The experts shared real tips to help you lose weight in a month. Many people think that he needs to shed those extra pounds.
But at the same time, most of them are afraid to even start losing weight.
How to lose weight if it's scary to even start?
- Pack lunch at home, as a quick lunch at a cafe has unnecessary calories. It doesn't take long to make dinner. Also, you can cook something that is not only tasty, but also healthy.
- Lack of a clear training plan makes weight loss difficult. You need to create a flexible training schedule, set aside a convenient time for sports, 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 what you started. When a person does not have a specific goal, he loses his aspiration. So first, decide on a global goal, and then check off a lot of small ones.
Do you have weight loss problems? 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 every day, and constant hunger? This is unnecessary suffering and probably a waste of precious time and energy.
In the end, people often give up, so focusing too much on calorie counts may be one of the causes of the current obesity epidemic. Fortunately, there is a better way.
What is the essence of the matter? Your weight is hormonally regulated. Lowering your levels of insulin, the fat storage hormone, will likely make it easier for you to lose weight.
Choose a low carb diet
- If you're looking to lose weight, consider starting by cutting out sugar and starch (like bread, pasta, and potatoes).
- This is an old idea: for 150 years or more, there have been a plethora of weight loss diets based on eating fewer carbohydrates.
- What's new is that dozens of modern scientific studies have shown that yes, on average, low carbohydrates can 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 "just eat less" as this 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 eat fewer calories from low carbohydrates.
Sugar and starches can increase your hunger, while avoiding them can reduce your appetite to more suitable levels. If your body wants to have the correct amount of calories, you don't need to worry about counting them. Therefore, calories are counted, but they do not need to be counted.
Recently, rigorous and large-scale research has confirmed the metabolic sparing effect of various weight loss groups that burn an average of 200 to almost 500 additional calories per day on a low-carb maintenance diet compared to a high-carb diet or moderate in carbohydrates. diet.
Bottom line: a low-carb diet can reduce hunger. And it can also increase the rate of fat burning.
Eat when hungry
Do not be hungry. This is the most common mistake when starting a low carb diet. Carbohydrates and fat are two of the body's main sources of energy, and you need at least one of them.
Low in carbohydrates and fat = fasting
Avoiding carbohydrates and fat can lead to hunger, cravings, and fatigue. Sooner or later, many people break down and give up. You can eat more natural fat until you feel satisfied. For example:
- Butter
- Whole cream
- Olive oil
- Meat (including fat)
- Fatty fish
- Bacon
- Eggs
- Coconut oil, etc.
Always eat enough to feel satisfied, especially early in the weight loss process. Your body will burn the fat you eat for fuel as your level of fat, which stores the hormone insulin, is reduced.
Are you still afraid of saturated fat? You may want to reconsider this. The fear of saturated fat is based on theories that recent research has shown to be flawed and incorrect.
Butter is a great food. However, feel free to eat mostly unsaturated fats (eg olive oil, avocado, oily fish). This could be called a low carb Mediterranean diet and it works just as well.
Eat only when you are hungry
With a low carb diet, you should aim to eat when you are hungry. And if you are not hungry, do not eat.
Limit unnecessary snacking. Unnecessary snacks can be a problem. Some things are easy to eat simply because they are tasty and easy to get. Three common mistakes are:
- Dairy products like cream and cheese. They work well in the kitchen because they are satisfying. The problem is that you can eat a lot of cheese in front of the TV at night. . . without going hungry. Be careful with this. Or a lot of cream with dessert when you are already full and you continue eating because it is delicious. Or another common culprit: large amounts of heavy cream in coffee.
- Walnuts. They are very easy to eat until the nuts are gone, no matter how full you are. Tip: According to science, salted walnuts are harder to stop eating than unsalted walnuts. Salted nuts tempt you to overeat more. Another tip: avoid taking all the packaging to 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.
Feel free to skip meals
Do you have to have breakfast? Research has confirmed that the answer is no. Do not eat if you are not hungry. And this applies to any food.
With a strict diet, hunger and the need for food tend to be significantly reduced, especially if you are overweight. Your body can happily burn off its fat stores, reducing the need for food.
- If this happens, rejoice!
- Don't fight it by eating foods you don't want.
- Instead, wait for hunger to return before eating again.
- This will save you time and money while accelerating your weight loss process.
Some people fear losing control if they don't eat every three hours, causing them to eat thousands of calories and completely disrupt their diet.
This constant snacking may be necessary on a diet high in sugar or processed carbohydrates to control cravings, but is generally not necessary on a ketogenic diet. Hunger will only return slowly and you should have enough time to cook and eat.
Bottom line: To lose weight sustainably, eat when you're hungry, but only when you're hungry. Forget the clock and listen to your body.
How to maintain weight long term
- Long-term weight loss and maintenance will most likely not happen unless you permanently change your habits.
- If you lose weight and then go back to your old life, don't be surprised to be overweight.
- Maintaining weight loss generally requires long-term changes.
Forget about quick fixes. If you lose some weight each month, you will eventually be able to shed all the excess weight. This is inevitable progress. This is what you want.
Long-term change is more difficult at first, especially during the first two weeks. It is like quitting smoking. Once you develop new habits, it will get easier for you each week. In the end, it can come naturally.