Experts have shared real tips to help you lose weight in a month. A lot of people think that they have to get rid of those extra pounds.
But at the same time, most of them are even afraid to start losing weight.
How to lose weight if it's scary to start?
- Prepare lunch at home, because a quick lunch at a cafe is calorie-dense. It doesn't take long to prepare dinner. Plus, you can cook something that is not only tasty, but also healthy.
- The lack of a clear workout plan makes it difficult to lose weight. You need to create a flexible training schedule, set aside a time that is suitable for sport and at the same time take into account your biorhythms, fatigue after work and household chores.
- More goals, more results. Small goals are an excuse not to give up on what you started. When a person does not have a specific goal, he loses his aspiration. Therefore, first decide on one overall goal, and then mark many small ones.
Are you having weight loss issues? Or would you just like to lose weight faster? The sad truth is that conventional ideas - eat less, run more - rarely work in the long run. Counting calories, exercising for several hours a day and constantly being hungry? It is unnecessary suffering and probably a waste of precious time and energy.
Ultimately, people often give up, so focusing too much on calorie counting may be one of the causes of the current obesity epidemic. Fortunately, there is a better way.
What is the essence of the question? Your weight is hormonally regulated. If you reduce your levels of your fat storage hormone, insulin, it is likely that you will find it easier to lose weight.
Choose a low-carb diet
- If you're looking to lose weight, consider cutting out sugar and starch (like bread, pasta, and potatoes) first.
- It's an old idea: For 150 years or more, there have been a large number of weight loss diets based on consuming fewer carbohydrates.
- What's new is that dozens of modern scientific studies have proven that yes, on average, low carb may be the most effective way to lose weight.
Obviously, you can still lose weight on any diet - just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger.
Most people don't like to "eat less" because it can make them hungry. Sooner or later, a normal person is likely to refuse and eat, hence the prevalence of the "yo-yo diet".
- The main benefit of a low-carb diet is that it can make you want to eat less.
- Even without counting calories, overweight people tend to consume fewer calories with low carbohydrates.
Sugar and starches can increase your hunger, while avoiding them can reduce your appetite to more adequate levels. If your body wants the right amount of calories, you don't have to worry about counting them. So the calories are counted, but you don't need to count them.
Recently, rigorous and large-scale research has confirmed the metabolic saving effect of various weight loss groups, burning an average of 200 to almost 500 extra calories per day on a low-carb maintenance diet per day. compared to a high carbohydrate or moderate carbohydrate diet. diet.
Bottom Line: A low-carb diet can reduce your hunger. And it can also increase the fat burning rate.
Eat when you are hungry
Don't be hungry. This is the most common mistake when starting a low carb diet. Carbohydrates and fats are two of the body's main sources of energy, and at least one is needed.
Low in carbohydrates and fat = Fasting
Avoiding carbohydrates and fats can lead to hunger, food cravings, and fatigue. Sooner or later, many people fall apart and give up. You can eat more natural fats until you feel full. For example:
- Butter
- Full cream
- Olive oil
- Meat (including fat)
- Fatty fish
- Bacon
- Eggs
- Coconut oil, etc.
Always eat enough to feel full, especially early in the weight loss process. The fat you eat will be burned for fuel by your body, as your level of fat, which stores the hormone insulin, will be reduced.
Are you still afraid of saturated fat? You might want to reconsider this. The fear of saturated fat is based on theories that recent research has shown to be wrong and incorrect.
Butter is a great food. However, don't hesitate to eat mostly unsaturated fats (eg olive oil, avocado, oily fish). It could be called the low carb Mediterranean diet and it works just as well.
Eat only when you are hungry
On a low carb diet, you should try to eat when you are hungry. And if you're not hungry, don't eat.
Limit unnecessary snacks. Unnecessary snacks can be a problem. Some things are easy to eat just because they are tasty and readily available. Three common pitfalls are:
- Dairy products like cream and cheese. They work well in the kitchen because they are satisfactory. The problem is, you can eat a lot of cheese in front of the TV at night. . . without being hungry. Be careful with this. Or a lot of cream for dessert when you're full and keep eating because it's delicious. Or another common culprit: large amounts of heavy cream in coffee.
- Nuts. They are very easy to eat until the nuts are gone no matter how full you are. Tip: According to science, salted nuts are harder to stop eating than unsalted nuts. Salted nuts make you overeat. Another tip: avoid bringing all the packaging on the sofa. Instead, choose a small bowl.
- Low carb baked goods. Even if you only use almond flour and sweeteners, baked goods and cookies generally provide extra nutrition when you're not hungry. . . and yes, it will slow down your weight loss.
Don't hesitate to skip meals
Should you have breakfast? Research has confirmed that the answer is no. Don't eat if you're not hungry. And this applies to any meal.
With a strict diet, the hunger and the need for food tend to be drastically reduced, especially if you are overweight. Your body can happily burn your fat stores, reducing the need for food.
- If that happens, be happy!
- Don't fight it by eating food you don't want.
- Instead, wait until hunger returns before eating again.
- It will save you time and money while speeding up your weight loss process.
Some people worry that they will lose control if they don't eat every three hours, which will cause them to eat thousands of calories and disrupt their eating altogether.
This constant snacking may be necessary on a diet high in sugar or processed carbohydrates to control cravings, but it is generally not necessary on a keto diet. The hunger will only return slowly and you should have enough time to cook and eat.
Bottom Line: To lose weight in a sustainable way, eat when you are hungry, but only when you are hungry. Forget the watch and listen to your body.
How to maintain your weight for the long term
- Losing and maintaining a lot of weight over the long term probably won't happen unless you change your habits permanently.
- If you lose weight and then go back to your old life, don't be surprised to find yourself overweight.
- Maintaining weight loss usually requires long-term changes.
Forget about quick fixes. If you lose weight every month, eventually you will be able to get rid of all the excess weight. It is inevitable progress. This is what you want.
Long-term change is most difficult at first, especially during the first two weeks. It's like quitting smoking. Once you develop new habits, it will get easier and easier for you every week. Ultimately, it can come naturally.