Experts have shared the right tips to help you lose weight in a month. Many people think they need to get rid of extra pounds.
But at the same time, most of them are afraid to start losing weight.
How to lose weight if it's scary and start?
- Prepare lunch at home, because a quick lunch in a cafe is an unnecessary calorie. Preparation of dinner does not take long. In addition, you can cook something that is not only delicious, but also healthy.
- Lack of a clear training plan makes weight loss difficult. You need to create a flexible training schedule, set aside suitable time for sports, and at the same time take care of your biorhythms, fatigue after work and household chores.
- More goals, more results. Small goals are an excuse not to give up on what you started. When a person does not have a specific goal, he loses his aspiration. Therefore, first decide on a global goal, and then mark a lot of small ones.
Do you have problems with weight loss? 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, a few hours of exercise every day and constant hunger? This is unnecessary suffering and probably a waste of your time and precious energy.
In the end, people often give up, so focusing too much on calorie counting can be one of the causes of the current obesity epidemic. Fortunately, there is a better way.
What is the essence of things? Your weight is hormonally regulated. If you lower the level of your fat storage hormone, insulin, you will probably find it easier to lose weight.
Choose a low-carb diet
- If you want to lose weight, think about starting by eliminating sugar and starch (such as bread, pasta and potatoes).
- This is an old idea: for 150 years or more, there are a huge number of diets for weight loss based on the intake of less carbohydrates.
- What is new is that dozens of modern scientific studies have proven that, on average, a small amount of 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 tip is that it ignores the elephant in the room: hunger.
Most people do not like to "just eat less", because it can lead to hunger. Sooner or later, a normal person will probably refuse to eat, and hence the prevalence of "yo-yo child".
- The main advantage 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 on low carbs.
Sugar and starch can increase your hunger, while avoiding them can reduce your appetite to a more adequate level. If your body wants to have the right amount of calories, you don’t have to worry about counting them. So calories are counted, but you don’t have to count them.
Recently, extensive and rigorous research has confirmed the metabolism-saving effect of different weight loss groups burning an average of 200 to almost 500 extra calories per day on a low-carb diet compared to high or moderate carbs. diet.
Conclusion: A low-carb diet can reduce your hunger. It can also increase the rate of fat burning.
Eat when you are hungry
Don't be hungry. This is the most common mistake when starting a low carb diet. Carbohydrates and fats are the two primary sources of energy for the body, and it needs at least one of them.
Low carbs and fats = fasting
Avoiding carbohydrates and fats can lead to hunger, cravings and fatigue. Sooner or later, many people break down and give up. You can eat more natural fats until you are satisfied. For example:
- Butter
- Full-fat cream
- Olive oil
- Meat (including fat)
- Oily fish
- Bacon
- Eggs
- Coconut oil, etc.
Always eat enough to feel satisfied, especially at the beginning of the weight loss process. Your body will burn the fat you eat as fuel because it will reduce your fat levels, which store the hormone insulin.
Are you still afraid of saturated fats? You may want to reconsider this. The fear of saturated fats is based on theories that recent research has shown to be wrong and inaccurate.
Butter is a great food. However, feel free to eat mostly unsaturated fats (e. g. 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
On a low carb diet, you should strive to eat when you are hungry. And if you’re not hungry, don’t eat.
Limit unnecessary snacks. Unnecessary snacks can be a problem. Some things are easy to eat just because they are delicious and easily available. The three common pitfalls are:
- Dairy products such as cream and cheese. They work well in cooking because they are satisfying. The problem is that you can eat a lot of cheese in front of the TV in the evening. . . without being hungry. Be careful with this. Or lots of cream with dessert when you're really full and just keep eating because it's delicious. Or another common culprit: large amounts of cream in coffee.
- Nuts. They are easy to eat until the nuts are gone, no matter how full you are. Tip: According to science, salty nuts are harder to stop eating than unsalted ones. Salty nuts entice you to overeat. Another tip: avoid carrying all the packaging on the couch. Choose a small bowl instead.
- Baked products with low carbohydrate content. Even if you only use almond flour and sweeteners, pastries and cookies usually provide extra nutrition when you are 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 every meal.
On a strict diet, hunger and the need for food are significantly reduced, especially if you are overweight. Your body can happily burn your fat stores, reducing the need for food.
- If this happens, be happy!
- 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, and at the same time speed up the weight loss process.
Some people fear that they will lose control if they do not eat every three hours, which will cause them to eat thousands of calories and completely disrupt their diet.
This constant snack may be necessary on a diet rich in sugar or processed carbohydrates to control hunger, but it is usually not necessary on a keto diet. Hunger will only slowly return, and you should have enough time to cook and eat.
Conclusion: To lose weight in a sustainable way, eat when you are hungry - but only when you are hungry. Forget the clock and listen to your body.
How to maintain weight in the long run
- Losing and maintaining a lot of weight in the long run will most likely not happen unless you permanently change your habits.
- If you lose weight and then go back to the old life, do not be surprised that you are too heavy.
- Maintaining weight loss usually requires long-term changes.
Forget quick solutions. If you lose some weight every month, you may eventually be able to lose all the extra pounds. This is inevitable progress. This is what you want.
Long-term change is most difficult at first, especially during the first two weeks. It's like quitting smoking. As you develop new habits, it will get easier and easier every week. In the end, it can come naturally.