You wanted to lose your weight, and you wanted to do it as safely and quickly possible. But how? There are many ways to lose a lot of weight. Most of them concentrate on your ability to hold your hunger and use your willpower.
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Keep in mind that experts said that the safest way to lose weight is by losing it gradually. Aim to lose 1 or 2 pounds per week and avoid trying diets or products that promises an instant result.
1. Make a plan
The best way to lose weight is by standing in the “calories in and calories out” motto. But it is not that simple, as many people can tell you from their experience. Your metabolism, which is the capability of your body in turning calories into fuel needs to be taken into consideration as well.
If you cut too many calories, it will be bad for you as your body could turn into a shocking status.
The easiest way for you to transition is by cutting back the portion of food that you are having, figure out the number of calories that you have for a day, read the food labels to know how many calories are in each serving and drink more water.
2. Cut back on sugars and starches
The most important part is to cut back on sugar and starches. When you do that, your hunger levels go down and you end up eating much fewer calories. Now instead of burning carbs for calories, your body would start feeding of stored fat.
Another benefit of cutting sugars and starches that it lowers your insulin levels, causing your kidney to shed sodium and water out of your body. This reduces bloat and unnecessary water weight.
3. Find out what drives you to eat
Another simple way is by finding out what drives you to eat. At the most basic level, food means fuels for you. It gives you the energy to do things. But very few people eat for just that reason. It can be a lot of other reasons that fuel your eating habit. Stress, social gathering, and so forth. You need to find what triggers you to eat when you are not hungry and have a plan on the place. Once you have found the trigger, you can now start anticipating it and distract yourself with something else when the feeling arises.
4. Eat protein, fat, and vegetable
Each of your meals should include a protein source, a fat source, and low carb vegetables. Constructing your meal this way can bring you to automatically bring your carb intake into the recommended range of 20-50 grams per day. You can find protein sources in fish, meat, seafood, and whole eggs with the yolk. It is also important for you to keep consuming protein. Protein can help you boost your metabolism. High proteins diets are proven to be able to reduce cravings and obsessive thoughts about food, reduce the desire for late-night snacking.
5. Eat more often
Research shows that it is better for you to eat more often rather than eat less however in a huge amount. By eating five to six times per day, you will be able to keep your hunger at bay. Additionally, you will also be able to split your calories all the mini-meals or make some bigger than others.
6. Lift weights three times a week
You have to balance your diet along with your exercise. The best option is to go to the gym 3 – 4 times a week. Do a warm-up and lift some weights. Better is to replace your exercise with HIIT exercises. It is has been proven only fifteen minutes of HIIT training can substitute into a one hour of cardiovascular exercise.
This is because HIIT training helps you burn fat by increasing your metabolic rate even after your workout has finished.
You can also start small by lifting weights. By lifting weights, you will burn a lot more calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
7. Get accountability and support
Many apps can help you track your eating and exercise habit. Since you have probably had your smartphones with you all the time, you can use it to keep up with your plan. Or, you can keep a pen and a journal to keep track of what you have eaten and whether you have done your exercise of the day or not.
The more people that you have by your side that supports you or even have the same goal of losing weight would be beneficial for you. They will be able to keep you motivated and cheer you on.
There are also weight loss groups that you can join. In this group, you usually talk about how it is going with people who can relate and whom you can relate to.
One of the most important thing if you want to lose you weight is have to breakfast every day. Do not skip breakfast under any circumstances. This is because people who skip breakfast tend to eat more throughout the day. Studies show that people who eat breakfast have a lower body mass index than breakfast skippers. Additionally, they also perform better whether at school or at work. So the next time you are going to skip your breakfast, think twice and grab a sandwich instead!
9. Drink green eat or oolong tea
Both teas are proven to be able to increase the metabolism rate of an individual. These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning.
Not to mention that they are also low in calories. Their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.