Losing weight is not easy, but establishing a healthy diet with a nutritional plan can help this massively. Go step by step gradually to keep your body fit for the long term. Weight loss relates to health benefits like controlling your blood pressure, blood cholesterol, and sugar level.
Obesity is on the rise
An obese body bearing different disorders like heart problems and diabetes are more common nowadays. For someone who wants to lose weight, peer comparison is a tough challenge, and depending on your friends’ and colleagues’ weight and lifestyles, it may be either difficult to feel the need to lose weight, or it might feel shameful to be overweight and lead to subpar mental health.
But you’re an individual, and if you really want to make a change then the power is in your hands. Ultimately, if you operate in a calorie deficit – meaning you consume fewer calories than you spend in a day – then your body will have no choice but to utilise your energy stores from your body fat, thus reducing your excess fat. Calories are therefore an important factor of weight loss, but eating certain foods will make it easier to keep your calories low whilst not feeling hungry all the time. When coupled with regular exercise, more calories can be expended each day, lessening that calorie surplus. Those who eat a healthy diet gradually and slowly can get weight loss more effectively. People who eat high calorie foods such as fast food, and have no challenging physical activity in their routine life, will likely gain weight very quickly.
In this article, we will discuss some tips about how to lose weight and move in the right direction to achieving your ideal size.
Methods for Losing Weight
Whip up a healthy breakfast:
Breakfast, often cited as the “most important meal of the day”, is a great way to get your day off on the right foot. When you miss a healthy breakfast and essential nutrients, you may feel hungry throughout the day. In this situation, people often turn to junk food or snacks which will naturally lead to weight gain.
Establish the habit of eating something healthy in the morning, even a small piece of fruit. If you tend to be reaching for the snacks come mid morning, you may want to consider having a medium to large breakfast to see you through, and this meal doesn’t necessarily need to be ultra low in calories as you don’t want to struggle with concentration in the mornings. The most important thing is that it’s a healthy breakfast: grains, seeds and fruits are perfect.
Take some time to plan out what you want to eat for breakfast throughout the week, and make sure it’s prepared or easily accessible the night before. This way, when you are still properly waking up in the morning, you won’t have to think about choosing what to eat, and this will therefore decrease your chances of picking up that chocolate bar or other fattening snack.
Consider Intermittent Fasting:
Many people claim that intermittent fasting is a great way to lose weight or maintain their healthy body weight. Intermittent fasting is where you restrict the hours of the day in which you eat. There are a number of benefits to this, such as giving your stomach a long period of rest in a 24 hour period so that it’s not always processing food. But the central benefit is that since there are fewer hours in the day in which you allow yourself to eat, on average fewer calories are consumed, even with a couple of big filling meals included.
The most common method of intermittent fasting is the 16/8 method, whereby you can eat in a window of 8 hours per day, and you fast in the other 16 hours. If you’re someone who can go a few hours after waking up without needing a big meal, try fasting for the first portion of the day and eating your first meal at around 11:30, and consume your final meal before 19:30. Because you’re not eating all throughout the day, there’s only so much food your stomach can take at once, and so it’s much harder to overeat, and of course continuous mindless snacking is greatly reduced.
Nail your nutrition:
It’s all well and good trying to work to a calorie deficit, but if the calories you’re consuming are unvaried and nutritionally poor then you’re not going to feel your best, and if nothing it will be so much harder to stick to your plan. After all, a healthy body is a healthy mind. Aim to involve at least one portion of vegetables or fruits to every meal.
- Eat five servings of different fruits and veggies per day.
- Eat good carbohydrate-rich food like potato, wheat, and white rice for sustained energy.
- Consume protein-rich foods like grains, seeds, fish, egg, and beef for muscle growth.
- Consider a multivitamin tablet to top up your essential vitamins and minerals, in a condensed low calorie form.
- Drink plenty of water (7 to 8 glasses per day) to keep your body hydrated. Many research types show that drinking water before eating reduces the 25% body weight in adults and 40% in women.
Keep your body hydrated:
Water is the true secret to dropping weight fast. Some juice and soft drinks contain more calories and are full of unhealthy sugars. Take more than 1 litre of water to remove the fat and calories content from the body. If you are wanting to drink some sort of flavoured drink, try to stick to low calorie, low in sugar juices and drinks.
A quick and easy way to reduce your weight is by taking specialised medication. Often these are weight loss pills, in the form of either over the counter products from brands such as Alli (click here for more information), or prescription products that require a quick consultation such as the popular Orlistat, or Xenical.
We recommend checking out an online pharmacy to learn more about the different types of weight loss treatments, and to get high quality products at affordable prices shipped in discreet packaging.