Ten Steps to Losing Weight Effectively
Weight is an issue most of us face on a daily basis and the quest for losing excess weight often drives us crazy, especially when there’s so much to do and so little time. This often makes losing weight a chore, but it doesn’t have to be that way. True, it takes some time and a lot of dedication and patience, but it isn’t impossible. Remember that hasty decisions, crash diets and sudden lifestyle changes may give quick results, but they will not last long. It’s important to lose weight in a healthy and sustainable way, and it’s better to start out with small changes. Also, just because a certain weight-loss plan works for someone does not mean it will work for you. It’s time to check out some effective weight loss tips that can be followed without stressing out too much, or spending big bucks!
Reduce Sugar Intake:
The first step to effective weight loss is to reduce, and if possible, cut out sugar from your diet completely. Having said that, don’t forget to check the labels of packaged foods as there’s often sugar hidden in the ingredients. Avoid sugary snacks, processed juices, soda and if cutting out desserts is too much of a stresser, indulge in a piece occasionally only.
Cut Back on Carbs:
Like sugar, carbs are the most dangerous obstacle to weight loss. Besides, they’re unhealthy and lack an iota of nutrition. Studies have proven how refined carbohydrates can raise blood glucose levels and increase cravings. Rather than skipping carbs, eat complex carbs that are rich in fibers, such as unpolished wheat flour, oats, millet and cereal.
When the amount of food you eat is limited, your body will immediately adjust to what it’s being fed. And if it’s difficult to add less food to your plate, use a smaller plate and fill it with food. Your brain will see a large plate of food, but in reality, the amount of food will be lesser than usual. Also, eat a large portion of greens, salads of veggies instead of rice or bread, or add a soup to your meal to feel fuller. Another great tip is to eat with a spoon or fork, as this limits the quantity of food you eat in one bite, even if it’s a burger. And please don’t forget to chew slowly!
Do not skip the Nuts:
Nuts and seeds are chock-full of vital nutrients that aid in healthy weight and help lose body fat. Add a handful of walnuts, pecans, almonds, even Brazil nuts to your diet and see the difference. Adding flax seeds, chia seeds, pumpkin seeds, melon seeds, etc, to your diet can also aid weight loss effectively. Flax seeds are a powerhouse of nutrition and should be consumed daily for best results.
Eat after every Few Hours:
Eating small meals, or snacks, every two or three hours will help your body to curb its hunger. Rather than eating a late, heavy lunch, enjoy a snack in between. Also, don’t have a heavy meal after 7.30 in the evening. Instead, have a bowl of light or clear soup or a glass of warm milk and some granola bars before bed if you’re still hungry.
Don’t Skip Breakfast:
Your breakfast MUST be the biggest meal of the day. Typically, it should contain some cereal, some fruit, some tea, coffee or a fresh fruit juice (without sugar), and some form of protein, preferably eggs. Make sure the meal is able to keep you full for a long time, and it’s not too heavy.
Stock up on Fruits & Veggies:
Don’t forget to add the fruits and vegetables in your meals, and if you’re naturally averse to all things healthy, try to make changes to fit those in. Maybe make a salad instead of eating raw vegetables, or make a healthy stir-fry, stew or soup. Make smoothies with fruits, add some Greek yogurt, nuts and whizz it up!
Enjoy Healthy Fats:
Fats are good, fats help the body. So remember that whilst enjoying foods rich in good fats, aka, unsaturated fats. Olive oil, coconuts, avocados and bananas, fish, nuts, and unprocessed cheese are great sources of unsaturated fats.
Spicy food is believed to aid in weight loss and though the level of spicy does not have to be atomic, it’s a good idea to add some cayenne pepper to your diet. Rich in capsaicin, cayenne pepper is believed to cut cravings and boost metabolism. Research also believes eating spicy food can aid fat oxidation and the stored body fat can be used as energy.
Lastly, don’t hesitate to load your body with water. Not juice, nor soda, not tea nor coffee, but simply drinking a good amount of water is known to bring down calories and detoxify your body at the same time.
Remember, weight loss is a journey, not a one-day agenda. Get used to the idea that your body wants to be healthy, and this is for the good. Enjoy the journey and take it slowly, one day after another.
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