There are many diets out there to lose weight. A lot of which are unhealthy and not easy to keep up with. First of all, let‘s clear the table from all the diets that require a limited amount of food, secondly let‘s erase all the mono diets which allow you to eat only one type of food.
These diets are extremely efficient at first but really hard to keep up with and often result in gain weight simply because these types of diet are not meant for the long run. We will discuss in this article the different ways to shed those extra pounds in a very healthy manner for the long term.
Weight lifting is one of the most efficient ways to burn fat and replace it with muscle. You don‘t need to go to the gym or a personal trainer to lift weights. All you need is your willpower and some weights. You don‘t even have to buy weights to begin, you can start very simple with a 1-liter bottle of water and slowly upgrade with heavier products that you may have around the house.
Spend at least one hour every other day lifting weights. Doing so not only burns calories, but also boosts your metabolism. If you do not like to lift weights or if it is not ideal for you due to certain conditions (for example, if you have scoliosis), then you can do other workouts such as:
- Jogging or running
If you are not really a sports person, you should start slowly. Start by a short workout session of 10 minutes and gradually increase the time. Start by walking short distance instead of using transportation, take the stairs instead of the elevator, stretch your body when you wake up and try to move as often as you can.
Consume a diet that includes vegetables, fats, and proteins
The ideal meal consists of low-carb vegetables, a source of fat, and a source of protein. If you do this, you will meet the daily recommended carbohydrate intake of 20 to 50 grams. For the low-carb vegetables, you may choose from the following:
- Swiss chard
- Brussel sprouts
You may put as much of these vegetables onto your plate as you want. As for the sources of fat, we obviously are talking about healthier fats that you may choose from the following:
- Avocado oil
- Coconut oil
- Olive oil
Coconut oil is the best type of fat for cooking. It contains high amounts of medium-chain triglycerides (MCTs) that can increase your metabolism and are more fulfilling than the other fats. Lastly, for the sources of protein, you may choose from the following:
- Eggs – the best ones are pastured eggs or eggs enriched with Omega 3.
- Fish and Seafood – lobster, shrimp, trout, and salmon are the best choices.
- Meat – Chicken, lamb, pork, beef, etc.
I cannot emphasize enough how important it is to consume a lot of protein. This has been proven to increase metabolism by 80-100 calories per day.
In addition, it can result in a decrease in late-night urges to eat by 50%. Also, it can make you feel fuller and make you automatically consume 441 fewer calories daily. Bottom line is, protein is king when it comes to weight loss.
Keep in mind that proteins are not exclusively found in animal products and you can easily find alternatives to meat.
Stay away from starchy and sugary foods
Lastly, the most vital step in losing weight is to avoid consuming starchy and sugary foods such as the following:
- Potatoes chips
- French fries
- Black, lima, and pinto beans
- Pastries such as donuts, bagels, muffins, and cupcakes
These foods trigger the discharge of insulin the most. Insulin is the primary hormone in the body used for the storage of fat. When the insulin levels decrease, it becomes a lot easier for fat to get out of storage and the body burns down the fats, not the carbohydrates.
One last advice people should know of is to not go into a drastic diet but balance your meals. Allow yourself a cheat meal or a treat from time to time so you don‘t crave it and end up binging on every unhealthy food you find.
Decreasing insulin levels also make it easier for your kidneys to expel excess water and sodium from the body, reducing bloating. Are you trying to lose weight?
Give these three simple steps a try and let us know how it goes!
For a more complete understanding of dieting and weight loss, you can use these following articles linked below.