Not all what works for others can work for you, since our bodies respond differently to different foods depending on genetics and other health factors. So finding what works for you requires time, patience, commitment, and some experimentation with different foods and diets.
A diet after all is something people go on to go off. Most people think of a diet as a means to an end, and few who go on a food-restricted diet to lose weight expect to have to eat that way indefinitely. And therein lies the rub, with the current unchecked epidemic of obesity as the sorry result. Here are 4 popular weight loss strategies:
When you cut calories ,you drop weight for the first few weeks, and then something changes. You eat the same amount of calories but you lose less or no weight at all. That’s because when you lose weight, you lose water and lean tissue as well as fat, your metabolism slows. So in order to continue losing weight you need to continue cutting calories.
When you eat a meal, carbohydrates from the food enter your bloodstream as glucose. In order to keep your blood sugar levels in check, your body always burns off this glucose before it burns off fat from a meal. If you eat a carbohydrate-rich meal (lots of pasta, rice, bread, or French fries, for example) your body releases insulin which prevents your fat cells from releasing fat for the body to burn as fuel and creates more fat cells for storing everything that your body can’t burn off. The result is that you gain weight.
Most low-carb diets Advocate replacing carbs with protein and fat, which could have some negative long-term effects on your health. If you do try a low-carb diet, you can reduce risks and limit your intake of saturated and trans fats by choosing lean meats, fish and vegetarian sources of protein, low-fat dairy products, and eating plenty of leafy green and non-starchy vegetables.
If you don’t want to get fat, don’t eat fat. Go to any grocery store and get reduced-fat snacks, and packaged meals. So why haven’t low-fat diets worked for more of us?
Because healthy or “good” fats can actually help to control your weight, as well as manage your moods and fight fatigue. Many of us make the mistake of swapping fat for the empty calories of sugar and refined carbohydrates.
Follow The Mediterranean diet
The Mediterranean diet emphasizes eating good fats and good carbs along with large quantities of fresh fruits and vegetables, nuts, fish, and olive oil and only modest amounts of meat and cheese.
Control emotional eating.
We don’t always eat to satisfy our hunger, we often eat when we’re stressed or anxious which can ruin any diet and pile up more weight. So make sure to help yourself get rid of stress or anxiety by finding healthy ways to calm yourself such as yoga, meditation, or soaking in a hot bath.
You should also practice mindful eating, and avoid any distractions which can lead you to eat more than what you want. Instead pay attention and eat slowly, and stop eating before you are full.
Losing weight permanently requires making healthy changes to your lifestyle, and food choices. To stay motivated, find a cheering section; seek out support whether in the form of family, friends, or a support group to get the encouragement you need. Set a goal to keep you motivated, use tools to track your progress, and get plenty of sleep.
Cut down on sugar and refined carbs.
Most of us consume unhealthy amounts of sugar and refined carbohydrates, such as; white bread, pizza dough, pasta, pastries, white flour, white rice, and sweetened breakfast cereals. Since your body gets all it needs from sugar amounts to nothing but a lot of empty calories and unhealthy spikes in your blood glucose.
Fill up with fruit, veggies, and fiber
You don’t have to eat less food just because you’re cutting calories. Fruit, vegetables, beans, and whole grains are high in fiber and take longer to digest, making them filling and beneficial for weight loss.
Eat as much fresh fruit and non-starchy vegetables as you want—you’ll be happy before you’ve consumed too many calories.
Rather than frying or breading vegetables, eat them raw or steamed, and season them with herbs and spices or a drizzle of olive oil.
Blueberries, strawberries, and chopped bananas are good additions to low-sugar cereal. You’ll still get plenty of sweetness, but you’ll consume fewer calories, sugar, and fiber.
Add lettuce, tomatoes, sprouts, cucumbers, and avocado to your sandwiches to make them more substantial.
Instead of high-calorie chips and dip, munch on carrots or celery with hummus.
To make your favorite main courses more substantial, add more vegetables to them. If you use less noodles and more vegetables, even pasta and stir-fries can be made diet-friendly.
Start your meal with a salad or vegetable soup to help you feel fuller and eat less of your main course.
Take charge of your food environment
Take control of your food environment by controlling what you eat, how much you eat, and what meals you have on hand.
You can prepare your own meals at home. This gives you complete control over portion size as well as what goes into your meal. Restaurant and packaged foods typically contain significantly more sugar, unhealthy fat, and calories than food prepared at home, as well as greater portion sizes.
Smaller servings are better for you. Make your portions look bigger by using small plates, bowls, and cups. Don’t eat from big bowls or food containers because it’s impossible to tell how much you’ve eaten.
Eat first thing in the morning. According to research, eating more of your daily calories at breakfast and fewer at night will help you lose weight faster. A bigger, healthier breakfast will kick-start your metabolism, keep you from getting hungry throughout the day, and give you more time to burn calories.
14-hour fasting per day Try to eat dinner earlier in the day and then go without food until the next morning’s breakfast. Weight loss may be aided by eating only when you’re most active and taking a long break from digestion.
Make a schedule for your meals and snacks. In plastic bags or cans, you can make your own small snack portions. When you eat on a schedule, you’ll be less likely to eat when you’re not really hungry.
More water is recommended. Thirst and hunger are often confused, so drinking water will help you avoid consuming unnecessary calories.
Reduce the number of tempting foods in your house. Store unhealthy meals out of sight if you share a kitchen with non-dieters.
Although the extent to which exercise aids weight loss is debatable, the advantages extend far beyond calorie burning. Exercise will help you lose weight and improve your mood, and it’s something you can do right now. You’ll have more energy and motivation to tackle the other steps in your weight-loss program if you go for a walk, stretch, or move around.
You don’t have enough time for a lengthy workout? One 30-minute workout can be replaced with three 10-minute bursts of exercise per day.
Always keep in mind that anything is preferable to nothing. Begin by gradually increasing your daily physical activity. You’ll find it easier to become more physically active as you lose weight and gain energy.
Find an activity that you want to do. Try going for a walk with a friend, dance, hiking, cycling, playing Frisbee with your dog, picking up a game of basketball, or playing activity-based video games with your kids.
Keeping the weight off
You’ve probably heard the statistic that 95% of people who lose weight on a diet gain it back within a few years—or even months. While there isn’t much hard evidence to back this up, it is true that many weight-loss plans fail over time. This is also due to the fact that overly restrictive diets are difficult to maintain over time. However, That isn’t to say that your weight-loss efforts will fail. Quite the contrary.
The National Weight Control Registry (NWCR) in the United States has tracked over 10,000 people who have lost substantial amounts of weight and kept it off for extended periods of time since it was established in 1994. Participants who have maintained their weight loss have some common strategies, according to the research. Following these habits, regardless of the diet you used to lose weight in the first place, may help you keep it off:
● Keep yourself in shape. In the NWCR study, successful dieters walked for about 60 minutes.
● Keeping a food diary is a great way to keep track of what you eat. It’s easier to stay accountable and motivated if you keep track of what you eat every day.
● Every day, you should eat breakfast. Cereal and fruit are the most popular in the study. Breakfast speeds up your metabolism and keeps you fuller for longer.
● Eat a diet that is higher in fiber and lower in unhealthy fat than the usual American diet.
● Check the scale on a regular basis. Weighing yourself once a week may help you detect any small weight gain, allowing you to take corrective action before the problem worsens.
● Reduce the amount of TV you watch. Reduced screen time can help you live a more active lifestyle and avoid weight gain.
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