Way
Actually, the road to weight loss is no secret route, as you will see soon enough. The issue is that many simple minded folks would rather go the complicated way than following simple tips that would actually work.
Let me ask you some poignant questions.
- Are you tired of carrying those extra pounds around?
- Or, do you want to shed extra weight once and for all?
This article covers all the basics including how to eat, exercise and stay motivated to lose weight. It also covers some specific diets that you might want to try out in your sojourn to a smaller, healthier you.
Here is a good tip.
Before you start thinking about losing weight, think also about what kind of weight you want to lose; fat, or just weight. If you want to lose just weight, then carry on. If you want to lose fat weight, follow these steps, but add a workout plan.
Tip 1: Follow The Rules of Thumb
Have a diary.
It is important that you have a personal food diary and determine your weight loss goals beforehand.
Before starting up on your weight loss program, it is important to determine what your weight loss goals are. It is absolutely important to determine a healthy weight for your age. It is a bad idea to desire weight loss so you become thin. This is a bad for your health; so before starting off, have a concrete weight loss goal.
According to studies published in the Journal of the Academy of Nutrition and Dietetics, persons who keep food diaries lose an average of 6 pounds (that’s about 2.75kg) than those who don’t bother keeping a record of what they eat.
So, ensure you write down the down the good, the bad and the ugly.
Ensure you write everything down; including that extra glass of wine after dinner; or those extra toppings or condiments you ate; and detailed information of how the food was prepared (fried, grilled or boiled).
Have a balanced diet.
What this means is that your diet should contain the right amount of food from all food groups.
Don’t skip meals.
The same study earlier found out that people who ate at least three meals daily lost more weight than people who didn’t.
It is speculated that persons who skip meals tend to eat more at their next meals because they become even hungrier as their bodies absorb more calories because they’re in starvation mode from skipping meals.
Now here are things you need to know about skipping meals.
- Skipping meals makes your body to stop breaking down fats and start breaking down muscle tissues. Fact is, muscle tissues burns down more calories at rest than other tissues, so you’re actually working against your goals.
- Avoid hunger by eating small portions throughout the day at regular intervals. In between meals, eat a 150-calorie snack to keep your metabolism burning and to stave off hunger. Keep away from fattening snacks, such as sweets or crisps. The body teds to conserve calories and slows down all metabolic processes on being hungry.
Eat at home.
It is true that eating out, at fast food joints makes you sociable; you get seen and also see people, but researchers have discovered that people who eat fewer meals from restaurants tend to lose more weight.
Now here are things you need to know about eating at fast foods.
- Eating at restaurants makes you lose control over your food portions. This makes you eat more than you actually want to. You can avoid this by packing the food home. You need to do this before you start eating or you might be tempted to eat it all up.
- When you eat from fast food joints, you have little or no information on the ingredients used to prepare such meals or how they were prepared. However, at home, you can substitute lower-calorie ingredients or make recipes over so that they still taste great while delivering healthier results
Drink water often.
It has been proven that people who drink lots of water tend to have less weight. Water has the advantages of both hydrating you and filling your stomach with a certain volume of liquid that has no calories.
The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 litres (about 13 cups) of total beverages a day. The AI for women is 2.2 litres (about 9 cups) of total beverages a day.
Now here are things you need to know about drinking water regularly.
- It is suggested that you drink more of cold water as the body will expend more calories in heating it up.
- Drinking water say 30 minutes before meals can reduce the amount of calories you end up consuming, especially in older individuals. Studies have shown that dieters who drank half a litre of water before meals lost 44% more weight over a period of 12 weeks, compared to those who didn’t.
Tip 2: Low-Calorie Diet
Become a lover of fruit. Everyone knows how fantastic fruits are. They help to indulge your cravings for sweet things; thanks to its natural sugars. It also contains fibre to help you feel full quickly.
Some of the tips below will help in introducing more fruit into your diet:
- Fruits that are in season are the best choice. Eating apples in the fall, for example, or cherries in late summer, ensure that you are eating fruits at the peak of its flavour. It gives a much more satisfying experience
- Instead of a pie for snacks, eat freshly cut fruits like melons or pineapple chunks rather. They are not only fulfilling but delicious as well.
- Always ensure that there is a bowl filled with fruit on your kitchen counter or in your refrigerator. Always ensure there are some dried fruits as well as fruit canned in water available should your fresh produce becomes bad.
Eat vegetables for their nutritious value as well as to help you fill up more quickly. When you make or take your lunch or dinner, ensure that at least 50 percent of the plate contains fruits or vegetables while other dishes come in small portions. Add veggies to your plate by following some of these suggestions:
- Take vegetables that contain potassium. Vegetables like sweet potatoes, spinach and lentils will ensure that you get all the potassium you would ever need.
- Let vegetables be your main dish. Take for instance, a stir-fry or a hearty salad and just a few ounces of cooked chicken, salmon or almonds would do just fine.
- For those who have the habit of eating out of boredom, chewing sugar free gums would be the way to go.
- Feast on crunchy vegetables as snacks. Cut up carrots, celery, broccoli, pepper or cauliflower and dip them in a light salad dressing.
- Indulge on frozen vegetables. They are easily prepared in the microwave whenever you are in a rush to get dinner fixed.
- Learn to eat super foods or whole grains instead of processed foods.
- Go clean with eating. Substitute whole-grain foods for processed carbohydrates. Try whole wheat bread, whole wheat pasta or brown rice.
- Substitute whole wheat flour or oat flour into pancakes or baked goods. There might be the need to add extra leavening ingredients like wheat gluten.
- Swap whole grains into traditional mixed dishes. For instance, put barley in your soup instead of rice or try a pilaf with barley, wild rice or brown rice.
Be smart in your choice of protein
- Choose lean cuts of beef or extra-lean ground beef.
- Try out chicken breasts. If you use different cuts of chicken, then remove the skin.
- Avoid fatty deli meats like bologna and salami. Choose lean turkey or roast beef as a substitute.
- Vegetarians can get plenty of protein from soy, nuts, beans and seeds
Eat low-fat dairy products such as low-fat cheeses and non-fat yogurt.
Eat healthy oils.
If you cook with oil, use a teaspoon of a healthy oil such as olive oil or canola oil. Or instead of adding oil for flavour, add spices or vinegar.
Make a meal plan and stick to it.
Sticking to a meal plan will help you know how many calories you consume and compare them to the calories you are burning. This could also help in cutting out that extra snacking.
If you fall into the group that like eating out, don’t become a hermit because you want to lose weight; or totally eliminate eating out. Rather, plan on eating home-cooked meals six days a week.
These meals prepared at home should be balanced up with enough fruits, vegetables, dairy, etc. Vegetable-based dishes, dishes with lean meat, grilled or baked foods, as well as organic foods are normally healthy. You may also dine on snacks but try to make them healthy, for example, fresh vegetables with guacamole, or oatmeal. Put off high calorie dressings or sauces. Make yourself a promise that if you can follow through for six whole weeks and exercise as well (if that so happens to be one of your goals), you will give yourself a treat at a restaurant one day of the week.
Consume only naturally-occurring carbohydrates instead of refined alternative.
The best choices include carbohydrates which occur naturally in fruits, vegetables, nuts, milk, whole grains, legumes and seeds. Avoid refined foods, like white bread, semolina pasta or crackers, or processed sweets like candy bars or sugary vegetables.
Be aware of the risks of living low-carb.
Adhering to a low-carb diet long-term, could increase the risk of heart disease and bowel cancer because you’ll be eating so many products made from fat and animal tissue. Some other risks associated with long tern low-carb diet include:
- Fatigue and poor concentration
- Bad breath
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