Losing weight may not be easy, but by adopting a sensible approach and making small but beneficial lifestyle changes, you can lose weight without feeling like you are on a diet. This guide provides you with a range of helpful information and weight loss strategies.
1. The Fundamentals of Weight Loss Simply speaking
, you lose weight when you consume fewer calories than you burn. This creates a calorie shortfall. You maintain a calorie deficit by eating less, moving more, and substantially altering your lifestyle too.
2 . Pre-portioned meals: Preparing accurately portioned meals (using pre-portioned plates or tools such as a kitchen scale),
or paying attention to standard portion sizes, can help control your meal size. Processed Foods, Sugars: Majority of processed foods come loaded with high fructose corn syrup or hidden sugars. Overcome your sweet cravings, by attempting to limit your consumption of processed foods. Perhaps carry a nutritious snack while you’re out? Hydration: Regularly sipping on a cup of water, before and throughout your meal, can help you eat less and fill up faster. Water is heavy, filling and free of calories. Regular Meals: If you are asking your body to stay alert and function for at least 8hrs, do please feed your body with energy. Try eating a moderate-sized meal every 3-4 hours.
3. Increased Physical Activity Exercise: Working out as deeply as
possible and making your workouts as fun as possible, can help to get those extra pounds melted away!.
The more calories you burn, the closer you are to getting rid of those un-welcomed pounds. Love your exercise so that it never feels like exercise
4 .Behavioral and Lifestyle Changes
Set Realistic Goals: Small, achievable goals help to keep motivation going and allow you to track your progress. A weight loss of 1-2 pounds a week is considered to be healthy and sustainable.
Track Your Food: Food tracking can make you aware of eating patterns and may help you identify areas where you can eat smarter. There are plenty of food tracking apps out there which makes this super convenient.
Be Mindful: Mindful eating includes things like being attentive when you are hungry and full, eating slowly and thoroughly enjoying every mouthful. This will prevent you from overeating and make the whole experience more valuable.
Get Enough Sleep: Studies show a lack of sleep can negatively influence your hunger and appetite hormones and can possibly lead to increased cravings and weight gain. Strive to sleep 7-9 hours each night.
Manage Stress: Stress can trigger emotional eating and lead to weight gain. Incorporating stress-reducing things into your schedule, like yoga, meditation or your favorite hobby, can be useful in supporting overall weight loss efforts.
5. Understanding and Overcoming Plateaus
Weight loss comes with it’s fair share of plateaus and setbacks.
If weight loss is slowing or has stopped:
Consider Your Calorie Needs: As you lose weight, you lose some muscle with it, which means your resting metabolism (the amount of calories your body burns at rest) drops. This also means you need to decrease your calorie intake to continue pursuing weight loss. Or, instead, you can engage in a little more activity in addition to watching your diet of course. If your weight loss has stalled, you may have uncertainty about where to start considering a calorie reduction or an activity increase. Check with Tang Nak to discuss a structured plan of action.
Change Your Workout Program: If you are doing the same workout day in and day out, change your program by 10-20% to shock your muscles and body into loosing weight again. Start with our site’s muscle and strength workout program for some new ideas.
Stay Patient and Persistent: Weight loss is not linear. If you stick consistently to living a healthy life, eventually the hard work will pay off and you will see results.