Weight Loss

Planning to Lose Weight – Include These Factors

Regardless of how much we want to torture ourselves with a strict carb-free diet based on bitter gourd juice, it is an undeniable fact that attempting weight loss should not be a form of punishment to achieve unrealistic goals. An unhealthy approach to weight loss can lead to not only poor self-esteem and low self-confidence but additional weight gain as well.

healthy salad

Hence, be very cautious about how you are going about your weight loss. The goal is to lose weight, not to do it within a strict time frame. Time should not be bound like that as it can eventually have hazardous health effects.

There are many ways to lose weight, but there are a lot of plans which will make you unsatisfied and give you the worst cravings. The ideal weight loss plan should:

• Make you lose weight without leaving you hungry
• Curb cravings
• Reduce appetite significantly
• Boost metabolic health
• Improve not only your physical but also mental health

Eat Less & Move More

Remember these words and live your life by them. Eating less does not mean having one meal in a day that comprises of unhealthy fats, carbs, sugars, and starches. It will only defeat the purpose of eating less. The kind of calories you consume plays a vital role in determining how you gain or lose weight. Therefore, keeping in check what and in what amounts you are eating is essential.

However, just eating less will not do it. You also need to move your body to make it work. You will start losing weight once you are in a calorie deficit mode, which means more calories should be burned than consumed.

Exercise acts as a catalyst in your ongoing weight loss process and boosts the process. However, it can become hectic and exhausting to exercise rigorously and to eat less, as your body can run out of energy to sustain itself. Therefore, light exercise is recommended with a balanced diet. It will also ensure you do not get tired of workouts and can stay on track.

Here’s a simple 3-step plan:

1. Cut Back on Sugars and Starch

When you cut down on your sugar and starch intake, your appetite will significantly go down. You will not feel as hungry as you usually would, eventually ending up eating much fewer calories. Thus, instead of burning carbs for energy, the body will start to utilize stored fats. Cut the carbs, and your body will automatically reduce your appetite.

2. Add Proteins, Good Fats and Vegetables

Now coming to what your plate should have on it, each meal should contain a mix of protein, fat, and low-carb veggies. This construction of your meals will automatically lower the carb intake to the required average amount necessary for your body. Furthermore, protein boosts metabolism and is a source of power for the body.

3. Work Out Thrice a Week

With this plan, you do not need to shred yourself in the gym. Instead, working out 3 to 4 times a week is recommended. The exercise can vary from light jogging to sprinting and cycling to swimming, burpees, and lifting weights. You get the idea.

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workout bar and veg on plate

Identify Your Goals & Strike a Balance

Always remember to put your mind and body first. Do not deprive yourself!

You need to keep everything balanced to maintain and continue the weight loss process. Weight loss does not have to be achieved through unappetizing meals, followed by hunger pangs and grueling workouts. It is about an improved quality of life through better health and well-being. It is a process through which you learn to put your body, soul, and mind first.

Choose food that is healthy and enjoyable for you because eating should not be a punishment. Instead, it should be a fulfilling experience. You need to identify your goals to construct a plan that not only caters to your needs but also lets you achieve your goals and is equally rewarding and fun.

Tips to Make Things Easier & Faster

Following are some of the tips that can help you in your weight loss journey:

• Don’t skip breakfast
• Avoid sugary drinks
• Consume plenty of water
• Eat high-fiber and high-protein foods
• Use a smaller plate
• Eat food slowly
• Weigh yourself daily to keep a check
• Drink more green tea or black coffee
• Get a food journal and plan your meals
• Get a good night’s sleep

Try substituting foods. If you fancy something sweet, do not dive for a chocolate bar but instead pick up an apple or banana. You can replace salty snacks like potato crisps with celery sticks or a handful of seeds.

Drink plenty of water to promote weight loss. Herbal teas are another excellent solution, especially green tea. However, they must not be sweetened. You can add slices of lemon to water or herbal teas for extra flavor.

herbal tea to lose weight

Photo by Sheelah Brennan on Unsplash

Eat lots of vegetables and some fruits. Fruits and veggies are packed with fiber and will assist in keeping you feeling full without additional calories. They are also the best source of healthy nutrients and vitamins to prevent disease.

Only eat when you’re genuinely hungry. That is perhaps the most crucial tip on the entire list. Eating small meals regularly throughout the day can also be more beneficial than eating two or three large portions.

Do not be tempted to eat after dinner snacks. Many of us want to eat soon after eating because we feel something is missing, although we are not hungry. That is because you have not taken in sufficient vitamins during your meal. Adding a salad or several pieces of fruit to your meals every day will prevent after-dinner snacking.

You do not have to give up your favorite foods entirely, but if they do not support weight loss, you should have them in small amounts and only occasionally.

Eat small healthy snacks regularly throughout the day. Researchers have found that many people benefit from eating four or five light meals each day for weight loss.

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Adding some hot spices to your food will stimulate your taste buds and help you feel satisfied without overeating. They also encourage you to drink water.

Fill your kitchen with unprocessed, healthy foods that you can eat without lengthy preparation. Good options include bananas, apples, raw carrots, and tangerines. Eating foods that are produced locally and in season not only lowers your footprint on the planet but are also healthy and tasty and will help you lose weight.

When you’re feeling stressed out, do not turn to food but look for other ways to relax without the calories. Going for a brisk walk and listening to your favorite music is an excellent alternative to unhealthy snacking if you feel stressed out.

To enhance your weight loss, exercise is vital. However, you do not need to overdo it or push yourself to the point that you dread working out. It is far better to find something that you enjoy and do it for 30 minutes five times a week. Killing yourself at the gym for several hours each day can be counter-productive.

Eat as many non-label foods as possible. Any food you buy that has a label has gone through some processing and therefore is not optimal for weight loss. Non-label foods include fresh fish, eggs, fruits, and vegetables, as well as nuts and seeds.

Avoid alcoholic drinks. Alcohol is high in calories, but they are empty calories, which means they have zero nutritional value. If you are in a situation where you would like an alcoholic drink, stick to dry white wine and soda rather than beer or cocktails.

Swap fatty meats such as pork and steak for fish. It will satisfy your hunger equally but without the unhealthy saturated fats and extra calories. Eating plenty of fiber-rich foods will increase your weight loss enormously. These include legumes, fresh fruits, vegetables, and also bran cereals. Make sure your bran breakfast cereal does not have added sugar.

Do not exclude any particular food group from your regime, as this will lead to you having cravings and binging. Eating balanced meals is a far better solution that you can follow permanently.

Always have a healthy breakfast in the morning. An excellent healthy breakfast choice is a fresh fruit green smoothie. That will keep you going for many hours and provide you with enough nutrients for the day and help to kick your metabolism into action.

Conclusion

Here is a piece of advice for you: do not sweat yourself. Take your time. You’ll get there!
The bottom line is to be healthy, not thin or slim. Thus, keep in mind to always look after your mind and body and never forget to have some fun.

Weight loss, as I mentioned earlier, does not need to be a punishment. It should be a well-rounded plan and smooth process that not only maintains a healthy diet and exercise but also involves a change in mindset, energy, empowerment, strong willpower, loving your soul and body, and believing in yourself.

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