There are many reasons why you want to lose weight. If you have been significantly overweight for a long time, you may be concerned about what this means for your health. Being overweight increases your risk of many health problems, including diabetes, fatty liver, gallbladder problems and some types of cancer. If you’ve only gained some weight recently, you may want to lose just enough to fit into your old jeans. Whatever your reason for wanting to lose weight, there are a few important strategies you should know.
- 1 Eat properly
- 2 The basics of losing weight
- 3 Do sports
- 4 Stay motivated
- 5 Final Tips
- 6 Final Warnings
Opt for lean proteins rather than fatty ones.
Our body needs proteins to build muscle and function. Choose lean beef or extra-lean ground beef if you want to eat red meat. If you buy poultry, remove the skin. Skip fatty meats like lyon or salami. Prefer lean turkey over roast beef. For vegetarians, soybeans, nuts, beans, and fresh seeds are good sources of protein. Lentils, legumes and beans are excellent sources of fiber and protein. Lean dairy products, such as low-fat cheese or non-fat yogurt, are also good sources of protein.
Consume more fruits and fresh vegetables.
Fruits satisfy your sweet tooth with natural fructose. Vegetables fill up your stomach quickly. Fruits and vegetables provide important fiber that makes you feel full faster. Try some of the following tips to incorporate more fruits and vegetables into your diet: Eat seasonally and consume fruits and vegetables as a snack or for dessert. Apples in the fall or ripe cherries in late summer make a delicious dessert. Chop celery, carrots, pepperoni, broccoli, or cauliflower and dunk them in a light salad dressing or dip, or try making hummus (mashed chickpeas). Make vegetables the main course. Cook delicious wok dishes or a hearty salad. If you want, you can then add in chunks of cooked chicken, salmon, or almonds.
Eat more whole grains and cut down on simple carbohydrates.
Whole-wheat bread, oatmeal, whole-wheat pasta, sweet potatoes, and brown rice are excellent sources of energy and contribute to a healthy diet. Along with the right amount of protein and vegetables, whole grains are the ideal food. Examples of simple carbohydrates are white bread, white flour and white sugar. All of these foods provide you with energy quickly, but then let your energy level plummet again very quickly and convert into fat very quickly. Use whole wheat flour or oatmeal instead if you want to bake something. You may need a little more yeast or baking powder. Add barley to your soup instead of white rice, or try cooking a rice stir-fry with barley, wild rice, or brown rice instead of white rice. Eat only naturally-occurring carbohydrates instead of processed carbohydrates. Avoid processed products like white bread, durum wheat pasta, or crackers. This also applies to sweets such as candy bars or fruits and vegetables to which sugar has been added.
Try A Proper Diet Plan If you’d rather stick to an elaborate diet and let someone else do the planning, try the following diet: A Paleo diet consists of eating grass-fed meat, lots of fish and seafood, fresh fruits and vegetables, eggs, seeds and nuts, just as people did in the Paleozoic. Do not eat foods that have already been processed or packaged. Try to eat as much raw food as possible. On a raw food diet, 75% of your food should be uncooked. Most people on this diet eat plenty of fresh fruits and vegetables, nuts, whole grains, and beans. Join a diet group. If you’d rather eat what you want and would like to meet people every week who also want to lose weight, you can give Weight Watchers a try. If you prefer ready meals because you may not have time to cook, you can try Jenny Craig or NutriSystem.
Try to reduce your salt intake.
The more salt you eat, the more water is retained in your body, which can make you feel bloated and also cause you to gain weight. The good news is that you can shed the weight you gain this way very easily by sweating it out. So, reducing the salt in your diet is a relatively easy way to lose weight fast. Season your food with chili, herbs, pepper and other spices instead of salt. Many people have found that dishes with little or no salt taste much saltier over time. So try cooking with less salt and get used to your taste buds.
Don’t skip meals.
Many people think that skipping a meal every once in a while will help you lose weight. But studies show that people who eat at least three meals a day lose more weight than those who don’t. When you skip meals, your body stops breaking down fat and instead breaks down muscle tissue. Muscle tissue requires more calories than any other tissue in the body, so you’re getting in your own way by fueling this process. Avoid cravings by eating several small meals throughout the day. Eat a light snack of around 150 calories between main meals to keep your metabolism going and avoid hunger pangs. However, avoid fatty snacks such as potato chips. When you’re hungry, your body tends to conserve calories and slow down your metabolism.
Avoid sweetened drinks.
Beverages that have added sugar or sweeteners have little nutritional value and just add loads of empty calories to your diet. Don’t drink fruit juices or other sweetened beverages. Even natural sugars increase your daily calorie intake, preventing weight loss. hen you want to drink juice, stick to half a cup (about 125 ml). Instead of sweetened drinks, stick to unsweetened, zero-calorie drinks throughout the day. Drinks to avoid include: soda juice sweet tea Kool-Aid fruit punch sports drinks sweet coffee drinks (e.g. lattes) alcohol
The basics of losing weight
Control the size of your portions.
One reason you gained weight is probably because you ate oversized portions. To start weight loss you need to eat smaller portions. Smaller portions don’t mean you have to give up some of your favorite foods while you’re still losing weight. For example, you should read the package label that tells you how big a portion of this pizza is, and only put that portion on your plate. Or, if you want a bowl of cereal for breakfast, check the box to find out the serving size and measure it accurately.
Write down everything you eat for a week.
A study found that people who keep food diaries lose about 6 pounds more than people who don’t write down what and how much they eat. So bring yourself to write down everything good and bad that you put your body through. Don’t forget the following: completeness. Write everything down, including drinks, condiments, and a description of how the food was prepared. Don’t fool yourself when it comes to writing down everything you’ve consumed – anything that goes into your stomach goes into your journal. Accuracy. Keep track of how big your portions are. Don’t eat too little or too much – keep track of the amount you eat. Take a good look at the ingredients and the packaging so that you know how large the servings are calculated Consistency. Take your food diary with you wherever you go. Instead of a diary, you can also use an app to record what and how much you eat.
Calculate how many calories you can consume each day to lose weight.
Losing weight isn’t always about your weight. The more you are aware of how many calories your meals contain, the easier it will be for you to calculate how much you can eat and how much exercise you need to do to shed a few pounds. Take out your food journal and see how many calories each meal you wrote down contained. Create a calorie chart and add up all the calories you eat in a day. Next, look at how many calories you burn each day. This depends, among other things, on your age, your size, your current body weight and your physical activities. Add about 170 calories to this calorie count. Recent studies show that we always eat a little more than we can handle.
Make a meal plan and stick to it.
Decide what you want to eat this week before you open the fridge and let your stomach decide. Stock up on healthy ingredients to help you prepare the meals you want and stick to your calorie plan. Be realistic. If you like eating out, don’t try to change that from one day to the next. Instead, try to eat at home six days out of seven and treat yourself to a meal at a restaurant on the seventh day. Don’t snack too much between meals, or if you do, eat healthy snacks. Fresh vegetables with guacamole, unsalted almonds or fruit are great for a healthy snack. Reward yourself with something non-food. Promise yourself that when you’ve stuck to your diet and exercise for six weeks (if that’s the goal you set for yourself) that you’ll treat yourself to a pedicure or massage. Include stimulants in your diet plan. If you really want something higher in calories, make it part of your diet plan. For example, if your plan calls for 1800 calories for the day, but you want to treat yourself to a 300-calorie cookie, then you only have 1500 calories available for the day.
Consume fewer calories than you expend.
The only absolutely safe way to lose weight is to consume fewer calories than you expend. It sounds easy, but it is hard work and requires a lot of perseverance. It means doing sports. If you want to lose weight and stay healthy, you need to start exercising. To get started, aim to exercise 30 minutes a day for three to five days. Try to record how much energy you use per day. A pedometer can help you with this. There are also special apps that help you track how many calories you burn per day. You can find more tips under “Exercise”. Set smaller goals. Instead of aiming to lose 10kg with your diet, focus on losing 0.5-1kg this week. But you can also set other goals, such as not snacking after dinner or only drinking alcohol on weekends. It’s important that you understand that body weight has something to do with what you put in and what you burn. You absorb food and the calories it contains. These calories are burned in your body. To lose weight you have to burn more calories than you take in. It’s that simple. Don’t believe in fad diets. If you’re neither gaining nor losing weight, try to either burn 300 more calories per week or eat less (e.g. two sodas or a hamburger). This is how you WILL lose weight – in this example, about five pounds of fat per year.
Drink at least two liters of water a day.
Water keeps your body hydrated while also filling your stomach with a zero-calorie liquid. The US Medical Institute recommends 3 liters per day for men and 2.2 liters for women. If you drink water half an hour before your meals, you will absorb fewer calories. This is especially true for older people. Research shows that dieters who drank half a liter of water before meals lost up to 44% more weight over a 12-week period than those who didn’t drink water before meals.
Start doing aerobics or another endurance sport.
Make a goal of exercising for 30 minutes three times a week if you haven’t exercised before. You can start with the following steps: Buy a pedometer. Clip the pedometer to your belt and try to walk 5,000 steps a day. Then progressively increase this goal to 10,000 and then 15,000 steps as your physical fitness improves. Start walking. Go for a walk in your neighborhood, it’s free and a great way to get exercise. You can also try other low-intensity activities like swimming, cycling, or slow walking.
Try the gym You can get on a treadmill, need an elliptical machine, pedal on an exercise bike, work out on a rowing machine, or use a stair machine. Start off with short intervals and gradually increase them as you get fitter. You can also increase the intensity on the machines if you are in better physical condition and have already lost some weight. Try different devices until you find one you like. Bring in a personal trainer to ensure you train properly and don’t injure yourself. Professional trainers are there to support you, not to intimidate you.
Take an aerobics class.
You can try traditional aerobics or opt for other types of gymnastics. When you train with a group, it’s often easier to stay motivated, have fun, and lose weight in the process. Try: Kickboxing Jazzercise Zumba Pilates Yoga Martial Arts Cross-Fit or Bootcamp
Start strength training.
Start with short units, one or two training units of 15 minutes each per week are enough at the beginning, you can then expand them later. Train larger muscle groups instead of just focusing on specific muscles. This is how you burn more calories. Try this: Start with squats while holding dumbbells overhead. This is how you train both the upper and lower half of the body. Do strength training while sitting on or leaning against an exercise ball. This is how you strengthen your core while simultaneously training other parts of the body. Use machines and free weights. With these instruments, you can train specific muscle groups such as arms, shoulders, thighs, glutes or upper back. Always train specific muscle groups after you’ve trained larger muscle groups. Take at least a day off between strength training sessions to allow your muscles to recover. Only by giving your muscles enough time to recover can you avoid injury and pain.
Do team sports.
If you’re not terribly excited about the idea of exercising, try to find an activity that involves physical activity but you enjoy. If you are studying, you can join a sports group at university. Or you can just get together with a few friends and play a ball game every now and then. If you don’t like competitive sports, try an activity you can do on your own. Go swimming, golfing, or hiking instead of playing ball and net games. Get a bike. Riding a bike is a great way to get around your city and exercise at the same time. Don’t spend all your time in your car when you can ride a bike and burn calories.
Think of creative ways to eat less.
Of course, these tricks alone won’t help you lose weight, but they can help you stay on track. If you suffer from cravings, try eating three fewer bites at each meal. Place a knife and fork next to the plate between each bite. Use smaller plates and only fill your plate once. Wait until you are really hungry. Don’t just eat anything when you’re bored.
Think of creative ways to deal with your cravings.
If you’re used to eating big snacks and overindulging in meals, it’s clear that dieting isn’t exactly fun. But it’s entirely possible to curb your cravings for a big piece of cake or a greasy hamburger. Be creative! Smell fresh fruit when you want to snack instead of actually eating. “Close” your kitchen between meals. Try not to keep any sweets or fatty snacks around the house. Some studies show that the color blue curbs appetite. Try laying a blue tablecloth or eating from blue dishes.
Eat at home
Eating out makes cheating a lot easier. Most restaurant meals contain more fat, salt, and other ingredients that mess with your diet. The portions are usually much larger than what you would serve yourself at home. So try to cook your own meals instead of going to a restaurant. Eat your meals in smaller, not too large groups. Some studies have shown that people eat more at large tables than they would alone. Don’t do anything else while you eat. Watching TV, reading, or working while eating often prompts people to eat more than they normally would.
Eat cereal for breakfast.
A recent study showed that people who eat cereal for breakfast are much more likely to lose weight than people who eat any other breakfast. Start your day with high-fiber cereal or oatmeal. Substitute skim milk for whole milk when drinking milk for breakfast. Whenever you choose the lower-fat option, you consume 20% fewer calories. You absorb all other nutrients exactly the same.
Try to lose weight in a group.
Decide by when you want to lose how many kilos and set a stake that you will pay if you don’t manage to do it. Maybe you want to start a diet group at work and start a little competition to see who can lose more weight. There are also dedicated websites that specialize in weight loss betting.
Pamper yourself every now and then.
If you’re going to a party or celebration, allow yourself a little indulgence. Just make sure these exceptions don’t become the rule. If you don’t stick to your diet one day, that doesn’t mean you should give it up right away. Follow your meal and exercise plan the next day, even if you missed a day or two. Also, try to reward yourself with things that have nothing to do with food. If you’ve stuck to your diet and exercise schedule, reward yourself. Go to a soccer game with a friend, and invite yourself for a manicure, a massage, or a trip to the movies if you’ve accomplished one of your small goals. Buy that blouse you’ve been eyeing for a long time if you’ve managed to lose half a pound this week.
Drink a glass of water before and after every large and small meal. Take at least 10,000 steps every day. Step on the scale every day and calculate your average body weight after seven days. Focus on trending your weight down rather than losing a specific number of pounds per week. It’s possible that you’ll start gaining weight again in a few weeks, especially if you’re a woman (depending on where you are in your cycle, your body sometimes retains more or less water). This has nothing to do with your diet change. Stop eating before bed and drink at least three cups of water before bed and after waking up. Don’t do the diet alone. Get support from friends and family, you might find like-minded people who also want to shed a few pounds. You can also join a group in your neighborhood that focuses on healthy eating and weight loss. You can also join such a group online. Consume healthy oils. When using oil for cooking, use a teaspoonful of healthy oil, such as olive oil or canola oil. Instead of flavoring your food with oil, you can use vinegar or spices. Instead of drinking milk, which contains 120-140 calories, try almond milk, which contains only 60-90 calories. Don’t eat anything for at least an hour before you go to bed. Your body loses less weight at night because you don’t move and you don’t burn as many calories as during the day.
Don’t starve to death. If you’re breastfeeding, talk to your doctor before starting a diet. Losing weight too quickly can negatively impact your milk production. Don’t lose more than 0.5-1kg per week. If you’re losing weight faster, it could mean you’re losing muscle mass instead of fat. It’s also harder to maintain your weight for long if you’re losing weight too quickly.