5 Surprisingly Simple Steps for Dropping Those Hard to Lose Weight

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lose weightAdopting a healthy diet is wonderful for losing weight, but there are plenty of other benefits you can enjoy when you eat nutritious foods. You will be lowering your chances of getting any bothersome health diseases, you will look better, and your confidence will take a big boost as you shed those unhealthy pounds.

A huge majority of people want to lose weight, and all of these extra advantages of weight loss can help to provide them the motivation they need to stick to a diet and make it work. Let’s look at a list of simple tips and tricks that you can utilize to make your diet even more effective. Follow our advice and you will soon be getting closer to that figure and the fitness level you crave.

1. Pick a Diet With a Focus on Minimizing Carbs

dietary plansThe best dietary plans are the ones which include low amounts of carbs. A low carb diet is perfect for people who want to shed some pounds, but don’t have the time to work out or run marathons every single day.

You will find carbohydrates commonly in breads, cereals, pastas and baked goods. They provide you with energy and are essential for your survival. However, too many people are eating way too many carbohydrates and not burning them off through physical activity. If you don’t burn off those calories, your body will store them as fat, and this is how you put on weight.

Dietary plansMeats that focus on low carbs usually include lots of nutritious foods. You will easily get find any of these foods in your local supermarkets or farmer’s market.

  • Fatty Fish: Such as mackerel, salmon or herring.
  • Meats: Including beef, game meat, pork and chicken.
  • Eggs: Either boiled, fried or in omelets.
  • Vegetables: Especially those that grow above ground such as asparagus, zucchini, tomatoes, cauliflower, eggplant, olives, spinach, lettuce, avocado, onions, peppers, broccoli, cabbage, mushrooms, cucumber, and Brussels sprouts.
  • Full-Fat Dairy Products: Such as real butter, sour cream, Greek or Turkish yogurt, cream and high-fat cheeses.
  • Natural Fat Sauces: Use sauces like Béarnaise or Hollandaise sauce. Olive and coconut oil are also healthy options.
  • Nuts: As long as in moderation.
  • Fruits: Again, in moderation.

chocolateThis diet suggests avoiding foods such as:

  • Limit food items like pasta, breads, rice, potatoes, porridge and muesli. This also includes legumes, such as beans and lentils.
  • Margarine: Especially products with unnaturally high amounts of omega-6 fats.
  • Sugar and Sweeteners: Processed treats like candy, soft drinks, chocolate, pastries, buns, cakes and ice cream. Also sweeteners, such as sugar, honey, maple syrup and agave nectar.
  • Beer: Most beers contain large amounts of carbohydrates due to the fact it contains ingredients like barley, wheat and hops. If you must have it, go for the low carb options available today.

A low carb diet tends to allow you to eat between 60 and 130 grams of carbohydrates each day. This is an ideal amount of carbs for most people, as it delivers 250 to 500 calories on average. This gives you plenty of room to eat other food groups without going over your daily calorie limit.

2. Relish Sugars and Fats in Moderation

ButterFats and sugars are unhealthy in excessive amounts, but they are still vital parts of every healthy person’s diet. You shouldn’t cut them out of your diet entirely, because they provide energy to your body. Put simply, the body cannot function without these elements. It’s all a matter of balance. You need fat and sugar to give yourself the energy to get through the day.

Butter and oils will make you gain weight if you eat too much, but they can be perfectly healthy and safe in small doses. The solution is to simply eat with a bit of moderation. You should balance fat-rich food items with other food groups to provide your body with the wide range of elements it needs.

Furthermore, you shouldn’t be afraid to eat your fill of food. The sensation of hunger is your body’s way of telling you to feed it. If you ignore this feeling, your body won’t be able to function correctly. Over time, by introducing healthier elements to your diet and balancing it properly, your body will adjust to the diet changes, and you will be able to gradually lower your fat intake.

3. If You Don’t Feel Hungry, Then Don’t Eat

junk foodsSo, it is imperative to eat when you feel hungry. Equally, you should not eat when you don’t feel the need. Even if something is tantalizing you, resist the temptation to start munching on something, especially junk foods. Make a plan to eat it later, if you must.

Temptation eating is a major factor that your ruins diet plan and cause you to regain weight. If you start snacking just because you feel like it, or you take a dessert after a meal despite feeling full, then you are force-feeding yourself with 100’s of needless calories.

One example of an unhealthy habit is eating large portions of dairy products, like cream or cheese. Cheeses are easy to eat at any time of day and many people love to snack on cheese. Similarly, a lot of people add extra amounts of fat-rich creams to their dishes or desserts.

It’s also tantalizing to add extra cream or milk to your coffee throughout the day, but if you are on a weight loss trip, you should definitely need to limit those extra calories in your body.

chipsAnother easy way to ruin your diet regimen is snacking with nuts or chips. Many people grab a bag or bowl of salty snacks, especially while they are relaxing in front of the TV. They finish the whole portion without actually thinking about it, or whether or not they actually need those calories. Salted snacks are quite addictive, so you need to know when to stop.

Get a food scale and weight out a portion, according to the nutrition information on the bag. You can even divide that amount in half. Most suggested portion sizes on packaging is actually too much. Try simply using a small bowl, rather than taking the entire bag or a large portion, if you are truly feeling hungry.

small mealsYou should also be prepared to skip meals when you don’t feel hungry. Ideally, it is not a good idea to avoid meals on a regular basis. If you have, however, eaten a particularly big lunch, and don’t feel like eating in the evening, then you should not fill your body with extra calories.

If you stick to a diet for quite a while, then your appetite will gradually decrease over time. When this happens, you should simply follow your bodily instincts and avoid eating whenever needed. Don’t let yourself be constrained by the notion of “three meals per day,” as this doesn’t always work for everyone.

Some people need several small meals, while others do better with two or three ample ones. Simply listen to your body and eat when you feel hungry.

4. Say No to Stress and Yes to Rest

StressThis modern world is a stressful one. Unfortunately, it’s almost impossible to get through life without stress, and this problem can easily lead to countless others. Stress causes depression, weight gain, relationship problems and many such similar issues.

When you feel stressed, your body releases certain hormones such as cortisol that makes you feel even more anxious. On the other hand, when you free your mind of stress and feel happy, your body releases happy chemicals like dopamine to lighten your moods.

Naturally, you will want to avoid stress as much as possible. There are so many different lifestyle changes you can make to deal with stress in more effective ways.

  • Make Lifestyle Changes

Even simple things like changing the way you start your day can make you feel better. A few popular techniques include yoga, regular exercise, cutting down on cigarettes or alcohol, and taking 15 minutes every day to relax by yourself in a calm and peaceful environment. Whatever you decide to do, make the changes as soon as possible in order to mollify your mind and calm your senses.

  • Sleep Like a Baby

sleepOne big problem that can lead to extra stress is insomnia. Apart from causing numerous heath issues, sleeplessness causes weight problems, as well. When you sleep, your bodies perform plenty of vital processes to keep everything functioning normally.

  • Lack of sleep interrupts these processes and also leaves you with less energy for the day ahead. If you don’t have enough energy, you will end up eating more sugar and fat, which will boost your weight.
  • A lack of sleep can also make you irritable, and makes it even harder for you to stick to a dietary plan and avoid temptations. To make things worse, your fatigued body will refuse to exercise and burn off calories.

sleeping scheduleIf you are having trouble sleeping each night, try to schedule a set bedtime and stick to it each evening. Your bodily clock disrupts if you constantly go to bed at different times. When you follow a fixed sleeping schedule, your body will quickly adapt to the regimen and make you feel better as a result.

It’s also wise to avoid other caffeine-rich drinks and alcohol before heading to bed as they can ruin the quality of your sleep. Similarly, you should not be exercising before bed either. Intense physical activity will tire out your muscles and works to wake up your brain, making it harder for you to fall asleep.

You should also make sure that your room is dark and reasonably cool, which is the ideal conditions for a good night’s sleep.

5. Get More Active Each Day

If you want to lose weight, you need to burn off more calories than you eat. Regular exercise also comes with plenty of other benefits. It acts as an effective stress-reliever, helps you to feel better about your image and contributes to the release of mood-lifting chemicals in the brain.

Regular exerciseIn order to see noticeable result in your weight, you have to escalate your levels of physical activity. Depending on your weight and capabilities, you can start slow, but you will need to do heighten your exercise routine as time goes by.

You could start off with a walk around your local area each day and build up to full gym workouts or bike rides. Doing little things like choosing the stairs instead of the elevator will help, but they won’t make a huge difference in your overall weight loss regime. You must exercise often to enjoy some real weight loss.

If you want to get the most out of exercise, focus on a combination of strength training and cardio.  Besides, if you are targeting to acquire rapid weight loss, get into a habit of consistently doing up to one hour of moderate exercise each day.  This can be hard in the beginning, but the rewards are absolutely worth it.

Jumping RopeA cardio routine will help your body release sex hormones and growth hormones. These types of exercises will help you burn fat faster and gain bigger, better-toned muscles.  You should use a fast intensity cardio exercises because it makes you sweat for the entire session of the exercise. A few of the cardio exercises that you can easily do at home include:

  • Stair Climbing
  • Jumping Rope
  • Jogging in place
  • Squatting
  • Pushups
  • Mountain Climbers
  • Burpees

Dumbbell Chest PressApart from doing cardio, you should include three to four hours of strength training exercises to help encourage long-term weight loss. You can start by trying the following exercises, doing two sets of 10 to 15 reps each.

  • Dumbbell Chest Press
  • Triceps Extension
  • Lateral Shoulder Raise
  • Bicycle on Back for Abs
  • Superman for Lower Back
  • One-Arm Dumbbell Row for Upper Back
  • Biceps Curl
  • Basic Squats for Legs and Butt
  • Front Lunge for Legs and Butt

Experts recommend slowly increasing the exercise intensity when you start exercising. It is also a practical option to have a check-up with your doctor before beginning any high intensity exercises.

run a marathonMaking one or two changes to your life won’t help you lose weight. If you want to shed those pounds forever, make some big changes and adopt a fully healthy lifestyle. If you want to keep yourself fit for good, make these changes permanent. A lot of people go back to their previous lifestyle habits after losing a few pounds. By doing this, they simply regain that hard-lost weight all over again.

Weight loss can take plenty of time, patience and effort, but it offers a huge list of benefits. That is enough to give yourself the incentive you need to get started. You don’t have to run a marathon, either. By making small, steady changes, you can achieve the fitness level you desire. Just be consistent and persistent, and you’ll be amazed by the results. To get started, choose one of these steps, and try it today.

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