How to Lose Weight There are just so many ways to lose weight but in this article we would be taking you through the essential guide you need to lose weight even without having to hit the gym or dieting.
truth be told 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. To find the method of weight loss that’s right for you will likely take time and require patience, commitment, and some experimentation with different foods and diets.
Cut your sugard and refined carb
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. Eating sugary foods might be satisfying in the moment, but they can increase your cravings for more sugary foods in the future — and that only leads to trouble. “Many foods high in added sugar are also higher in calories and fill you up less than lower-calorie, still-sweet alternatives like fruit,” says Amy Gorin, MS, RDN, owner of Amy Gorin Nutrition in Jersey City, NJ. But there are still ways to satisfy your sweet tooth without ODing on sugar.
Eat protein, fruit, veggies, and fiber
Even if you’re cutting calories, that doesn’t necessarily mean you have to eat less food. High-fiber foods such as fruit, vegetables, beans, and whole grains are higher in volume and take longer to digest, making them filling—and great for weight-loss.
Eat Breakfast Every Day.
One habit that’s common to many people who have lost weight and kept it off is eating breakfast every day. “Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day, says Elizabeth Ward, MS, RD, author of The Pocket Idiot’s Guide to the New Food Pyramids. “Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom.
Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
Control Your Environments.
Another simple strategy to help cut calories is to control your environment — everything from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. And when it comes to parties, “eat a healthy snack before so you won’t be starving, and be selective when you fill your plate at the buffet,” suggests Ward. Before going back for more food, wait at least 15 minutes and have a big glass of water.
Get More Sleep
If you’re logging just a few hours of sleep a night, you may actually find yourself gaining weight. Researchers at the University of Chicago Medical Center found that subjects who slept just four hours had a harder time processing carbs. “When you’re exhausted, your body lacks the energy to do its normal day-to-day functions, which includes burning calories efficiently,” says Talbott.
Keeping the Weight Off
You may have heard the widely quoted statistic that 95% of people who lose weight on a diet will regain it within a few years—or even months. While there isn’t much hard evidence to support that claim, it is true that many weight-loss plans fail in the long term Often that’s simply because diets that are too restrictive are very hard to maintain over time However that doesn’t mean your weight loss attempts are doomed to failure, or Far from it.
Whatever diet you use to lose weight in the first place, adopting these habits may help you to keep it off:
- Stay physically active: Successful dieters in the NWCR study exercise for about 60 minutes, typically walking.
- Keep Your food Log: Recording what you eat every day helps to keep you accountable and motivated.
- Eat more fiber: It is adviced to eat more fibre and less unhealthy fat than the typical American diet.
- Regularly check the scale: Weighing yourself weekly may help you to detect any small gains in weight, enabling you to promptly take corrective action before the problem escalates.