Experts shared real tips to help you lose weight in a month. Many people think they need to get rid of those extra pounds.
But at the same time, most of them are afraid to even start losing weight.
How to lose weight if it's scary to even get started?
- Prepare lunch at home, as a quick lunch in a cafeteria is unnecessary calories. It doesn't take long to prepare dinner. In addition, you can cook something that is not only tasty but also healthy.
- Lack of a clear training plan makes weight loss difficult. You need to create a flexible training schedule, set aside a convenient time for playing sports, and at the same time consider your biorhythms, work fatigue, and household chores.
- More goals, more results. Small goals are an excuse not to give up on what you started. When a person doesn't have a specific goal, he loses his aspiration. So first decide on a global goal and then check off several small ones.
Do you have problems losing weight? Or would you just like 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 several hours each day, and constantly hungry? This is unnecessary suffering and probably a waste of precious time and energy.
In the end, people tend to give up, so an excessive focus on counting calories may be one of the causes of the current obesity epidemic. Fortunately, there is a better way.
What is the gist of the matter? Your weight is regulated by hormones. If you lower your levels of the fat-storing hormone insulin, it will be easier to lose weight.
Choose a low carb diet
- If you want to lose weight, start by cutting out sugar and starch (such as bread, pasta and potatoes).
- This is an old idea: for 150 years or more, there have been a large number of diets to lose weight based on eating less carbohydrates.
- The news 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 simplistic advice is that it ignores the elephant in the room: hunger.
Most people don't like to "eat less" as this can lead to hunger. Sooner or later, a normal person will likely 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 without counting calories, overweight people tend to eat fewer calories with low carbohydrates.
Sugar and starches can increase your hunger, while avoiding them can reduce your appetite to more suitable levels. If your body wants the right amount of calories, you don't have to worry about counting them. So the calories are counted, but you don't have to count them.
Recently, large-scale, rigorous research has confirmed the metabolic-saving effect of various weight loss groups, burning an average of 200 to nearly 500 extra calories per day on a low-carb maintenance diet compared to a high-carb diet or moderate diet.
Bottom line: a low carb diet can reduce your hunger. And it can also increase your fat burning rate.
eat when hungry
Don't be hungry. This is the most common mistake when starting a low-carb diet. Carbohydrates and fat 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 fat can cause hunger, cravings and fatigue. Sooner or later, many people give up and give up. You can eat more natural fat until you feel full. For example:
- Butter
- whole fat cream
- Olive oil
- Meat (including fat)
- fatty fish
- Bacon
- Eggs
- Coconut oil, etc.
Always eat enough to feel satisfied, especially at the beginning of the weight loss process. The fat you eat will be burned as fuel by your body as your level of fat, which stores the hormone insulin, will be reduced.
Are you still afraid of saturated fat? You might want to reconsider this. The fear of saturated fat is based on theories that recent research has shown to be flawed and incorrect.
Butter is an excellent food. However, feel free to eat mostly unsaturated fats (eg olive oil, avocados, oily fish). This could be called the low-carb Mediterranean diet and it works just as well.
eat only when hungry
On a low-carb diet, you should aim to eat when you're 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 simply because they are tasty and readily available. Three common pitfalls are:
- Dairy products such as cream and cheese. They work well in the kitchen because they are satisfying. The problem is, you can eat too much cheese in front of the TV at night. . . without getting hungry. Beware of it. Or lots of cream with dessert when you're full and keep eating because it's delicious. Or another common culprit: large amounts of heavy cream in coffee.
- Nuts. They are very easy to eat until the nuts are gone, no matter how full you are. Tip: According to science, salted nuts are harder to stop eating than unsalted nuts. Salted nuts tempt you to eat more. Another tip: avoid bringing all packaging onto the sofa. Choose a small bowl.
- Low-carb baked goods. Even if you're just using almond flour and sweeteners, baked goods and cookies often provide extra nutrition when you're not hungry. . . and yes, this will slow your weight loss.
Feel free to skip meals
Do you have breakfast? Research has confirmed that the answer is no. Don't eat if you're not hungry. And that goes for any meal.
On a restricted diet, hunger and food cravings tend to be significantly reduced, especially if you are overweight. Your body can burn your fat deposits, reducing your need for food.
- If that happens, be happy!
- Don't fight eating foods you don't want.
- Instead, wait for the hunger to return before eating again.
- This will save time and money, while speeding up the weight loss process.
Some people fear losing control if they don't eat every three hours, which will cause them to eat thousands of calories and completely stop their diet.
This constant snacking may be necessary on a diet high in sugar or processed carbohydrates to control hunger cravings, but it is generally not necessary on a ketone diet. Hunger will only return slowly and you will have enough time to cook and eat.
Bottom line: To sustainably lose weight, eat when you're hungry - but only when you're hungry. Forget about the clock and listen to your body.
How to maintain weight for the long term
- Losing and maintaining a lot of weight in the long run probably won't 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 often requires long-term changes.
Forget about quick fixes. If you lose some weight each month, you could end up getting rid of all that excess weight. This is inevitable progress. This is what you want.
Long-term change is more difficult at first, especially during 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, it can come naturally.