To lose weight, whether it’s getting back in shape or achieving better muscle definition , it is necessary to reduce the number of calories we consume and expend more of them through sport and physical activity. This is how we force our bodies to draw energy from stored fat . Easier said than done, dieting is a time when doubts, hunger and food cravings can throw everything off balance. For that reason, here are some tips to help you stay on track and reach your weight loss goal.
Weigh yourself regularly while dieting
Weighing in regularly is an important part of any weight loss program because it helps us stay accountable and stay on track. Step on your scale once a day or every other day , keeping in mind that small changes in weight may occur due to fluid retention or dehydration.
Strength training to speed up weight loss
While we would all love to snap our fingers and instantly lose fat, it takes time and effort to see results. At a minimum, adults should get 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic activity per week, coupled with two or more days of strength training (weight training) that recruits all muscle groups. Without muscle, it is impossible to maintain metabolism. Exercise is crucial for short-term weight loss as well as maintaining a leaner, more athletic figure over the long term.
Be well surrounded during your diet
Emotional support from family and friends can encourage you to achieve your weight loss goal more confidently to be sabotaged by those around you if you want to be successful in the long term . Do not hesitate to convert your loved ones to your new good eating habits!
Fight your food cravings
It is essential to give up your bad eating habits. To do this It is important to remove foods such as cookies, sodas, candy, and chips from your home and office. Indeed, it is much easier not to be tempted when all these foods are not in front of our eyes. So make it easier for yourself and avoid torturing yourself by keeping forbidden foods close at hand. Instead, opt for healthy foods such as fruits, vegetables, proteins and nuts. When a sugar craving is torturing you, try to counteract it by drinking water, tea or coffee, with lactose-free milk and artificial sugar such as stevia.
Never forget breakfast
Although it may seem counterintuitive to rapid weight loss, eating at least three meals a day is of utmost importance when trying to shed unwanted pounds. Skipping breakfast, for example, can lead to excessive hunger at the end of the day. People who start the day with a breakfast rich in protein, low glycemic index carbohydrates and good fats are less likely to suffer from food cravings. Consider starting the day with organic fried eggs and oatmeal to feel full longer.
Urges lead to overeating (the consumption of large amounts of food in a short time) and obviously prevent the burning of fat. The disorder can be triggered by emotional issues or stress from dieting . Try to fight the temptation by telling yourself that these few minutes of pleasure will destroy all your efforts. Try going for a walk, hitting the gym, or calling a close friend to distract you from that passing craving.
Try finding a friend to team up with on your weight loss quest. You can motivate each other by sharing recipes, weight loss tips, and working out together.
Fad diets are appealing, especially when looking for quick and easy ways to lose weight. Any diet that promises immediate results with little or no effort shouldn’t even grab your attention . Also, any eating plan that ties to a particular type of food, restricts certain foods, or ignores calories cannot be considered a healthy diet.
Regulate your diet
Setting rules is one of the healthiest ways to promote weight loss . For example, avoid hanging around the fridge and mindlessly eating while watching your favorite TV shows. Also, never eat in your car. This will make it easier for you to keep a diet consistent with your goals, and you will keep your vehicle cleaner!
To burn fat, it is important to watch what you eat, but also what you drink. Alcohol, soda, and even lemonade and fruit juice are full of empty calories that can interfere with a healthy diet. Instead of these sugary drinks, go for water (plain, flavored or sparkling), zero-calorie sodas, tea or coffee.