WEIGHT LOSS MADE EASY: 3 SURE STEPS TO GETTING LEANER AND FITTER
There is so much weight loss information out there, and the truth is that there are so many ways to lose weight and to lose weight fast. The problem though is that most quick weight loss fads leave the dieter feeling hungry and unsatisfied, and because a lot of us lack the willpower to preserve, we give up on these weight loss plans quickly.
But what if there was a weight loss plan that will help to reduce your appetite significantly, make the pounds drop off of you without being accompanied by hunger, and works to simultaneously improve your metabolic health. This article will introduce you to such a weight loss plan.
It might, however, surprise you to know that this is not a revolutionary weight loss plan. In fact, most weight loss fads are based on the three basic principles this article will expound on in the following paragraphs. The significant difference between weight loss plans is the degree and the intensity to which these three steps are implemented.
If you are tired of jumping on the wagon after wagon of weight loss plans without seeing long-lasting results, you might want to stick to these simple three steps to getting leaner and fitter.
- Reduce your intake of sugars and starches
Simply put, cut down on the carbs you ingest. This means that you eat less of grains, starchy vegetables, and fruit. This is the basic premise of all low carb diets, and the ingenuity of cutting back on carbs is that it helps drive down your hunger levels. This means that you eat fewer calories.
There are other reasons why cutting back on sugars and starches is essential if you are to see significant weight loss.
When you implement a low carb diet, your body also begins to feed off of stored fat instead of burning carbs for energy. This means a leaner and fitter body.
One other benefit of cutting back on carbs is that it reduces the body’s insulin levels, and helps the kidneys shed excess sodium and water out of the body, thus reducing bloat and unnecessary water weight.
Asides from its main purpose of losing weight, cutting back on carbs also have side health benefits that go beyond weight loss. Some of these side benefits including the reduction of risk factors associated with metabolic syndrome, type 2 diabetes, and cardiovascular disease. It also temporarily improves blood cholesterol and blood sugar levels.
- Replace most sugars and starches with proteins, fats, and vegetables
Now, try and substitute the carbs you have cut out of your food with proteins, fats, and vegetables. In fact, each one of your meals, be it breakfast, lunch or dinner, should always include a protein source, low-carb vegetables, and a fat source.
You can get protein from meat such as chicken, pork, lamb, and beef; fish and seafood such as salmon, trout, and shrimp; eggs; dairy products such as milk, yoghurt and cheese; nuts and seeds; beans and legumes such as lentils and chickpeas; and soy products such as tofu.
When you follow a high-protein diet, you will notice that your cravings and obsessive thoughts about food reduce (some researcher say by as much as 60 percent). This will reduce the desire for late-night snacking, and make you so full that you without thinking eat as much as 441 fewer calories per day — just by adding protein to your diet.
Remember, if you want to lose weight and lose it well, protein is the king of nutrients.
Then add low-carb vegetables such as spinach, tomatoes, broccoli, cauliflower, cabbage, swiss chard and cucumber to your protein diet, alongside healthy fat sources such as olive oil, avocado, and coconut oil.
- Become a (more) physically active person
Getting enough exercise is almost as important as eating healthily when it comes to sustainable weight loss, and this is the third sure step you must take on the way to sustainable weight loss. Many experts consider weight loss as 75 percent dieting and 25 percent adequate physical activity.
Research has shown that while it is possible to lose weight via diet and minus exercise, people who diet this way are more likely to lose fat as well as muscle and bone density. And you sure don’t want to these. Exercising stimulates the growth and strengthening of muscle, bone density as well as other metabolic tissues, and when combined with a healthy diet will ensure that you don’t become flabby and lose bone density.
There are several other reasons why it is important to take exercise seriously. Firstly, it has been found to improve health because it reduces the risk of developing several diseases such as type 2 diabetes, cardiovascular diseases, and cancer.
It also helps to develop stronger bones, muscles, and joints while significantly cutting the risk of developing osteoporosis.
What more, being a physically active person means that you are better able to recover from periods of hospitalization or bed rest. It also means that you have more energy than the average person, and have a healthier state of mind, as exercising is said to release endorphins which improve mood and leaves you feeling better. This makes it a great tool to alleviate the symptoms of and mitigate the effects of depression.
To get started, do some cardio workouts such as walking, jogging, running, cycling or swimming. And if you can, add some weight lifting to your exercise routine.
If you can religiously follow the three steps outlined above, you need not worry about counting calories ever again in your life. Simply keep your intake of carbs at the barest minimum, and eat more of protein, fat and low-carb vegetables, while committing to a more active lifestyle.
If you are looking to lose weight successfully and keep it off in the long run, quick weight loss schemes do not work. A lifestyle change is what works and this is what we have effectively broken down into the three steps above.