Nowadays, there are a lot of fad diets available online that promises you to lose weight in a span of one week. Several advertisements and certain websites, especially those belonging to businesses that sell dietary drugs or other weight loss products, are spreading wrong information about weight loss.
According to study conducted in 2014, those who are looking for advice on how to lose weight were able to ones who find misleading or false information. People didn’t know that these kinds of diet can leave you miserable and craving for more.
Although fad diets can help you lose weight in a short period of time, it can also make you regain your shredded weight faster than the former. Just to make sure, the safest weight loss per week is between 1 and 2 pounds. Those who lose more a week or attempt fad diets or programs will get a lot more weight again later on.
The best way to remove those pounds permanently is to lose weight slowly but surely. Others suggest that you can do these without depriving yourself. Rather, make simple and healthy changes in your lifestyle. Some people are beginning to look for safe ways to securely lose weight.
To help you with this, here are some of the healthy and natural ways to lose weight:
Plan Out Your Meals
Planning your meal for the day can be beneficial if you want to consume healthier food and alter your diet. Initially, you need to choose an eating plan that suits your lifestyle. The advantage of a low on carb strategy is that learning better food choices is more essential rather than counting your calorie intake.
To begin with, write out your food options for breakfast, lunch, dinner, and snacks for the whole week. If you don’t have an idea on how to start this, you can follow the meal plan below.
- Bowl of oatmeal and half a cup of grapefruit
- Sautéed vegetables with scrambled egg and low-fat cheese
- Drizzled over with balsamic vinegar, large salad with chicken, carrots, spinach, beans, beets, avocados and a couple of walnuts.
- Grilled salmon with a cup of brown rice and grilled zucchini
Protein, vegetables, and fruits can be on top of your list if you need a go-to snack. You can include Greek yogurt with flax seed and blueberries or a hard-boiled egg and apple to your healthy snack list. Try to avoid bring processed and pre-packaged sweets with you all the time, even though convenience is your preference. If you want to meet your nutritional requirements every day, always keep healthy snacks, at work and home, that doesn’t have excess sugar and salt.
As you get used to a low-carb diet, you’ll see changes you in your food preference- from sugary and high-carb options like sodas, bread, and bagels to high-protein and high-fiber alternatives like healthy meat and vegetables.
Start Eating Breakfast Every Day
Eating breakfast every day is one of the most similar habits among people who have lost weight and maintain it. Many people think skipping breakfast is a great way to cut calories, but the truth is it messes up your body’s rhythm for eating and fasting.
Also, people who eat breakfast every day have a lower Body Mass Index (BMI) and perform better, whether at school or at work, than those who skip breakfast. If you’re always in a hurry, you can start your day with a nutritious whole-grain cereal topped with fruit and low-fat milk.
Avoid Late Night Snacks
Create a schedule when you’ll stop eating at night to prevent yourself from munching late-night snacks while browsing the internet for new home furnishing products to buy and getting cozy on your gel memory foam mattress.
After eating a few sandwiches, having some frozen yogurt, or drinking a cup of tea, brush your teeth immediately so that you won’t get tempted to steal some potato chips on your cupboard.
Having a regular workout schedule can improve your overall wellness and support weight loss. Since exercise can stimulate the releasing of endorphins – a hormone that makes you become healthier, more self-confident and happier, it can improve your mood and regulate your food intake.
So, get up and grab your pedometer. Add more steps gradually, until you achieve 10,000 steps per day. Do what you can to be more active and livelier throughout the day – taking your dog at the park for a walk, brisk walking while you’re on your way to your work, or play video games that requires movement or dancing. Pedometer can be your personal tracker and motivator. If that isn’t enough, you can look for an exercise buddy. It’s much more enjoyable and easier to work out if there’s someone you can share and monitor your fitness goals.
Moreover, the most important above this is to find the workout that you enjoy. Doing the activities that you love can make you more enthusiastic rather than hating it. You can join a dance class, do some yoga, or jog in your town’s nearest scenic landscape. Always think about the benefits that these activities will provide to your body and mind.
However, there are people who don’t have a regular workout schedule and prefer to sit all day in front of their mobile phones browsing for the best rugs for dining room or binge-watching their favorite TV series.
If you’re one of them, consider adding cardio exercise, such as brisk walking or jogging, and strength workouts on your workout program. It is important to do these workouts equally as possible because cardio enables your body to burn calories rapidly, while the strength training builds lean muscle mass. Having enough muscle can help your body burn more calories while at rest.
Get Adequate Sleep
Lack of sleep can make your overall physical and mental health worse. It can make shedding pounds more difficult and resist weight loss. Furthermore, those who are deprived of sleep have improved the output of ghrelin – a hormone that makes feel hungrier the next day.
Instead, try to sleep for at least 6 to 8 hours every night. Research indicates that having enough sleep can lead to loss of weight. For the reason that it can reset the natural rhythm of your body and allow your body to digest your food more efficiently.
Researchers have found out that females who had poor or fair quality of sleep were less likely to lose weight effectively than those who reported to have a good night’s sleep. Learning how to power nap despite of a busy schedule is one of the lifehacks that you’ll be grateful when you get to master it.
Also, make that all your digital screens, such as mobile phone, laptops, tablets, etc., are turned off at least 30 minutes before going to bed. The blue light emitted from these devices can disrupt your natural circadian rhythm, and confuse your biological clock which makes it difficult for you to get a good night’s sleep.
Water is the most important fluid that an individual should consume all day. Since it does not contain calories, it provides a wide variety of benefits. Water can boost your metabolism when it is consumed throughout the day. Having a glass of water before meal can help you reduce the quantity of food that you’re going to consume.
Also, substituting sugary drinks with water can help you decrease the amount of your calorie intake for the entire day.
Finally, you should focus on making permanent adjustments in lifestyle rather than taking temporary action if you want to lose weight in a healthy and natural way. It is important to concentrate on the changes that you can sustain in the long run. Rather than implementing it right away, you may can introduce the lifestyle changes gradually.
If you find it difficult to lose weight, you may consult your doctor or dietitian so you can create a plan that will work for you.