If you really want to lose weight and to stay healthy, you should select a diet that you can sustain for a longer period of time. Many fad diets were introduced on the social media but they failed. They set cravings for the carbohydrates and then the results turned worst .to lose weight one should change his/her life style first and have to adopt a good healthy eating habits. Involve your family members to boost your confidence, stock your kitchen with healthy foods and try to feel satiated; these factors will help you to remain sustainable.
Along with healthy eating add a right exercise to your routine. It won’t be wrong if we say that diet and exercise are like a marriage to each other. If you skip one of these then you are letting them divorced. If a plan doesn’t include some form of exercise in it, then don’t do that one. Different diets have their different reactions towards exercise; some don’t mention it at all. But losing weight is all about monitoring and managing intake and expenditure of calories. All experts agreed that exercise is an important component of any successful diet plan — if a weight loss program leaves it out, that’s a red flag.
Diet plan that cuts most of the major food groups is not the right plan to follow. Remember each and every food item can be fit into a proper healthy meal just need to watch the calorie intake and the kind of exercise you’ll choose to cut those extra calories.
You are what you eat so according to this theory most of your life style is contributed to your nutritional habits. Other contributors are a sedentary lifestyle, an absence of activity, lack of sleep, anxiety, depression and sometimes a hormonal imbalance.
The process of converting food and liquids to energy is called metabolism.
Metabolism is converting proteins, carbohydrates and fats into energy so that the body can work properly. Metabolism is actually the ability of body to produce energy. The speedier the metabolic rate, the less time is needed to transform calories into energy, and the more, consequently, you lose weight.
We consume food to get energy to live. We eat to live. Some people take it as opposite and hence get obesity. According to those people they live to eat.
When we overeat, our metabolism slows down to be able to handle the insane calorie supply burst. If it didn’t, we would be burnt down by the huge amount of heat released after eating.
This is the era of technology. If we look at the past, people were healthier, active and lived longer. It was all because they had a healthy life style, they preferred to do everything themselves instead of relying on some machinery. Nowadays, technology has made our lives so comfortable that even we don’t go out for shopping, just order dresses, groceries and other accessories from online shops and get them in a while or so. There’s no activity in our lives, we just eat and sit and as a result fat stores in our belly, thighs and hips.
If you want to lose weight you should keep a strict eye on what’s going into your mouth. Having four to five right snacks in a day can help you to reduce fast. It is very difficult for most people to withstand temptation when they are very hungry. When you feel hunger more often you overeat. To fight that temptation, take small snacks in between meals but of right smaller proportions. There’s a huge difference between snacking on junk foods and consuming healthy diet.
Weight Loss Tips
Selection of Proteins
Selecting high protein diet will help you feel more satisfied than the diet comprised of carbohydrates. Carbohydrates tend to digest fast thus waking up the hunger pangs sooner than they should. Whereas, proteins take longer period to digest and so build the feeling of full. Even munching a handful of nuts are enough to sustain the sugar level of body. The best sources of proteins are
Meat – Beef, chicken, lamb, etc.
Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
Eggs – Omega-3 enriched or pastured eggs are best.
The great flavor of sugar doesn’t going to give you any favor. Snacks comprised of sugars, such as cold drinks, ice creams, candies, chocolates etc. etc. all just contribute to the waste of calories and never let you meet your healthy weight goals. These snacks are responsible for making your blood sugar to spike, so you are again hungry before you should.
Having small snacks in between meals will help you to avoid over eating and retains your energy level up between the main meals. One snack should be taken between breakfast and lunch and the other between lunch and dinner.
Keep an Eye on Proportions
Remember to eat less during snack times than you are going to have at meal time. The snack should not exceed from 200 calories. It must be comprised of proteins or fibers that help you keep fuller for longer.
Prepare Your Snacks in Advance
It’s better to prepare you snacks in advance so you don’t have to wait for longer when you’re hungry. It might lead you to have a crappy item which will be responsible for your failure in achieving healthy weight.
High intake of water helps you from over eating. At times when you are thinking that you are hungry it might be due to the reason that you are thirsty.
First Thing in the Morning
Start your day with a warm glass of water with a lemon and honey that will boost your metabolism and help losing weight also.
Exercise Thrice a Week
Along with diet control you must follow the best exercise program at least thrice a week. Exercising on alternate days is more effective than done on daily basis.
Some more tips are below;
- Eat a high-protein breakfast. Intake of high protein breakfast tends to reduce your cravings throughout the rest of the day.
- Avoid sugary drinks and fruit juice. Sugars and drinks are the major cause of fat storage in our bodies.
- Drink water a half hour before meals.Drinking water half an hour before having meals said to reduce weight 3 times faster than drinking it afterwards.
- Eat soluble fiber. Soluble fats help to reduce fats from the belly area.
- Drink coffee or tea. Caffeine boost metabolic rate from 3-11%. It’s better to take coffee or tea without sugars.
- Eat mostly whole, unprocessed foods.Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.
- Eat your food slowly. Eat your meal slowly as it makes you feel fuller and helps you to eat less.
- Use smaller plates.People who use small plates reduce quickly than those who not.
- Get a good night’s sleep, every night.Take your beauty sleep of proper 8hrs; studies showed poor sleep contributes to the weight gain.