Experts have shared real tips to help you lose weight in a month. Many people think that it is necessary to get rid of these extra pounds.
But at the same time, most of them are afraid to even start losing weight.
How to lose weight if it is scary to start?
- Prepare dinner at home, because a quick meal in a cafe is an unnecessary calorie. It doesn't take long to prepare dinner. In addition, you can cook something not only tasty, but also healthy.
- Lack of a clear exercise plan makes it difficult to lose weight. You need to create a flexible workout schedule, set aside time for exercise, and at the same time take into account your biorhythms, post-workout fatigue and homework.
- More goals, more results. Small goals are an excuse not to give up the job you started. When a person does not have a specific goal, he loses his desires. Therefore, first decide on a global goal, and then note the very small ones.
Do you have a problem losing weight? Or would you like to lose weight faster? The sad truth is that traditional ideas - eat less, avoid more - rarely work for long. Count calories, exercise a few hours every day and starve constantly? This is unnecessary suffering and is probably a waste of your time and precious energy.
Finally, people often give up, so paying too much attention to calorie counting may be one of the reasons for the current obesity epidemic. Fortunately, there is a better way.
What is the essence of the matter? Your weight is hormonally regulated. If you lower your fat-storage hormone insulin levels, you will most likely find it easier to lose weight.
Choose a low carb diet
- If you want to lose weight, start by cutting out sugar and starch (for example, bread, pasta and potatoes).
- This is an old idea: there are many weight loss diets based on eating fewer carbohydrates for 150 years or more.
- The novelty is that dozens of modern scientific studies have proved that, on average, low carbohydrates can be the most effective way to lose weight.
Obviously, you can still lose weight on any diet - just eat fewer calories than you burn, right? The problem with this simple advice is that it ignores the elephant in the room: hunger.
Most people do not like "less food" because it can lead to their hunger. Sooner or later, a normal person is more likely to refuse and refuse to eat, so a "yo-yo diet" is preferred.
- The main advantage of a low-carbohydrate diet is that it can make you want to eat less.
- Even without counting calories, overweight people tend to eat fewer calories on low carbs.
Sugar and starches can increase your hunger, and avoiding them can lower your appetite to more adequate levels. If your body wants to have enough calories, you don't have to worry about counting them. So calories are counted, but there is no need to count them.
Recently, large-scale and serious studies have confirmed the metabolic saving effects of different weight loss groups, which burn an average of 200 to about 500 extra calories per day on a low-carbohydrate diet compared to a high-carbohydrate or medium-carbohydrate diet. diet.
Corollary: A low-carb diet can reduce your hunger. It can also increase the rate of fat burning.
Eat when you are hungry
Don't go hungry. This is the most common mistake when starting a low carb diet. Carbohydrates and fats are two of the body's main sources of energy and need at least one of them.
Low Carbohydrates and Fats = Fasting
Avoiding carbohydrates and fats can lead to hunger, cravings and fatigue. Sooner or later, many fall down and give up. You can eat more natural fats until you feel full. For example:
- butter
- Full-fat cream
- Olive oil
- Meat (including fat)
- Oily fish
- Bacon
- eggs
- coconut oil and so on.
Especially at the beginning of the weight loss process, always eat enough to be satisfied. As your fat levels, which hold the hormone insulin, decrease, the fat you eat will be burned by the body as fuel.
Still afraid of saturated fat? You may want to reconsider this. Fear of saturated fat is based on theories that show that recent research is flawed and wrong.
Butter is an excellent food. However, eat mostly unsaturated fats (eg olive oil, avocado, oily fish). It can be called the Mediterranean low-carbohydrate diet, and it works just as well.
Eat only when you are hungry
On a low carb diet, you should target food when you are hungry. And if you're not hungry, don't eat.
Limit unnecessary snacks. Unnecessary snacks can be a problem. Some things are easy to eat because they are delicious and ready. Here are three common pitfalls:
- Dairy products such as cream and cheese. They work well in cooking because they are satisfied. The problem is that you can eat a lot of cheese in front of the TV in the evening. . . without going hungry. Be careful with this. Or when you're really full, keep eating because the dessert is so creamy and delicious. Or another common culprit: a heavy cream with a high amount of coffee.
- nuts. No matter how full you are, it is very easy to eat until the nuts are gone. Tip: According to science, it is more difficult to stop eating salty nuts than unsalted walnuts. Salted nuts make you eat more. Another tip: don't bring all the packaging on the couch. Choose a small pot instead.
- Low carbohydrate baked goods. Even if you only use almond flour and sweeteners, baked goods and cookies usually provide extra nutrition when you are not hungry. . . and yes, it will slow down your weight loss.
Feel free to skip meals
Do you need breakfast? Studies have confirmed that there is no answer. If you are not hungry, do not eat. And this applies to any dish.
On a strict diet, hunger and the need to eat are significantly reduced, especially if you are overweight. By reducing your body's need for food, you can happily burn your fat reserves.
- If this happens, be happy!
- Don't fight it by eating foods you don't want.
- Instead, wait for the hunger to return before eating again.
- This will save you time and money, as well as speed up the weight loss process.
Some people fear that if they do not eat every three hours, they will lose control, which will cause them to eat thousands of calories and completely break their diet.
This regular snack may be needed to manage hunger cravings in a diet high in high sugar or processed carbohydrates, but is generally not needed in a keto diet. Hunger will only return slowly and you should have enough time to eat and drink.
Bottom line: Eat when you're hungry to lose weight consistently - but only when you're hungry. Forget the clock and listen to your body.
How to maintain weight in the long run
- Losing and maintaining a lot of weight in the long run will not happen unless you constantly change your habits.
- If you lose weight and return to your old life, do not be surprised when you see that you are overweight.
- Maintaining weight loss usually requires long-term changes.
Forget quick fixes. If you lose a little weight every month, you can completely lose weight as a result. This is an inevitable progress. That's what you want.
Long-term change is most difficult at the beginning, especially during the first two weeks. It's like quitting smoking. As you develop new habits, it will become easier and easier for you each week. In the end, it can come naturally.