Experts share 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 to start losing weight.
How to lose weight if it's scary to start?
- Prepare lunch at home, because a quick lunch in a cafe is an unnecessary calorie. Didn't take long to prepare dinner. In addition, you can cook something that is not only delicious, but also healthy.
- Lack of a clear exercise plan makes it difficult to lose weight. You need to create a flexible training schedule, set aside appropriate times for sports, and at the same time take into account your biorhythms, fatigue after work and homework.
- More goals, more results. A small goal is an excuse not to give up what you started. When a person does not have a specific goal, he loses his aspiration. So, first, define global goals, and then mark many small goals.
Do you have weight loss problems? Or do you just want to lose weight faster? The sad truth is that conventional ideas - eat less, run more - rarely work in the long run. Counting calories, exercising for a few hours every day, and constant hunger? This is unnecessary suffering and may be a waste of your precious time and energy.
In the end, people often give up, so too much focus on calorie counting may be one of the causes of the current obesity epidemic. Fortunately, there is a better way.
What is the essence of the matter? Your weight is hormonal controlled. If you lower your levels of your fat storage hormone, insulin, it is likely to be easier for you to lose weight.
Choose a low carb diet
- If you want to lose weight, consider starting by reducing sugar and starches (such as bread, pasta and potatoes).
- This is an old idea: for 150 years or so, there have been a large number of weight loss diets based on eating fewer carbohydrates.
- What’s new is that dozens of modern scientific studies have proven that yes, 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 elephants in the room: starvation.
Most people don’t like to "eat less", as this can lead to their hunger. Eventually, the average 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 it can make you want to eat less.
- Even regardless of calories, overweight people tend to eat fewer calories on low carbohydrates.
Sugar and starch can increase your hunger, while avoiding them can reduce your appetite to a more adequate level. If your body wants to have the right amount of calories, you don’t have to worry about counting them. So calories are counted, but you don’t have to count them.
Recently, large-scale and rigorous research has confirmed the metabolic saving effects of various weight loss groups that burn an average of 200 to nearly 500 extra calories per day on a low-carbohydrate maintenance diet compared to high-carb or medium-carbohydrate ones. diet.
Bottom line: A low -carb diet can reduce your hunger. And it can also increase the rate of fat burning.
Eat When Hungry
Don't be 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 it needs at least one of them.
Low Carbohydrates and Fat = Fasting
Avoiding carbohydrates and fats can cause hunger, cravings, and fatigue. Sooner or later, many despair and give up. You can eat more natural fats until you feel satisfied. For example:
- Butter
- Full -fat cream
- Olive oil
- Meat (including fat)
- Fatty 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 will be burned for fuel by your body because your fat levels, which store the hormone insulin, will decrease.
Are you still afraid of saturated fats? You may want to reconsider this. The fear of saturated fats is based on the theory that recent research has shown flaws and inaccuracies.
Butter is a great food. However, feel free to eat most unsaturated fats (e. g. olive oil, avocado, oily fish). This can be called a Mediterranean low carb diet and it works well.
Eat only when you are hungry
On a low -carb diet, you should intend to eat when you are hungry. And if you're not hungry, don't eat.
Limit unnecessary snacks. Unnecessary snacks can be a problem. Some foods are easy to eat just because they are tasty and readily available. The three common pitfalls are:
- Dairy products such as cream and cheese. They work well in cooking because they are satisfying. The problem is, in the evenings you can eat a lot of cheese in front of the TV. . . without feeling hungry. Be careful with this. Or lots of cream with dessert when you’re really full and keep eating because it’s delicious. Or another common cause: a high amount of heavy cream in coffee.
- Peanuts. It’s so easy to eat that the beans are gone, no matter how full you are. Tip: According to science, salted beans are harder to stop than unsalted beans. Salted beans tempt you to eat more. Another tip: avoid carrying all the packing on the couch. Choose a small bowl instead.
- Low carb fuels. Even if you only use almond flour and sweeteners, baked goods and biscuits usually provide extra nutrition 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 if you are not hungry. And this applies to any dish.
On a strict diet, hunger and need for food tend to decrease significantly, especially if you are overweight. Your body can happily burn your fat stores, reducing the need for food.
- If this happens, rejoice!
- 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 while speeding up your weight loss process.
Some people fear that they will lose control if they do not eat every three hours, which will cause them to eat thousands of calories and completely disrupt their diet.
This constant snack may be needed on a diet high in sugar or processed carbohydrates to control hunger cravings, but it is usually not needed in a keto diet. Hunger will only slowly return, and you should have enough time to cook and eat.
Bottom line: To lose weight in a sustainable way, eat when you’re hungry - but only when you’re hungry. Forget the watch and listen to your body.
How to maintain weight in the long run
- Losing and maintaining a lot of weight in the long run most likely will not 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 quick fixes. If you lose weight every month, you may eventually be able to lose all the excess weight. This is an inevitable progress. This is what you want.
Long -term changes are most difficult at first, especially during the first two weeks. It's like quitting smoking. Once you develop a new habit, it will become easier and easier for you every week. Finally, it can come naturally.