Are You out of shape and seriously want to lose weight? Do you have a health condition that requires you to shed some flesh? What if I show you how to steadily lose 1-2 pounds weekly for a long term weight management?
For effective weight loss, low carbohydrate diets and whole-food, lower calories diets are the most ideal. Interestingly, they are easy to implement. What can you do to reduce weight and at the same time eat healthy?
Take the steps below:
- Firstly, reduce your appetite
- Secondly, improve your metabolic health
- Ensure you lose weight fast.
However, to implement the steps above, take the following actions:
Reduce Refined Carbs
Yes! Reduce your intake of sugar, starches, and carbohydrates. Replace your diets with whole grains. When you reduce the number of refined carbs, you will just end up eating fewer calories. It will as well help you to burn store fat in your body instead of cabs. Many persons go for complex carbs like whole grains with a calorie deficit. This helps them take in more fiber and make digestion slow and keep them constantly satisfied. In this way, you will experience steady weight loss since it reduces your appetite. It as well reduces your insulin level. But it is best to consult your doctor if you want to lose weight.
Eat more Protein, Fat and Vegetables
Further, it is important to ensure that each meal you take has some: protein, fat and vegetables, and a small portion of whole grains. The essence is that the protein will help safeguard your health and muscle mass while losing weight. It as well improves your cardio-metabolic risk factor, appetite, and body weight. Moreover, it reduces your cravings for food by 60% and makes you feel full.
You can get protein from leguminous plants like groundnut, beans, cowpea, and lots more. Also, you can get it from fishes and meats from many animals. Vegetable sources include cucumber, lettuce, cabbage, kale, tomatoes, spinach, broccoli, etc. Healthy fats here can be gotten from olive oils, avocado oil, coconut oil, and others. However, take everything in moderation.
You can lift the weight, skip, dance, workout, take a walk, play games like football, basketball, tennis, or whatever game you like. Make sure you are moving your body. This helps you to burn fat stored up already in your body. You can do this 3 to 4 times a week. You must not do a particular exercise, choose the one that interests you, and practice consistently. It will help you a great deal. It is however important to know that weight lifting and cardio workouts help you lose weight faster.
Start a Custom Weight Loss Plan
Lastly, you can apply for a program customized to your fitness needs? You can get this plan from any fitness website and ensure to follow through with it.
9 Weight Loss Tips
- Firstly, avoid sugary drinks and excessive carbohydrate intake.
- Secondly, eat a high protein breakfast to reduce cravings throughout the day.
- Thirdly, drink water before meals. It will reduce your appetites.
- Fourthly, eat weight loss-friendly meals.
- Also, eat soluble fiber; it helps lose weight very fast.
- Drink coffee or tea to boost your metabolism
- Take whole grains in moderation.
- Sleep well.
- Finally, eat slowly. It makes you feel full and boosts weight-reducing hormones.