How To Lose weight – 14 Best Tips
Want to know what the secret formula for losing weight is? Ready for it…?
CALORIES IN, CALORIES OUT
If you were hoping for a magic pill or a magic diet then you’re going to be disappointed. Weight loss boils down to that simple equation. Eat less than you burn and you’ll lose weight. There is no “one size fits all” solution to permanent healthy weight loss. What works for one person may not work for you, since our bodies respond differently to different foods, depending on genetics and other health factors. Before you rush out and get 3 donuts to have for your dinner I need to clarify a few things with you. Read on and discover how following these simple steps will help you lose weight for good.
A calorie isn’t always a calorie
Eating 100 calories from chocolate, for example, can have a different effect on your body than eating 100 calories of broccoli. The trick for sustained weight loss is to ditch the foods that are packed with calories but don’t make you feel full (like candy) and replace them with foods that fill you up without being loaded with calories (like vegetables).
Don’t drink your calories
It continues to amaze me how many calories some people can derive from what they drink – from soft drink, juice, coffee, dairy, and/or alcohol.
Eat More Vegetables
Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.
Swap Simple carbs to complex carbs:
Complex carbohydrates are made up of longer chains of sugars. Because of this, they take more time to break down, which allows for a slower, more gradual release of energy. Whole grains, beans, legumes, and starchy vegetables are all examples of complex carbohydrates. Most complex carbs have fiber and vitamins, minerals, and phytonutrients in addition to providing energy in the form of calories. Simple carbohydrates that are quickly digested, low in fiber and nutrients, and potentially high in added sugar. Think: refined, overly processed “white” grains and foods or drinks with added sugars. They’re basically carbs that aren’t whole foods found in nature. That’s why instead of completely cutting carbs from your diet Switch it to complex carbs.
Studies show that protein is by far the most filling. It helps you feel fuller — with less food. This is partly because protein reduces your level of the hunger hormone ghrelin. It also boosts the levels of peptide YY, a hormone that makes you feel full. If you need to lose weight or belly fat, consider adding some protein in every meal, like Almonds, Tofu, Tempeh & Pumpkin seeds.
Eat Good Fats
Eating healthy or good fats can actually help to control your weight, as well as manage your moods and fight fatigue. Unsaturated fats found in avocados, nuts, seeds, soy milk and tofu can help fill you up, while adding a little tasty olive oil to a plate of vegetables, for example, can make it easier to eat healthy food and improve the overall quality of your diet.
Control emotional eating
We don’t always eat simply to satisfy hunger. All too often, we turn to food when we’re stressed or anxious, which can wreck any diet and pack on the pounds. Do you eat when you’re worried, bored, or lonely? Do you snack in front of the TV at the end of a stressful day? Recognizing your emotional eating triggers can make all the difference in your weight-loss efforts.
Permanent weight loss requires making healthy changes to your lifestyle and food choices. To stay motivated set goals to keep you motivated, find support in the form of family, friends, or a support group—to get the encouragement you need.
Cut down on sugar and refined Carbs
Whether or not you’re specifically aiming to cut carbs, most of us consume unhealthy amounts of sugar and refined carbohydrates such as white bread, pizza dough, pasta, pastries, white flour, white rice, and sweetened breakfast cereals. Replacing refined carbs with their whole-grain counterparts and eliminating candy and desserts is only part of the solution, though. Sugar is hidden in foods as diverse as canned soups and vegetables, pasta sauce, margarine, and many reduced fat foods. Since your body gets all it needs from sugar naturally occurring in food, all this added sugar amounts to nothing but a lot of empty calories and unhealthy spikes in your blood glucose.
Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories
Never Skip Breakfast.
Eating a heavy breakfast can help you curb hunger throughout the day and ultimately reduce the risk of overeating and consuming more calories than needed. Starting the day with a nutritious breakfast can stimulate and motivate healthy choices throughout the day’s entirety. Skipping breakfast should be strictly avoided if you’re trying to lose weight.
Along with diet, exercise plays an important role in controlling your weight and preventing obesity. To maintain your weight, the calories you eat and drink must equal the energy you burn. To lose weight, you must use more calories than you eat and drink. Exercise is crucial to supporting a fast metabolism and burning more calories per day
There’s tons of research that demonstrates getting less than the desired amount — about 7 hours — of sleep per night can slow down your metabolism. Plus, when you’re awake for longer, you’re naturally more likely to snack on midnight munchies.
It is important to remember that there are no quick fixes when it comes to weight loss.
The best way to reach and maintain a healthy weight is to eat a nutritious, balanced diet.
This should include 10 portions of fruit and vegetables, good-quality protein, and whole-grains. It is also beneficial to exercise for at least 30 minutes every day.
For more handy tips, check out my e-book Weight Loss On A Vegan Diet
If you’re looking for a vegan personal trainer in Melbourne please email me at firstname.lastname@example.org