It is essentially important to know that overweight and worse of all obesity puts you in danger and can likely increase your risk of some health problems such as hypertension, type 2 diabetes as well as some heart diseases.
Therefore, losing weight is the way to go and you have to do it the right way since there are a lot of myths surrounding weight loss. To lose weight the right way, these simple tips will guide you:
- Cutting down on carbs
There’s a lot to gain apart from losing weight when you cut down your carbohydrates intake. These benefits include reduced appetites naturally, lowering your blood pressure, reducing your blood sugar and insulin levels while reducing your chances of getting heart attacks.
When you cut down on carbs, your hunger levels gradually go down, and you end up eating fewer calories.
Now, here’s the good link between losing weight and reducing appetites. Lowering carbs helps to reduce your appetite, thereby making you eat lesser quantities and this in the long run will help you maintain your weight after losing it.
- Drinking Enough water
Staying hydrated requires drinking water regularly throughout the day. Water has the best health benefits compared to any other fluid because boosts your performances during exercising.
Losing weight requires drinking enough water as it helps increase metabolism.
Note that water keeps you hydrated and not soda and other sugary beverages. These beverages only contain more calories which you don’t need.
Drinking water before any meal can also help reduce the amount of food you actually eat hence creating that sense of fullness.
- Keeping Food Journals
A food journal can help you in your journey of weight loss as well as keeping it off. It encourages you to consume very few calories thus guiding you to lose weight the right way.
The journal contributes significantly to keep count of how much calories you are taking daily. It also ensures that you are eating healthy meals to support your weight loss goals. Healthy meals that contain the right portions of proteins, carbs, vegetables and fats.
That’s why several researchers have come out to say that people who keep food journals are more successful at losing weight than those who don’t.
- Staying Active and Regular Exercising
Today, many people do not have the time to exercise regularly and this is because of the sedentary lifestyle they have. Sedentary lifestyles include sitting mostly in the office, sitting and lying mostly in the living room couch and lying in bed most of the time at home.
It is important to include both fat-burning cardio exercises, and resistance training exercises in a daily exercise program. At least 30 minutes of exercising daily is enough to shed off some pounds of weight.
Make it a point to walk actively in your home and workplaces all the time. And Aerobics is a good way to lose those belly fats you have.
- Eating More Protein
High Protein diets keep you satiated, thus reducing your cravings throughout the day. That is why it is recommended that you include protein in your every meal.
Protein in your meals will make you feel full quickly, it will help you eat less and not feel hungry too much. And it’s necessary to take protein snacks too.
According to scientists at Aberdeen's Rowett Research Institute, a diet high in protein and low in carbohydrate is the most effective diet for promoting weight loss and reducing hunger, at least in the short term.
Proteins to include in your meals are beans, eggs, legumes, soy, lean (meat, pork, lamb, chicken), shrimps, salmon. Nuts are a good source of protein snacks with some low fat yogurt.
- Never Skip Breakfast
To be successful in losing weight, it is important to always have your breakfast and a healthy one for that matter.
For instance, a bowl of whole grain cereals with a low fat milk and an added fruit is healthy and a delicious meal in the morning;trust me it is way better than skipping breakfast and having a meal full of carbs and fats for lunch.
According to experts, people who eat breakfast are less likely to overeat the rest of the day.
- Getting a good sleep
It’s important to have a good sleep at night as it’s a way of avoiding eating or snacking at night.
As much as you are eating healthy and exercising or keeping activeness you need to have good sleeps as it is also healthy. And experts have linked poor sleep patterns to weight gain.
- Eating Enough Vegetables and Fruits
All your meals should include enough vegetables and fruits as they are low in fats and contains less calories. Vegetables are a good source of fiber, essential vitamins and minerals, they contain some amount of water too.
Vegetables and fruits are healthy for you and helps your system whether you want to lose weight or not. That is why the USDA dietary guidelines for Americans recommends consuming five to nine serving of fruits and vegetables on a daily basis.
- Taking healthy Snacks
Snacking is good as you try to lose weight because its helps you not get too hungry. And nuts are very nutritional snacks that gets you satiated.
- Avoiding Added Sugar
Reduce and gradually avoid sugar completely. These added sugars make you gain weight unnecessarily leaving you vulnerable to some diseases.
Researchers have associated type 2 diabetics, heart diseases and obesity to high consumption of added sugar.
To achieve your weight loss goal, it is very important to adopt a lifestyle that will aid you.
Cutting down on carbohydrates and eating more protein is key to shedding off weight and always count calories. So that you can lose weight fast since you are going to have a reduce appetite and improving your metabolism.