Weight loss tips
- Dietitian.Lauren Hmede
- Jan 23, 2019
- 3 min read
Introduction:
These tips are only small changes that you can add to your daily routine yet they have shown a great result in weight loss.
Eat these three things at every meal
Try to include the three macronutrients at one meal: protein, carbs and fat. Protein helps in building muscles, carbs give you energy and fat keep you full for longer period. A ratio for beginners could be 40, 30, and 30 for carbs, protein and fat.
Eat foods with 1 ingredient
Choose food that are made with one ingredient or combination of one ingredient, you should avoid processed food, rich in sugar, fat and salt. Instead go whole and choose whole grains such as oats; fruits like berries; veggies like zucchini and leafy greens; healthy fats like avocados, nuts, and seeds; and lean proteins like beans and eggs.
Allow for treats
Being on diet does not mean that you will go straight always; instead you can follow 90/10 rule when 90% of time you go healthy and 10% for unhealthy food.
Don't diet!
Don’t go for diet as caloric restriction is not sustainable and you will not be able to maintain it for long time; instead you should try healthy lifestyle that offers you enough calories, nutrients, and energy to live a healthy, happy life, whether that's by eating a plant-based diet,going Mediterranean, or following another nutritious eating plan.
Veggies are key
Vegetables take volume and they are filling, so once you feel hungry start with veggies first. You should include vegetables at each meal as they are low in calories yet satisfying.
In addition they are good source of fiber so they are filling.
Eat these carbs to target belly fat
Increase your intake of soluble fiber to burn belly fat, so you can oat bran, barley, lentils, beans, and some fruits and veggies like cauliflower, apples, and citrus fruits.
Try intermittent fasting
If weight loss diet and exercise don’t work try intermittent fasting when you eat sometimes and you fast sometimes, it allows you to eat larger meal. Different types of IF exist but the most common is 16:8 IF. Where you fast for 16 hours and you eat for 8 hours.
IF keeps insulin level under control, helps you lose weight and burn belly fat.
Abs really are made in the kitchen
People tend to think that the first step in trying to lose weight is to start exercising more. Fitness guru Bob Harper says that people think they can solely hit the gym and get the body they want, but "you have got to focus on what you are eating every single day and at every single meal" he said. "You're going to get the body you want by working out in the kitchen."
Bob also said that some people see exercise, especially cardio, as a means of burning off the food they ate or as an excuse to indulge later. While eating the foods you love in moderation is important, putting such an emphasis on cardio could backfire because "that high-intensity cardio will actually make you hungrier." So if weight loss is your goal, focus more on diet and less on exercise.
Focus on these types of workouts
That doesn't mean you shouldn't exercise, because it can absolutely speed up your results and make you stronger and more confident. Many people turn to steady-state cardio like running for a straight 30 minutes. Although it will burn calories, it's not the most effective workout for losing weight.
ACE-certified fitness instructor John Kersbergen said, "The most efficient way to get results is to do some form of high intensity interval training (HIIT) for a total-body workout and to focus on strength training certain body parts (upper body, lower body, core) on different days of the week."
For strength training, bodyweight exercises could be enough — like squats, for example — but adding weights will get results faster. Also, focus on "total-body compound movements that recruit more muscles and burn more calories," such as dumbbell thrusters. You only need to do 45-minute workouts three to four times a week to get results, so try this 45-minutes HIIT workout.
Drink enough water
Water is really important to keep you hydrated and to fill your stomach. Before starting your meal try to drink 1-2 glasses of water. If plain water bores you, add lemon or grapefruit slices.
Get enough sleep and take time to chill
Studies have been show that sleep deprivation is linked to higher levels of stress, both of which are closely associated with weight gain. Cortisol is an appetite stimulant and when you're stressed, you want to eat. And you can have a harder time saying no to carb-heavy, fatty junk foods. So take time each day to relax, whether it's with yoga, meditation, reading on the couch, or listening to calming music.
Sources:
https://www.kirtland.af.mil/News/Commentaries/Display/Article/1489113/weight-loss-its-more-than-calories-in-vs-calories-out/
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