Experts have given real tips to help you lose weight in a month. Many people think that they need to get rid of those extra pounds.
But at the same time, most of them are afraid of losing weight in the first place.
How can you lose weight when it's scary to even start?
- Prepare lunch at home as a quick lunch at a coffee shop contains unnecessary calories. It doesn't take long to prepare dinner. Plus, you can make something that is 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 plan, schedule a comfortable time for exercise, while taking into account your biorhythm, post-work fatigue, and housework.
- More goals, more results. Small goals are an excuse not to give up what you started. If a person does not have a specific goal, he loses his pursuit. So first decide on a global goal and then mark many small ones.
Are you having problems losing weight? Or do you just want to lose weight faster? The sad truth is that conventional ideas - eat less, walk more - rarely work in the long run. Counting calories, exercising for several hours a day and being constantly hungry? This is unnecessary suffering and is likely a waste of your time and precious energy.
In the end, people often give up, so the excessive focus on counting calories may be one of the causes of the current obesity epidemic. Fortunately, there is a better way.
What's the crux of the matter? Your weight is regulated by hormones. As you lower your levels of your fat storage hormone, insulin, you will likely find it easier to lose weight.
Choose a low-carb diet
- If you want to lose weight, you should first avoid sugar and starch (such as bread, pasta and potatoes).
- This is an old idea: there have been a variety of weight loss diets based on consuming fewer carbohydrates for 150 years or more.
- What is new is that dozens of modern scientific studies have proven that low carb, on average, can be the most effective way to lose weight.
Of course, you can still lose weight with any diet - just eat fewer calories than you burn, right? The problem with this simplified advice is that it ignores the elephant in the room: hunger.
Most people don't like "just eating less" as it 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 you want to eat less.
- Even without counting calories, obese people tend to eat fewer calories with low carbohydrates.
Sugar and starch can increase your hunger, while avoiding them can reduce your appetite to more appropriate levels. If your body wants the right amount of calories, there is no need to worry about counting them. Thus, calories are counted, but you don't have to count them.
Recently, extensive and thorough research has confirmed the metabolism-sparing effects of various weight loss groups that burn an average of 200 to nearly 500 additional calories per day on a low-carb maintenance diet compared to a high-carb or high-carb diet.
Bottom line: a low-carb diet can reduce your hunger. And it can increase fat burning too.
Eat when you are hungry
Don't be hungry. This is the most common mistake made when starting a low-carb diet. Carbohydrates and fats are two of the body's most important sources of energy, and it needs at least one of them.
Low carbohydrates and fat = fasting
Avoiding carbohydrates and fat can lead to hunger, cravings, and fatigue. Sooner or later, many people break down and give up. You can eat more natural fat until you feel full. For example:
- butter
- Full fat cream
- olive oil
- Meat (including fat)
- Oily fish
- bacon
- Eggs
- Coconut oil etc.
Always eat enough to feel full, especially at the beginning of the weight loss process. The fat you eat is burned by your body for fuel as your fat, which stores the hormone insulin, is 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 flawed and flawed.
Butter is a great food. However, you prefer to eat predominantly unsaturated fats (e. g. olive oil, avocado, oily fish). This could be called the Mediterranean low carb diet, and it works just as well.
Only eat when you are hungry
On a low-carb diet, try to eat when you are hungry. And if you are not hungry, do not eat.
Limit unnecessary snacks. Unnecessary snacks can be a problem. Some things are easy to eat just because they are tasty and readily available. Three common pitfalls are:
- Dairy products like cream and cheese. They work well in cooking because they are satisfying. The problem is, 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 for dessert, when you are actually full and just keep eating because it is delicious. Or another common culprit: high amounts of cream in coffee.
- Nuts. They are very easy to eat until the nuts go away, no matter how full you are. Tip: According to science, salted nuts are harder to eat than unsalted nuts. Salty nuts make you want to eat more. Another tip: avoid putting all of the packaging on the couch. Instead, choose a small bowl.
- Low-carb baked goods. Even if you're just using almond flour and sweeteners, baked goods and cookies usually provide extra nutrients when you're not hungry. . . and yes it will slow down your weight loss.
Feel free to skip meals
Do you need to have breakfast? Research has confirmed that the answer is no. Do not eat when you are not hungry. And that goes for every meal.
A strict diet tends to significantly reduce hunger and nutritional needs, especially if you are overweight. Your body can happily burn your fat stores, thus reducing the need for food.
- When this happens, be happy!
- Don't fight it by eating food that you don't want.
- Instead, wait for hunger to return before eating again.
- This will save you time and money while also speeding up your weight loss.
Some people fear that if they don't eat every three hours, they will lose control, causing them to consume thousands of calories and completely mess up their diet.
This constant snack may be necessary on a high sugar or processed carbohydrate diet to control cravings, but it is usually not necessary on a ketogenic diet. Hunger will be slow to return and you should have plenty of time to cook and eat.
Conclusion: To lose weight sustainably, eat when you are hungry - but only when you are hungry. Forget the clock and listen to your body.
How to keep the weight off in the long term
- Losing and maintaining a lot of weight in the long term is most likely not going to 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 some weight every month, you can potentially lose all of the excess weight. This is an inevitable advance. This is what you want
Long-term change is the most difficult at the beginning, especially in the first two weeks. It's like quitting smoking. Once you develop new habits, it will become easier and easier for you each week. In the end, of course, it can happen.