For some people, thinking about weight loss is a constant struggle. They think about it every day, but when the time comes for them to take action, they often find lame excuses and say that the diet in question doesn’t work. So how to start loosing weight ? The first important thing you need is will power. The second thing is a good eating plan.
A good eating plan is the one where you get all the nutrients the body needs to function properly and you don’t expose it to unnecessary health risks. In other words, sensible eating is a good way to start loosing weight.
In the following list you’ll find the most common things you can do to reduce weight. This way you are actually changing your lifestyle instead of following strict diets.
1. Cut carb calories
By the reducing the amount of carbohydrates you consume and replacing that amount with fibrous vegetables and fruits you will do yourself a big favor and start losing weight in no time. You don’t have to entirely cut carbohydrates from your diet, after all your body and brain need them in order to function properly.
Try to consume half of the carbohydrates you normally consume though, and replace the other half with vegetables such as: Asparagus, Bean Sprouts, Beet Greens, Broccoli, Brussels, Sprouts, Cabbage, Cauliflower, Celery, Cucumber, Eggplant, Green beans, Kale, Mushrooms, Onion, Parsley, Peppers, Spinach etc. Reducing the carbohydrates and adding more fiber will keep you fuller, longer time
2. Cut the refined carbohydrates
You definitely need carbohydrates for energy and there is absolutely no reason to cut them out of your diet, but if you want to lose weight, you should pay attention to the type of carbs you are consuming. When I say the type of carbs I mean – their glycemic index. “Fast” carbs (or carbs with high glycemic index ) tend to increase your blood sugar sky high and cause sharp insulin spikes, which in turn trigger the fat storage mechanism, cause cravings, headaches and tiredness. “Fast” carbs come in the form of white sugar, white bread, cookies, sweets etc. You don’t have to cut out these entirely, give yourself one cheat day every week when you can eat whatever you want. Just remember not to overdo it.
3. Cut the sugary beverages
Most people think that juices, sodas and alcohol are not a big deal, but what they fail to realize is that all these beverages are actually full of sugar and empty calories. By replacing these with plain water, tea and coffee you can actually cut up to 500 calories a day. If you take that 1lb of fat has around 3500 calories you’ll see that 7 days without sugary drinks can help you cut 1 lb.
4. Introduce some exercise to your daily routine
An easy way to speed up your metabolism is to start doing some exercise. No need to go to the gym if it’s a problem for you, there are many other activities that you can do – walking, jogging, swimming, body-weight workouts at home or even a workout like the burpee workout. When combined together, exercise and diet have a very powerful fat-burning effect.
5. Try eating from smaller plates
The researchers at Cornell University conducted a study with 85 individuals that had good knowledge of nutrition and healthy eating. The subjects were divided in two groups, given either a 34oz or 17oz bowl and asked to help themselves from a selection of different flavored ice-creams. The group that had the bigger (34oz ) bowl helped themselves with 31% more ice cream than the 17oz bowl group. This proved that swapping our plate with a smaller one should do the trick of making us eat less.
6. Add some essential fatty acids to lose weight
Besides increasing our immune system, healthy fats like omega 3 are known to help in reducing body fat and excess weight. For healthy fat sources use : fish oil, seeds, nuts, avocados etc.