Experts have shared 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 even start losing weight.
How to lose weight if it's scary to even start?
- Prepare your lunch at home, because a quick lunch in a cafe is extra calories. It doesn't take long to prepare dinner. In addition, you can cook something that is not only delicious but also healthy.
- Lack of a clear training plan makes it difficult to lose weight. You need to create a flexible training schedule, set aside comfortable time for sports and at the same time take into account your biorhythms, fatigue after work and household chores.
- More goals, more results. Small goals are an excuse not to give up. When a person does not have a specific goal, he loses his aspiration. So first decide on a global goal and then mark the very small ones.
Do you have problems with weight loss? 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 probably a waste of your time and valuable energy.
After all, people often give up, so focusing too much 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 question? Your weight is hormonally regulated. If you reduce your levels of the fat storage hormone insulin, you will probably find it easier to lose weight.
Choose a low carb diet
- If you want to lose weight, consider cutting sugar and starch (such as bread, pasta and potatoes).
- This is an old idea: for 150 years or more, there have been a huge number of weight loss diets based on eating fewer carbohydrates.
- What's new is that dozens of modern scientific studies have proven that yes, medium-low carbs may be the most effective way to lose weight.
Obviously, you can still lose weight with 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 do not like to "just eat less", as this can lead to hunger. Sooner or later, a normal person will probably refuse and eat, hence the spread of the "yo-yo diet".
- The main advantage 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 low-carb calories.
Sugar and starch can increase your hunger, while avoiding them can reduce your appetite to more adequate levels. If your body wants to have the right amount of calories, you don't have to worry about counting them. This way you count the calories, but you don't have to count them.
Recent large-scale and rigorous studies have confirmed the metabolic-saving effect of various weight loss groups, which burn an average of 200 to almost 500 extra calories per day on a low-carb maintenance diet compared to a high-carb or moderate-carb diet. diet.
Bottom line: A low-carb diet can reduce your hunger. And it can also increase the rate of fat burning.
Eat when you are 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 energy sources and it needs at least one of them.
Low in carbohydrates and fats = starvation
Avoiding carbohydrates and fats can lead to hunger, hunger and fatigue. Sooner or later, many people fall apart and give up. You can eat more natural fats until you feel satisfied. For example:
- Butter
- Whole cream
- Olive oil
- Meat (including fat)
- Oily 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 for fuel by your body as the level of fat that stores the hormone insulin will be reduced.
Are you still afraid of saturated fats? You may want to reconsider this. The fear of saturated fats is based on theories that recent research has shown to be wrong and incorrect.
Butter is a great food. However, do not hesitate to eat mostly unsaturated fats (eg olive oil, avocados, oily fish). This can be called a low carb Mediterranean diet and works just as well.
Eat only when you are hungry
On a low carb diet, you should strive 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 delicious and easily accessible. Three common pitfalls are:
- Dairy products such as cream and cheese. They work well in cooking because they are satisfying. The problem is that in the evening you can eat a lot of cheese in front of the TV. . . without being hungry. Be careful with this. Or lots of cream with dessert when you're really full and just keep eating because it's delicious. Or another common culprit: large amounts of heavy cream in coffee.
- nuts. It is very easy to eat until the nuts disappear, 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 overeat. Another tip: avoid carrying the entire packaging on the couch. Instead, choose a small bowl.
- Low carb baked goods. Even if you only use almond flour and sweeteners, baked goods and cookies usually provide extra nutrition when you're not hungry. . . and yes, it will slow down weight loss.
Feel free to skip meals
Do you have to have breakfast? Research has confirmed that the answer is no. Do not eat if you are not hungry. And this applies to every meal.
With a strict diet, hunger and the need for food are significantly reduced, especially if you are overweight. Your body can happily burn your fat stores, reducing the need for food.
- If this happens, be happy!
- Don't fight it by eating food you don't want.
- Instead, wait for hunger to return before eating again.
- This will save you time and money while speeding up the 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 regular breakfast may be needed on a high-sugar or processed carbohydrate diet to control hunger, but is not usually needed on a keto diet. Hunger will return slowly and you should have enough time to cook and eat.
Bottom line: To lose weight sustainably, eat when you are hungry - but only when you are hungry. Forget about the clock and listen to your body.
How to maintain your weight in the long run
- Losing and maintaining a lot of weight in the long run is unlikely to happen unless you constantly change your habits.
- If you lose weight and then return to your old life, do not be surprised to find that you are overweight.
- Maintaining weight loss usually requires long-term changes.
Forget quick fixes. If you lose a little weight every month, you may eventually be able to lose all the excess weight. This is inevitable progress. This is what you want.
Long-term change is most difficult at first, especially in the first two weeks. It's like quitting smoking. Once you develop new habits, it will become easier every week. In the end, this may come naturally.