Following a super strict diet or spending every waking moment in the gym are the only ways to lose weight. However, what good is going through so much hard work when at the end of the fight you are going to end up gaining all the kilos you lost or, worse yet, you will gain more kilos than you lost? Sounds like a nightmare, right? Hard work pays off for a short period of time and then the results are reversed in no time.
To make sure you pay off your hard work, you don’t need to take the hard road all the time, you can take the easy solutions and still be in shape. In fact, you may be able to lose weight with small lifestyle changes. It is time for us to break the myth.
Clearly, those many fad diets work to lose weight quickly, yet these diets and exercises leave you hungry and deprived.
To keep the pounds off once and for all, it is better to do it slowly than quickly. (Slow and steady wins the race, remember?)
Experts have also claimed that you can lose weight without “dieting.” The key is simple adjustments to your lifestyle.
Simple weight loss lifestyle changes are the easiest weight loss changes you can make in your life.
So here’s the plan, the contours of which significantly reduce your appetite, make you lose weight (without hunger), and improve your metabolic health.
one. Cut down on sugars and starches – This is the most important step: reducing sugar and starches (carbohydrates). Once this is done, this reduces hunger levels and therefore you end up eating fewer calories. Therefore, instead of burning carbohydrates for energy, your body begins to feed on stored fat. It also lowers insulin levels, causing the kidneys to remove excess sodium and water from your body. This further reduces bloating and unnecessary water weight.
two. Eat protein, fat, and vegetables – Each meal you eat should be a source of protein, a source of fat and vegetables (low in carbohydrates). The best sources of protein are meat, fish and shellfish, and eggs. High protein diets have been shown to reduce cravings and obsessive thoughts about food and thus cut the desire to snack late at night in half. Don’t think twice about loading your plate with low carb veggies. A diet based on meat and vegetables contains all the fibers, minerals and vitamins that keep you healthy. Your fat source can be olive oil, coconut oil, avocado oil, and butter. If you tried low-carb and low-fat foods at the same time, the diet would result in failure.
3. Lift weights 3 times a week – It is not necessary to exercise to lose weight, however, it is recommended. The best option is to go to the gym 3 times a week or 4 at the most. All you need to do is warm up and lift some weights. When you lift weights, you burn calories and also prevent your metabolism from slowing down, which is a common side effect of losing weight. If weight lifting is out of the ordinary, you can always do some cardio like walking, jogging, running, biking, or swimming will suffice too.
In addition to changes in your diet, there are some tips on lifestyle changes to lose weight. These tips are more likely to act as a catalyst in weight loss.
1. Drink water half an hour before meals.
2. Drink coffee or tea.
3. Eat your food slowly.
4. Weigh yourself every day.
5. Get a good night’s sleep. Every night (very important)
6. Add more steps to your routine. (Walk 10,000 steps per day)
7. Eat breakfast every day.
8. Close the kitchen at night. (You don’t want to get into mindless snacks or late night snacks)
9. Drink water 24 hours a day, 7 days a week.
10. Avoid doing anything else while eating.
When you lower your carbohydrate and insulin levels, your hormonal environment changes and your brain and body adapt to the new changes. This leads to a reduction in appetite and hunger and thus eliminates the reason why most people fail with conventional weight loss methods. These methods have been shown to help you lose weight 2-3 times the weight of a typical low-fat, calorie-restricted diet.
Adding green tea to your list of lifestyle changes for weight loss is also recommended. Green tea has been shown to be associated with several health benefits, including weight loss, due to its rich nutritional and antioxidant composition. It is beneficial for weight loss by helping the body’s metabolism to be more efficient. To complement the weight loss, 2-3 cups of green tea a day will suffice. Try these methods and you will surely achieve your body goals.