For those wanting to drop a few pounds, you might be impatient and want to do it quickly. But is that a safe method? Many experts believe that you need to lose weight gradually. From limited diets to rigorous workout plans, you need to find the healthiest way to shed weight off your body. Here are a few things to consider during your weight loss journey.
Slow and Steady Wins the Race
If you want to drop a few extra pounds, then you want to get rid of the weight slowly. According to the Academy of Nutrition and Dietetics, people who shed off weight too fast are more likely to lose muscle, water, and bone instead of fat. It is crucial for you to lose weight slowly. You should aim to lose about 1 to 2 pounds per week.
With this method, you are more likely to keep off those unwanted pounds too. Products and diets that guarantee quick results often are not sustainable over a long period. You want to stick to a diet plan that will improve your health and take off that extra weight.
Create a Plan
“Calories in, calories out” is often the mantra for those who want to lose weight. With this mindset, you need to burn more calories than you consume. However, there is more to that statement, and it is often easier said than done. Your metabolism plays a vital role in burning off the calories and turning it into fuel. People might want to make a significant calorie cut, but that can be bad for you. Drastic calorie changes can slow down your metabolism, and you can also lose out on nutrients.
Without cutting too many calories, you can still lose weight. Food portions are extremely important. You can eat the right foods, but if you consume large portions, you will not see any weight loss. Make a note of the calories that you eat during the day. Once you have figured that out, you can trim back on your calorie intake. You always need to drink more water per day too. Water can fill you up, so you are not reaching for unhealthy food.
When you are designing your weight loss plan, add healthy foods to your diet. Fruits, whole grains, lean protein, and vegetables are excellent sources of nutrition. You can even consult with a dietitian to make sure all your dietary needs are met.
You Are What You Eat
Food provides fuel to the body. However, eating is more than shoving food into your mouth. Many people consume unhealthy calories during social events or reach for a snack after a tough day. If you are committed to losing weight, you need to understand why you eat. That might mean learning the reasons why you eat even when you’re not hungry.
Unhealthy eating habits can be triggered by depression, anxiety, anger, or stress. If you are noticing the signs of these issues, you need to redirect your actions. Some people can relieve stress by talking to a friend or taking a walk outside. For those who reward themselves with food, you can find a better and healthier way to treat yourself without reaching for a snack or fatty meal.
Pay Attention to Your Food
You should never mindlessly put food into your mouth. You want to enjoy the taste, smell, and texture of your meal. Every bite should be savored. If you are a person who sits in front of the TV and eats, you could end up with meal amnesia. In these cases, you can’t remember what you ate, and you are more likely to eat more than intended.
One way to pay attention to your food is by keeping a food diary. You can try it for a week to see what you’re actually eating and identify unhealthy patterns. If you are one of those people who are hungry before dinnertime, you might want to add a healthy snack to your meal plan.
Redesign Your Meals
You don’t have to eat a fad diet or go vegan to lose weight. Most people need a meal plan that they can maintain for the long term. If you are looking to redesign your meal plan, there are a few things that you will want to know.
Avoid Empty Calories
Many people consider sugar to be a type of drug. Once you start to consume sugary treats, your body will begin to crave it. However, you can kick the habit by going on a sugar hiatus. You should start for a month-long break from the sweets. Once you do that, you will begin to see all the cravings start to disappear. Sugar-based foods do not give your body any nutrients. They can leave you hungry and put weight on your body.
It can be challenging to avoid all sugars. We all know about the added sugar in sweetened drinks, cakes, and cookies. However, some fruits can be high in sugar, as well. You want only to have 10 percent of daily calories from added sugars.
Don’t Skip Breakfast
Yes, breakfast is the most important meal of the day. When you eat breakfast, your blood sugar levels can stabilize, and it can help keep you feeling full all day long. In a recent study, 80 percent of those who lost weight and kept it off ate breakfast every day. You need to be choosy when picking up breakfast items. Make sure to leave those muffins and croissants alone since they are often filled with empty calories. Choose whole grains and proteins to start the day on the right foot.
Protein Is Power
If you want your tummy to stay full for more extended periods, you need to add more protein to your diet. While most Americans do get enough protein in their diets, they need to choose leaner sources. In addition to losing weight, protein is vital to help build those muscles in your body. Your daily protein needs will depend on your activity level, gender, and age. You can find protein in fish, dairy, lean meat, and poultry. If you are a vegan or vegetarian, you still need protein in your diet. The best non-meat protein sources can be found in beans, soy, and nuts.
Drink Plenty of Water
Water is critical for a variety of reasons. Your cells need water to form and function. While you can get those fluids from drinks other than water, you need to watch that you’re not consuming too many calories. Juice and soda are all loaded with added sugar. You can drink diet drinks to save some calories, but those drinks are filled with unhealthy preservatives. Alcohol can also add more calories to your diet. You need to replace these drinks with zero-calorie beverages like unsweetened tea, black coffee, or lemon water.
Choose the Right Carbs
Not all carbohydrates are created equal. You need to choose those that are low in carbs and the glycemic index. For example, asparagus is a healthier choice than a white potato. Extra carbs can hinder your weight loss efforts. You also should add more whole grains into your meals and avoid any processed foods. During processing, vital nutrients are removed from the food. If you see the words “enriched,” then those vitamins have been added back into the product.
Not All Fat Is Bad
When losing weight, you might want to avoid all fat. However, there are essential healthy fats that you need to have in your diet. Healthy fats can make you feel fuller. Nuts, seeds, olive oil, and some fish are high in healthy fats, which are better for your weight loss plan.
Fill Up on Fiber
Fiber will help you feel fuller throughout the day. You can get plenty of fiber from whole grains, fruits, and vegetables. Some of the best foods for fiber include green peas, broccoli, lentils artichokes, and raspberries. If you want to start the day off on a good note, add some fiber-based fruits to your morning breakfast.
Eat More Meals
You need to eat food to survive. When you are trying to lose weight, you need to create better habits. If you decide to starve yourself, you will only create more issues for your body. In addition to that, you should strive to eat more often during the day. Many people have found success with 5 to 6 meals per day. These meals can help you fend off hunger, and you can also split calories throughout the meals. However, make sure to plan out your portions, or you can be overeating and consuming more calories.
Skip the Fast
You might be tempted to shed the weight by fasting. However, many experts don’t recommend this plan since it is not a long-term solution. You are better off by creating a meal plan that fits into your lifestyle.
There are different types of fasts. Some involve skipping all foods, while others only require you to eat every other day. Since there are no long-term studies on the effects of fasting, you should avoid this way to lose weight. If you decide to go on a fast, you will have to change those eating habits once it ends. At that point, you should plan for long-term lifestyle changes. Healthy eating and physical activity are excellent ways to lose weight. If you are still stumped, then you need to consult with a medical professional to find the right plan for you.
Don’t Forget to Exercise
Losing weight is not just about cutting out unhealthy foods. When you combine exercise, you will find out that the pounds will start to fly off. You need to stick to a regular schedule of activity. As you lose weight, you should head out to the gym. If you need some motivation, you might want to get an exercise buddy. You’ll be less likely to skip a day if someone is waiting there for you.
You also need to exercise regularly. Don’t think you can work out for one day to lose weight. Keeping weight off requires hard work on your part. You need to add strength training and cardio to firm up those muscles and drop off the pounds. When you add muscles, you will burn those calories faster than by diet alone.
Get Some Sleep
You might not think it, but sleep is vital for those who want to lose weight. Sleep-deprived individuals are more likely to eat high-calorie foods during the day. That type of behavior can cause you to put on weight. By getting your beauty sleep, you can lose weight and keep it off.
Stay Accountable and Have Support
In today’s world, there are plenty of apps on the market that will track your eating habits and workout activities. Even if you want to be old-school and write it down, it is still essential to monitor your meals and exercise. In addition to that, you will want to have plenty of support from family and friends. This support can be enough to keep you motivated and cheer on your process. They can also keep you accountable during your journey.
You might want to think about joining a weight loss group too. During the meetings, you can share your issues and concerns with other people who are in the same shoes. You might even meet someone who can give you extra tips to lose weight.
However, don’t beat yourself up for skipping a workout or eating an unhealthy snack. These minor issues will not derail your new lifestyle. You can continue back on your routine and push forward. If you don’t believe in yourself, then it can be harder to keep on your journey to weight loss.
There are many ways to lose weight. However, some of these methods are not always safe or reliable. You want to find ways that you can turn a weight loss plan into a lifestyle change. With a few simple tips, you will gradually see the pounds drop off. Remember to create a program that is right for you.
For those who want to get some more tips about healthy eating and weight loss, check out our Facebook page today.
The post Lose Weight The Healthy Way appeared first on Gaspari Nutrition.