Experts shared real tips to help you lose weight in a month. Many people think they need to get rid of those extra pounds.
But at the same time, most of them are afraid to even start losing weight.
How to lose weight if it is scary to start?
- Prepare lunch at home, as a quick lunch in a cafe is unnecessary calories. Preparing dinner does not take much time. 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 some time for sports, and at the same time consider your biorhythms, fatigue after work, and 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 definite purpose, he loses his aspiration. Therefore, first, set a global goal and then score very small.
Problems with weight loss? Or would you like to lose weight faster? The sad truth is that conventional ideas - eat less, run more - rarely work in the long run. Calorie counting, exercising for a few hours every day and constant hunger? This is unnecessary suffering and perhaps a waste of your precious time and energy.
In the end, people often give up, so over-focusing on calorie counting can be one of the causes of the current obesity epidemic. Fortunately, there is a better way.
What is the crux of the matter? Your weight is hormonally regulated. If you lower your levels of fat storage hormone, insulin, you will probably find it easier to lose weight.
Choose a low carb diet
- If you are looking to lose weight, consider starting by giving up sugar and starch (like bread, pasta and potatoes).
- This is an old idea: for 150 years or more, there have been a large number of weight loss diets based on eating fewer carbohydrates.
- The news is that dozens of modern scientific studies have proven that yes, on average, low carbohydrates can be the most effective way to lose weight.
Of course, you can still lose weight on any diet - just eat fewer calories than you burn, right? The problem with this simple tip is that it ignores the elephant in the room: the urine.
Most people do not like to "eat less" as this can lead to their hunger. Sooner or later, a normal person is likely to refuse and eat, hence the predominance 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 with low carbohydrates.
Sugar and starch can increase your hunger, while avoiding them can reduce your appetite to more appropriate levels. If your body wants to have the right amount of calories, you do not need to worry about counting them. Thus, calories are counted, but you do not need to count them.
Recently, large-scale and rigorous research has confirmed the metabolic saving effect of different weight loss groups burning an average of 200 to almost 500 extra calories per day on a low-carbohydrate maintenance diet compared to one carbohydratehigh or moderate. diet.
Conclusion: A low carb diet can reduce your hunger. And it can also increase the rate of fat burning.
Eat when you are hungry
Do not be hungry. This is the most common mistake when starting a low carb diet. Carbohydrates and fats are two of the body's primary sources of energy, and it needs at least one of them.
Low Carbohydrates 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 feel satisfied. For example:
- Butter
- Full fat cream
- Olive oil
- Meat (including fat)
- Fatty fish
- ham
- egg
- Coconut oil etc.
Always eat enough to feel satisfied, especially at the beginning of the weight loss process. The fat you eat will be burned for fuel by your body as the level of fat, which stores the insulin hormone, will be reduced.
Are you still afraid of saturated fats? You may want to review this. Fear of saturated fats is based on theories that recent research has shown to be flawed and inaccurate.
Butter is an excellent food. However, do not hesitate to eat mostly unsaturated fats (eg olive oil, avocado, oily fish). This can be called the low carb Mediterranean diet and it works just as well.
Eat only when you are hungry
On a low carb diet, you should aim to eat when you are hungry. And if you are not hungry, do not eat.
Limit unnecessary foods. Unnecessary food can be a problem. Some things are easy to eat just because they are delicious and easily available. Three common pitfalls are:
- Dairy products like 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 that. Or too much dessert cream when you are actually full and just keep eating because it's delicious. Or another common culprit: the high amount of heavy cream in the coffee.
- Arra. They are very easy to eat until the nuts disappear, no matter how full you are. Tip: According to science, salted nuts are harder to eat than unsalted nuts. Salted walnuts tempt you to eat more. Another tip: avoid bringing all the packaging on the sofa. Choose a small bowl instead.
- Baked products with few carbohydrates. Even if you are only using almond flour and sweeteners, baked goods and biscuits usually offer extra food when you are not hungry. . . and yes, it will slow down your weight loss.
Feel free to skip meals
Should you eat breakfast? Research has confirmed that the answer is no. Do not eat unless you are hungry. And this applies to every meal.
On a strict diet, hunger and the need for food tend to be significantly reduced, especially if you are overweight. Your body can happily burn your fat reserves, reducing the need for food.
- If this happens, be happy!
- Do not fight it by eating food you do not want.
- Instead, wait for the hunger to return before eating again.
- This will save you time and money by speeding 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 persistent snack may be necessary on a diet rich in sugar or processed carbohydrates to control cravings for hunger, but is usually not necessary in a keto diet. Hunger will return slowly and you should have enough time to cook and eat.
Corollary: To lose weight consistently, eat when you're hungry - but only when you're hungry. Forget the clock and listen to your body.
How to maintain weight for a long time
- Losing and maintaining a lot of weight in the long run will most likely not happen if you do not change your habits permanently.
- If you lose weight and then go back to your old life, do not be surprised when you find yourself overweight.
- Maintaining weight loss usually requires long-term changes.
Forget quick fixes. If you lose weight every month, you may be able to get rid of 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's like quitting smoking. Once you have developed new habits, it will become easier and easier for you each week. In the end, it can come naturally.