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3 Simple Lifestyle Changes to Help You Lose Weight
Going on a super strict diet or spending every waking moment in the gym are the only ways to lose weight. However, what’s the point of going through so much hard work if at the end of the fight you will end up gaining all the kilos you lost or even worse gaining more kilos than you lost. Sounds like a nightmare, doesn’t it? Hard work that pays off for a short period of time and then the results are reversed in no time.
To ensure that you bear the fruits of your hard work, you don’t always have to take the hard way, you can adopt the easy solutions and still be in shape. It is actually possible that you can lose weight with small lifestyle changes. It’s time we broke the myth.
It is evident that those fad diets out there work to lose pounds fast, however, these diets and exercises leave you feeling hungry and depleted.
To keep the pounds off for once, it’s best that you do it slowly rather than quickly. (Slow and slow wins the race, remember?)
Experts have also claimed that you can lose kilos without going on a “diet”. The key is simple tweaks to your lifestyle.
Simple changes in lifestyle to lose weight are the easiest changes that can be made once in their life to lose weight.
So here is the plan, the outlines of which will significantly reduce your appetite, lose weight (without hunger), and improve your metabolic health.
1. Cut back on sugars and starches – This is the most important step – cut down on sugar and starch (carbohydrates). Once done, this reduces hunger levels and thus you eat fewer calories. So, instead of burning carbohydrates for energy, your body begins to feed on stored fat. It also lowers insulin levels, causing your kidneys to flush excess sodium and water from your body. This further reduces bloated and unnecessary water weight.
2. Eat Protein, Fat and Vegetables – Each meal you take in should form a protein source, a fat source and vegetables (low in carbohydrates). The best sources of protein are meat, fish and seafood, and eggs. High protein diets have been proven to reduce food cravings and obsessive thoughts, thus cutting the desire for late night snacking in half. Don’t give a second thought to loading your plate with low-carb vegetables. A diet based on meat and vegetables contains all the fibers, minerals and vitamins that keep you healthy. Your fat source can be from olive oil, coconut oil, avocado oil and butter. However, if you try low-carb and low-fat, the diet would result in failure.
3. Lift weights 3 times a week – You don’t have to exercise to lose weight, however it is recommended. The best option is to go to the gym 3 times a week or a maximum of 4. All you need to do is a warm-up and lift some weights. When you lift weights, you will burn calories and also prevent your metabolism from going down, which is a common side effect of weight loss. If lifting weights is off the charts, you can always do some cardio such as walking, jogging, running, cycling, or swimming will also suffice.
In addition to the changes in your diet, there are a few tips for lifestyle changes to lose weight. These tips are more likely to be a catalyst in your weight loss.
1. Drink water half an hour before eating.
2. Drink coffee or tea.
3. Eat your food slowly.
4. Weigh yourself every day.
5. Get a good night’s sleep. Every night (Very important)
6. Add more steps to your routine. (Walk 10,000 steps per day)
7. Eat breakfast every day.
8. Close the kitchen at night. (You don’t want to indulge yourself in mindless snacking or late night meals)
9. Guzzle water 24/7.
10. Avoid doing anything else while you eat.
When you reduce your carbohydrates and insulin levels, you change the hormonal environment and make your brain and body adapt to the new changes. This leads to reduced appetite and hunger and thus it eliminates the reason most people fail with conventional weight loss methods. These methods have proven to help you lose 2-3 times the weight of a typical low-fat, calorie-restricted diet.
Green tea is also recommended to add to your list of lifestyle changes to lose weight. Green tea has proven to be associated with various health benefits, including weight loss, due to its rich nutritional and antioxidant makeup. It is beneficial for weight loss by helping the body’s metabolism to be more efficient. To supplement weight loss, 2-3 cups a day of green tea will be enough. Try these methods and you will definitely achieve your body goals.
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