Eat this. Don’t eat that. Do this. Don’t do that. Follow this. Don’t follow that. When you’re looking to kick-start your weight loss journey, filtering through online advice and narrowing a plan of attack down to several actionable steps can be the hardest part. This is especially true for those who lead busy lives. You have college or work, family and other obligations and priorities to worry about. A major life renovation just isn’t in the picture.If you look at the process of weight loss, it seems like a no-brainer, doesn’t it? Eat less, exercise more and watch all your extra pounds flux away. It’s such a simple concept. In fact, if you believe the hype put out there by various diet books, periodicals, journals and advertisements, it may seem like fast weight loss is just one diet or tool away… only if you could find the right one.
In that respect, some of those advertisements and books are right—fast weight loss can be just around the corner. But losing weight fast doesn’t always mean it will be permanent and a safe process.Crash diets are not a sustainable solution, whatever perks their promoters might claim them to have. For durable weight loss, the typical diets or programs seem to fall short.
It is a known fact that carrying excess body weight can lead to an array of health problems, including heart disease, hypertension, and diabetes. Although many different “fashion” diets are available, but to both lose weight safely and put up with that lost weight over time, it is essential to make gradual, permanent, and beneficial lifestyle changes.
A stable lifestyle and nourishing diet are the key to healthful living and better weight control.
The foods that we eat has a major effect on our weight. Mentioned below are the food that help you loose weight;
- Eat a high-protein breakfast. Protein is the basic nutrient for our body when we require to loose weight. In fact, adding more protein to our diet is the easiest and most effective way to lose weight.Studies show that protein can help curb your appetite and keep you from overeating. Therefore, starting one’s day with a high-protein breakfast may be an effective weight loss tip. It is also noted that proteins helps one to reduce cravings and calorie intake throughout the day.
- Drink water a half hour before meals. One study also showed that drinking water half an hour before meals help an individual’s weight loss journey by 44% over 3 months.
- Choose weight loss-friendly foods. There are certain foods that are very useful for losing fat. Different foods go through different metabolic trails in our body.They can have very different effects on our hunger, hormones and the number of calories that we burn throughout the day. Listed below are some of the food items that are weight-loss friendly;
- Whole eggs
- Leafy greens
- Cruciferous vegetables like broccoli, cauliflower, cabbage, etc
- Boiled potatoes
- Chicken breast
- Sweet potato
- Peanut butter
- Red wine
- Beans and legumes
- Cottage cheese and Parmesan cheese
- Apple cider vinegar
- Whole grains
- Chilli pepper
- Chia seeds, pumpkin seeds, sesame seeds
- Coconut oil
- Fat-free yogurt
- Eat soluble fiber. Another studies show that soluble fibers (and vegetables which are high in fiber) may reduce fat, especially in the belly area.
- Drink coffee or tea. If you’re a coffee lover (like me), then drink as much as you want because the caffeine can boost your metabolism by 3–11%.
- Eat mostly whole, unprocessed foods. If we base most of our meals on whole foods, we will feel fuller soon and there are chances that we will not do overeating.
- Eat your food slowly. Many people eat their food fast and carelessly (as if they have to catch a flight).However, eating slowly may be a much smarter approach.In fact, one of the studies show that eating slowly can help one feel fuller fast comparatively.Fast eaters gain more weight over time. Eating slowly boosts weight-reducing hormones.
- Weigh yourself every day. It is found that people who weigh themselves every day are much more likely to lose weight and keep it off for a long time.
- Get a good night’s sleep, every night. Poor sleep is one of the strongest risk aspects for weight gain, so taking care of our sleep is very important.We increase the risk of obesity if we lack sleep. It’s like they are proportionately related. This may partly be caused by the negative effects of sleep deprivation on metabolism. Lack of sleep has also been linked to increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes. It’s also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin. This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.
On the other hand there are other food items that you need to avoid when you’re trying to loose weight :
- French fries and potato chips
- Sugary drinks
- White bread
- Candy bars and chocolate
- Packed fruit juices
- Pastries, cookies and cakes
- Ice creams
- Pizza and pasta
- High calorie-coffee drinks
- Foods high in added sugar
- Foods with added oil & butter
- Fatty red or processed meats
- Baked goods
- Processed food
Making small lifestyle changes and combining these tips into your routine can increase your metabolism.Having a higher metabolism can help you lose weight and keep it off, while also giving you more energy.
People looking to lose weight or keep it off should clear their kitchen of processed or junk foods and ensure that they have the ingredients on hand to make simple, healthful meals. Doing this can prevent quick, unplanned, and careless eating.Stocking yourkitchen with diet-friendly foods and creating structured meal plans will result in more significant weight loss.
Planning food choices before getting to social events or restaurants might also make the process easier.
For many of us, diets don’t work very well and some people find that making small changes to how they eat each day leads to more success, even if the weight loss is slower. So here are some tips and tricks:
- Pantry Makeover: Start inside your pantry and fridge. Keeping tempting foods around makes it so hard to stay healthy. Learn what to keep and what to throw away.
- Avoid Diets and Make Real Change: Instead of changing how you eat overnight, use healthy eating tips to make small changes without dieting.
- Keep a food journal: Knowing you have to write down what you’re eating makes you think twice about your choices.
- Plan a cheat meal rather than a cheat day: Giving yourself an entire day to eat what you want can lead to binge eating that might show on your waistline. Instead, plan on having something you enjoy once a week — have a pizza night or go out for burgers. Enjoy yourself and stay on track for the rest of the day.
- Work treats into your diet: Some people find that having a small indulgence each day, like a piece of chocolate or a handful of chips, keeps them satisfied and allows them to choose healthy options for the rest of the time (this is what I do – I am a big time foodie).
- Have a plan of attack: The single most important thing you do when eating healthy is being prepared. That means having healthy foods around so you’re not tempted to run out for fast food, planning for how you’ll deal with the buffet table at a party and realizing that, sometimes, you’re going to overindulge.
- Keep things balanced: Watching your calories and eating healthy is important, but so is enjoying life and not obsessing about everything we eat. We all have to find the right balance. Sometimes, being too restrictive can lead to binging on the very things we’re trying to avoid.
- Don’t give up: There will come a day when you eat too much cake or have the one extra piece of pizza you shouldn’t have. We all overindulge at times but many of us use that as an excuse to quit and go back to old, unhealthy behaviors. One mistake isn’t the end of the world and, even if you’ve really fallen off the wagon, you can always get right back on track by simply making the decision to not give up.
Weight loss is a slow, steady process that requires a certain amount of vigilance, commitment, and discipline every day. It also requires that we take chances, getting away from those comforting, but often bad habits, and replacing them with better ones. Perhaps the most important lesson these successful losers can teach us is to keep on trying.
Weight loss is a gradual process, and a person may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated.
Maintaining weight loss involves a commitment to a healthful lifestyle, from which there is no “vacation.” Although people should feel free to enjoy a special meal out, a birthday celebration, or a joyful holiday feast without feeling guilty, they should try not to stray too far from the path of healthful eating and frequent physical activity.
Gaining back lost weight is easier than losing it.
Achieving and maintaining weight loss is possible when people adopt lifestyle changes in the long term.
Some days will be harder than others when sticking to a weight loss or maintenance program. But a successful weight-loss program requires an individual to keep a positive outlook, practice persevere and form a habit of not give up when self-change seems too difficult.
This Article is Written By : ASHIMA BANGUR