Feeling constantly uncomfortable, nervous…. in a word, not very happy in your shoes!
Don’t you sometimes wonder why these extra pounds can disturb us so much?
Don’t you dream of a way to lose weight and still have fun?
Well, good news: there is a way out… adjust and modify your eating habits, and your metabolism will have to follow the conditions imposed! And if your metabolism is good, you will lose some weight.
Eat Well: Feel Great!
Losing weight is never a simple task. On the contrary, it’s instead a lifetime challenge.
Nowadays, hundreds of weight loss tips are available for you, which means that if you have the strength to change your way of life, you will undoubtedly find the means to do so. So, get the motivation you need to lose those extra pounds and have the body you’ve always wanted.
When we decide to start a diet, we need to understand that many factors can lead to weight gain, and just adopting a strict diet won’t solve years of unhealthy eating.
This is why we will talk about the factors that can lead to weight gain and what medical steps we should follow before starting any dieting plan.
Why Do We Gain Weight?
Even if an unhealthy diet is a leading cause, it is possible that behind obesity be some medical causes. The diagnosis and the correct treatment of these imbalances and associating a proper diet and physical activity are often the only solutions for a healthy and fit body.
Factors That Can Lead To Weight Gain:
Stress triggers a series of reactions in our body that increase cortisol(the stress hormone), leading to weight gain.
When we only eat one or two meals a day and adopt a diet low in calories, our body reacts as if it was in a crisis, so it slows down our metabolism. In this way, everything we eat turns into fat.
A Sedentary Life:
If we decide only to keep a diet without trying to be active, the process will take longer, and after we lose the extra weight, our body won’t look fit.
Disorders of Sex Hormones
Not getting enough sleep(at least 8 hours per night)
Medical Steps That You Should Follow Before Starting a Diet
Firstly, before making significant changes to your diet, you have to know if you are healthy and if your body can make these changes, and which are the real cause of your extra weight.
It Would Help if You Started with Some Essential Medical Investigations
Investigations that measure your blood sugar level (if you have diabetes, you need a particular type of diet) and if you have enough calcium and other nutrients such as magnesium and iron in your body.
Total Abdominal Ultrasound
Abdominal ultrasound provides information about the organs in the abdomen. These can reveal kidney or liver diseases, gallstones, genital diseases, or maybe pregnancy.
For example, someone who has gall stones should follow a certain type of diet that should not favor the increase of gallstones, which can suffer complications and lead to pancreatitis.
Heart rate measurement is indicated, ventricular pressure, and also an ECG (electrocardiogram). These investigations provide precious information about the condition of the heart and the circulatory system.
For example, someone with fluctuating blood pressure should avoid specific diets and also choose what the doctor recommends for his condition.
Analysis and Investigation of Endocrine Disorders
Thyroid tests are necessary, even more as our country’s thyroid gland affections are very common. If after these investigations the conclusion is that you have excellent health, then you can choose a diet perfect for you, but try to avoid fast-slimming diets. The advice of the nutritionist will always be helpful.
Weight Loss Tips
Now, I know that in this day and age, time is very precious, so that I will write down the essential weight loss tips:
Prepare Your Meals.
This is probably the best weight loss tip I can give you because watching your calorie intake is of up-most importance when trying to lose weight.
So, this means that you must eat at home as much as possible because it is the only way you will be able to keep track of the ingredients your meals are made of, not to mention that by not going to some fancy fast-food chain, you will acquire a much healthier eating habit.
Know Your Serving Sizes.
You then have to calculate the number of calories of a certain serving size. If you feel full but still have food on your plate, don’t go overboard; leave it there, you will eat it next time you are hungry.
Know Your Food.
There are good and bad foods, just like there are good and bad calories. What you have to do is learn to tell them apart.
Fiber is Good for You.
It will help you develop a high metabolic rate and healthy digestion. Fruits and vegetables are excellent sources of fiber, so include them in your diet as much as possible.
Variety is Also Good For You.
If you think that dieting is all about fibers, you are wrong. Your meals need to be well-balanced; this means including stuff like healthy fats and proteins.
Eat Whole-grain Bread.
The first thing you need to give up on is bread, or you can work your way around this rule by having ones made of whole grain. The good thing about whole grain bread is that it has complex carbohydrates, which means that you will be able to go on without eating for more extended periods.
No Fatty Dressing.
The bad thing about veggies is that if you are eating out, they always come with some fatty dressing or croutons. That’s why it is a good idea to prepare your meals because you will top the veggies with olive oil, vinaigrette, or lemon juice.
Don’t Starve Yourself.
Losing weight is all about keeping your metabolism at a high rate, but you will cause it to shut down if you stop eating. Another problem will be that you will be so hungry that you will definitively pig out at your next meal. In other words, you will not lose any weight.
Eat Smaller Meals.
The fact is that if you eat more often, you will feel less hungry throughout the day, so have 5 small meals instead of 3 larger ones.
No Junk Foods.
Junk foods are a weight loss plan’s worst nightmare because they contain high sodium levels the bad cholesterol. Sodium increases your body’s capacity to keep water, and it can also block blood vessels, which can cause severe health problems.
Take Your Time.
Since your body needs 20 minutes to tell your brain that it’s full, you may want to eat slowly. You might also be surprised to find out that you don’t need to eat all the food from your plate to be full.
Treat Yourself Occasionally.
We all have foods that we love to eat, so instead of pitying yourself for being deprived, you can treat yourself now and then because it will make you feel better, and it will also give you the willpower you need to keep going.
Some More Important Weight Loss Tips
You can never have too many ways of losing those extra pounds, so here are some more weight loss tips:
Have a Snack.
Not so long ago, eating between meals was on top of the weight loss diet don’ts, but not anymore. Thanks to recent studies done by nutritionists, it has been proven that it’s better to eat a healthy snack when you are hungry. So, surround yourself with filling, protein-packed snacks because you never know when you might need them.
According to recent studies, eating while performing some distracting activity, such as watching TV, can make you increase your calorie intake by up to 40 percent. So, if you want to lose those extra pounds, you might want to think about putting your meal on a plate and having it sitting down at a table, even if it means eating by yourself.
Weigh Yourself Weekly.
It is a good way of keeping track of your progress, and it also means that you can also change your diet if things are not going according to plan.
By exercising at least three times a week, not only will you lose weight faster, but you will also acquire muscle mass, which will help you keep that extra weight off in the future.
If you want to lose belly fat, don’t think that you can spot-reduce with millions of crunches each day, there’s no such thing, your best solution is to do a cardio activity and burn those calories, and running is a sure-fire way to do so.
Distract Your Appetite.
Studies have shown that a craving only lasts for about 5 minutes, so if you want to stop yourself from eating junk food, pick up that phone, call a friend and ask about his day, or do anything else that will keep your mind off food.
Breakfast of Champions.
According to recent studies, if you eat a big, balanced breakfast made out of proteins, carbs, and a small amount of fat, you will maintain your blood sugar levels at a steady level, which in return will stop you from pigging out at your next meal. Here’s a good idea for a power breakfast: try turkey bacon with egg whites and whole-wheat toast.
Cut Back on Drinks.
Think of it this way: a margarita contains several hundred calories, so why not avoid it if you can? But, if you can’t resist the temptation, have a light beer, a glass of wine, or vodka instead because they only pack a punch of a hundred calories. Fruit is good for you…
Fruit is Good for You.
It is also very filling, which means that it will fill both your stomach and your plate, not leaving room for high-calorie foods. You can eat as much fruit as you like, because they represent the good kind of carbohydrates, rich in healthy fiber, not to mention that they are low on fat and mostly water.
Sleep it Off.
Research has shown that if you go to bed 30 minutes before and 30 minutes after you usually do, you will be well-rested; therefore, you will be less likely to eat foods you are not supposed to due to stress or tiredness.
Visualize Your Goal.
Every time you feel like you don’t have the strength to go on anymore, take a moment to visualize yourself thin and fit. It might just give you the push you need to keep going.
As you can see, changing your eating habits is not difficult at all. On the contrary, you can have a lot of fun by planning a schedule, organizing a meal plan, and playing with recipes and ideas.
Food intake is the first step towards a healthier, longer life spent in the company of your dear ones…how about feeling fabulous at all times?