Surely, you most probably came across zillions of tips on how to lose weight. Indeed, the numerous recommendations, programs and products, designed to help people lose weight, have little shortages. And that is oftentimes a stumbling block on the road to a better figure – an extensive choice and quite sophisticated requirements are too much for people. That’s why we have done our best, totally accessible tips for losing weight effectively and easily.
Losing weight wisely
It is possible that you want to achieve impressive weight loss results in too short periods of time. A trouble free weight loss process is a lengthy process. Too rapid reduction in weight is the last thing your organism would like to experience. Thus, a reduction in weight by 5 – 10% from the original body mass in 2-3 weeks is a significant reduction that poses certain risks. You should press for 5 – 10% reduction from the original weight within the first 6 – 12 months (not weeks!), it’s a realistically achievable goal, and you can press for more, but that will require regular health monitoring.
Remember – there is no magic diet or revolutionary training program or miracle pill that guarantees stunning results, if you continue to desperately cling to you former lifestyle. It’s only about you, your desire to achieve results through daily work.
By sticking to a strict diet or subjecting your body to regular, well-balanced loads, you will reach the most important thing – change your lifestyle to a more healthy. But know the limit: tired of the constant hardships and limitations, you risk to return to the former way of nutrition and physical activity, which may lead you to psychological breakdowns and, as a consequence of this, gaining weight again.
Stress is one of the most powerful factors that lead to overeating and weight gaining. In the process of eating the brain produces the hormone of joy, under the influence of which the person calms down and her mood improves. Without even noticing, we ‘jam’ our stress. So before you start losing weight, you need to cope with stress and figure out the roots of its causes.
Do not hoard a problem, try to deal with it as soon as it becomes evident. If you’ve tried dozens of methods and approaches, but still cannot cope with it – try to change your attitude to it. In the worst case scenario pay a visit to psychologist or psychotherapist.
Ok, now when you are familiar with the precautions, let’s proceed directly to the tips and recommendations:
- Eat 4 – 5 times a day in small portions. Do not skip breakfast and starve all day, then to eat for dinner. Do your best to stick to a schedule – it will level your hunger and cut down the frequency of hunger ‘attacks’.
- Frequent snacks are the road to a permanent hunger throughout the day. If you want to eat – take a full meal, tea or coffee with sandwiches or cookies several times a day will ruin your weight loss hopes.
- Watch your mental state when you eat: maybe you often eat when you care about something, or worried, or when you’re in a bad mood. If it’s your case, you must get rid of it.
- Never eat in the company, if you are not hungry; if it is inevitable, make a choice in favour of low calorie products.
- In the childhood many of us were taught that is not good to leave on a plate with dishes half-eaten. Now do the opposite: never finish the meal, if you are not hungry.
- If you veered off and ate way more than recommended, do not despair. The next day, arrange a discharge, for example, 2 liters of low-fat yogurt or milk, or 1 – 1.2 kg of apples, or 1 kg of courgettes and 200 grams of meat. Drink water or tea (without sugar) whenever you want to.
- Eat slowly and chew food well. If you eat too fast, the feeling of fullness is almost inevitable, but it is going to be lagging behind on the amount actually consumed, as a result you overeat.
- Drop in at a grocery store or supermarket and buy all the products you’ll need the next few days beforehand, make the exact list of products you are going to eat and stick to it strictly.
- Read food labels and pay attention to the calorie and fat content. Give preference to products with low fat content. Ideally, use an app or a written table to track the foods you consume – that’s going to be a decent motivator and a perfect tracker of your food consumption behaviour.
- Make your choice in favour of vegetables, fruits and cereals (pasta, rice).
- Try to plan your time in such a way that you don’t cook more than you really need.
- Drink a glass of still water before you eat and start your dinner or supper with low-fat soup or salad.
- Keep track of portion sizes, avoid taking supplements (except vegetable dishes).