Experts have 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 of even starting to lose weight.
How to lose weight if it's scary to even start?
- Prepare lunch at home, as a quick lunch at a cafe is unnecessary calories. It doesn't take long to make dinner. Plus, you can cook something that's not only tasty, but also healthy.
- The lack of a clear training plan makes it difficult to lose weight. You need to create a flexible training program, set aside a convenient time for sports and at the same time take into account 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 doesn't have a specific goal, he loses his aspiration. Therefore, first decide on an overall goal, then mark many small ones.
Do you have weight loss problems? 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, exercising for several hours every day, and being constantly hungry? This is unnecessary suffering and probably a waste of precious time and energy.
Eventually, people often give up, so focusing excessively on calorie counting could be one cause of the current obesity epidemic. Fortunately, there is a better way.
What is the essence of the matter? Your weight is regulated by hormones. If you lower the levels of your fat storage hormone, insulin, chances are it will be easier for you to lose weight.
Choose a low-carb diet
- If you are trying to lose weight, consider starting by cutting out sugar and starch (such as bread, pasta, and potatoes).
- This is an old idea: for 150 years or more, there have been a huge number of weight loss diets based on consuming fewer carbohydrates.
- What's new is that dozens of modern scientific studies have shown that yes, on average, low carbs 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 simplistic advice is that it ignores the elephant in the room: hunger.
Most people don't 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 prevalence 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 starches can increase hunger, while avoiding them can reduce appetite to more adequate levels. If your body wants to have the right amount of calories, you don't have to worry about counting them. Therefore, the calories are counted, but it is not necessary to count them.
Recently, rigorous and large-scale research has confirmed the metabolic-sparing effect of various weight loss groups that burn on average 200 to nearly 500 more calories per day on a low-carb maintenance diet than a low-carb maintenance diet. diet rich or moderate in carbohydrates diet.
Bottom line: A low-carb diet can reduce hunger. And it can also increase the fat burning rate.
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 two of the body's main sources of energy and it needs at least one.
Few 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. Eg:
- Butter
- Whole cream
- Olive oil
- Meat (including fat)
- Fatty fish
- Bacon
- Egg
- Coconut oil, etc.
Always eat enough to feel satisfied, especially early in the weight loss process. The fat you eat will be burned for fuel by your body as your level of fat, which stores the hormone insulin, will be reduced.
Are you still afraid of saturated fat? You may want to reconsider this. The fear of saturated fat is based on theories that recent research has shown to be wrong and wrong.
Butter is a great food. However, feel free to eat mostly unsaturated fats (e. g. olive oil, avocado, oily fish). This might 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'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 tasty and easily available. Three common pitfalls are:
- Dairy products such as cream and cheese. They work well in the kitchen because they satisfy. 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 a lot of cream with your dessert when you're really full and keep eating because it's delicious. Or another common culprit: high amounts of cream in coffee.
- Peanuts. They are very easy to eat until the nuts disappear no matter how full you are. Tip: According to science, it is harder to stop eating salted walnuts than unsalted walnuts. Salted nuts invite you to eat more. Another tip: avoid carrying all the packaging on the sofa. Choose a small bowl instead.
- Low-carb baked goods. Even if you only use almond flour and sweeteners, baked goods and cookies usually provide extra nutrition when you're 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 goes for any meal.
With 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 stores, reducing the need for food.
- If that happens, be happy!
- Don't fight it by eating food you don't 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 they will lose control if they don't eat every three hours, which will cause them to consume thousands of calories and cut their diet completely.
This constant snacking may be needed on a high-sugar or processed carbohydrate diet to control hunger cravings, but is usually not needed on a keto diet. The hunger will only slowly return and you should have enough time to cook and eat.
Bottom line: To lose weight sustainably, eat when you're hungry, but only when you're hungry. Forget the clock and listen to your body.
How to maintain weight over the long term
- Losing and maintaining a lot of weight over the long term will most likely not happen unless you change your habits permanently.
- If you lose weight and then go back to your old life, don't be surprised to find yourself overweight.
- Maintaining weight loss usually requires long-term changes.
Forget about quick fixes. If you lose weight every month, you may be able to lose all the excess weight. This is inevitable progress. This is what you want.
Long-term change is more difficult in the beginning, especially during the first two weeks. It's like quitting smoking. Once you develop new habits, it will get easier and easier for you each week. Eventually, it can come naturally.