Most people begin the New Year highly motivated to lose weight fast. Unfortunately, most of them drop out of their diet plans before the end of January. The main reason for his is that most fad diets are not sustainable in the long run. If the diet is not based on sound scientific ideas, you will be low on energy and high on hunger. And this usually makes people give up on their diet plans. Follow these simple tips to improve your chances of long-term weight loss success.
#1. Stay away from sugars and carbs
Sugars and carbs are the two main food groups that cause weight gain. When we eat a high amount of these two, it leads to a rise in our blood sugar and this, in turn, prompts our pancreas to release insulin. And when insulin enters our system, it suppresses the hormones that make our body burn fat.
So how do we know that we are overeating fat and sugar:
- Weight gain
- Low energy
Stay away from sugar and carbs and the insulin levels in your body go down. This helps the body burn fat instead of carbs. Lower insulin also helps our body to shed the excess water weight that we carry around with us.
Lesson no 1. Lower insulin level leads to fat loss and helps us shed water weight.
#2. Include proteins and vegetables in your diet
Include proteins, and vegetables in your diet. Protein is essential for growth and repair of tissues in the body. Vegetables are low in sugars and fats and help fill your stomach.
Try these healthy dishes:
- Spinach omelet
- Cucumber and radish salad
- Roasted sweet potato
Proteins help boost metabolism and to control cravings. Proteins are in fact, a superfood for weight loss.
Lesson No 2: Proteins and low-calorie vegetables help boost metabolism and control craving.
#3. Fats are not a dietary villain
For a long time, Fat has been relegated to the role of villain in our diets. According to nutritionists fats have a significant role to play in our overall health. Dietary fats provide the much-needed energy to our body and also support cell growth.
We have four main types of fats in our diet:
- Saturated Fats
- Trans Fats
- Monosaturated fats
- Polyunsaturated fats
Eating foods with essential fats are essential for a healthy diet.
Lesson No 3: Include fats in your diet plan to avoid loss of energy.
#4. Strength training
If you follow the first three rules, you will lose weight even without exercise. However, strength training can provide a significant boost to your weight loss objective. When you lift weights and do some exercise, you boost your metabolism, which is excellent for weight loss. This helps you gain muscle and lose fat from your body.
If lifting weights is not your style, you can opt for any form of light exercise like walking, jogging or swimming.
Lesson No 4: Weightlifting is an excellent way to improve the metabolism of your body.
#5. Cheat meal
If the diet gets too monotonous or boring, opt for a cheat meal once a weak. You can go for a high carb dish for this meal. But make sure that you have healthy carbs. This carb reloads in your system helps regulate some fat burning hormones in the body.
Some of the benefits of carb reloading are:
- A boost in energy levels
- Fewer cravings
- Helps in weight loss
Lesson No 5: Cheat meals once a week helps keep your weight- loss goal on track.
#6. Calorie counting not needed
There are no need count calories of every morsel that goes into your mouth as long as you are following the basic principals of this diet. Eat portions of proteins, fats, and low carb vegetables, and you will lose weight.
If you feel you can not follow the discipline of a diet and cannot do portion control without counting calories, you can check the various calorie counting tools available online. Just keep your carbs under 50 grams a day.
Lesson No 6: No need to count calories as long as you can keep the carb intake to less than 50 grams a day.
Follow the steps to lose 5kg in the first week
Follow these six necessary steps for a slimmer and fitter body this year. Follow these steps strictly, and you can lose up to 5 kg the first week. This initial weight loss is mostly water weight. The second week onwards you will start seeing positive changes in your body.
While following this diet, you may feel a little strange initially. This is known as low-carb flu. Don’t worry, the symptoms of this flu go away after a few days. Not only will you feel sitter your body will also become healthier thanks to this low-carb diet. This diet helps in reducing high blood sugar and high blood pressure.
Low Carb Eating Tips
- Get creative with eggs for breakfast. Scrambled, omelet or egg muffins, there are plenty of recipes to make delicious eggs.
- Binge on salads: As long as the vegetables in the salad are the low carb variety, you should have no worries.
- Replace rice with grated cauliflower. It tastes great and cooks fast.
- Drink coffee or tea: Have as much coffee and tea as you want as long as it is sugar-free.
- Avoid processed food. Stick to real or natural food.
- Eat your meals slowly. Savor the food you eat. Fast eaters gain more weight.
- Try different cuisines. As long as the ingredients are as per your plan, there is no harm in trying other cuisines.
- Include chia seeds, flaxseeds, almonds and walnuts in your diet.
- Include green vegetables in your diet. All green vegetables are low in calories and high in nutrition.
- Drink water at least half hour before each meal. Keep yourself hydrated through the day.