Losing weight successfully is not always a rapid process. It requires consistency, a healthy diet and an organized meal plan. Some experts recommend losing 1-2 pounds weekly for effective and long-term weight management. There are countless places you can find free meal plans designed specifically to help you lose weight fast.
Some of these plans promote a non-sustainable diet and stop you from eating healthier alternatives. This results in your body losing essential nutrients, making you feel tired and lethargic all day long. It is important to understand that to embark on a successful weight loss journey, and you must commit yourself to a healthy lifestyle.
Being conscious of what you eat is essential; however, this does not mean you won’t be able to enjoy a meal out with friends, a birthday party or a festive family dinner! An organized nutritional plan and some exercise along the way are your way to go!
Be conscious of what you consume
Make a list of all the items you will consume in a day / photo: Photo by Brooke Lark on Unsplash
You won’t be able to lose weight if you are not aware of your daily calorie requirement. At times, we tend to consume more than we need and cannot burn them fast enough. Calculating TDEE is the best way to help you calculate your daily needs.
Make a list of all the items you will consume in a day, and stay conscious of the number of calories you put inside yourself. If you consume an extra portion during the day, reduce the intake during dinner time. Most of the foods these days come with the per serving information. If you cannot find any, you can always calculate it.
Build a healthier breakfast
As we know, breakfast is the most important meal of the day. A healthy, fulfilling breakfast is good enough to keep you energized and satisfied throughout the day. Skipping breakfast may leave you hungry, dissatisfied, and lazy as you progress through the day. It might even lead you to consume more significant chunks of food to fullfil your hunger.
Try eating 400-500 calories in the morning and ensure eating lean proteins plus filling fat like eggs, unsweetened Greek yoghurt, nuts, or nut butter and fibre including vegetables, fruit, or 100% whole grains. Starting your day with a blood sugar-stabilizing blend of nutrients will help you shed those extra pounds and slim you down.
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Enhance intake of fruit and vegetables
Ever wondered why nutritionists suggest green juices? Because adding certain green juices to your diet can speed up your metabolism and help your body burn those unwanted calories. They offer a host of vitamins and minerals that your body requires daily. These green juices, made from certain fruits and vegetables, are a good source of vitamins and minerals, including folate, vitamin C and potassium.
Because of their high water and fibre content, fruits and vegetables weigh less per gram than starchy foods like bread and pasta. Nobody can deny the fact that each type of fruit brings its own unique set of nutrients and benefits. Moreover, fruits are the best source of vital vitamins and minerals and are high in fibre. They also give an extensive range of health-boosting antioxidants, including flavonoids. If a person eats a diet high in fruits and vegetables, fruits can lessen a person’s risk of developing heart disease, cancer, inflammation, and diabetes.
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Eat slowly
As necessary as chewing your food correctly, taking it slow while eating is equally important Understanding your food and what you are eating helps your brain, which helps your body. Your brain ought to be aware of everything you eat, and unless you eat slowly, you won’t allow it the time to process and send necessary signals to help you stop overeating. Your brain takes about twenty minutes to activate itself, so while you give it the time to process, avoid eating in a rush.
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Cut down on sugary drinks
Smoothie drink / Photo by Denis Tuksar on Unsplash
Soft drinks, different beverages and sports drinks are sweetened with added sugars such as sucrose or high fructose. While most consider food the primary source of calories, a few drinks (including fruit juices and energy drinks) are disregarded. The calories from these drinks are not instantaneously detected by the body and are the leading cause of calorie intake. While choosing ‘low sugar’, ‘no added sugar’ or ‘diet’ drinks can be a very effective way to reduce your calorie intake and manage your weight, simple water and homemade fruit juices are ideal.
Do not stock junk food
“Junk food” is a term used to describe food high in calories (sugar and fat) and possibly also sodium, but with little dietary fibre, protein, vitamins, minerals, or other vital nutritional value. If you don’t stock up on junk food, you are less likely to reach for it. A healthier, more sustainable snack would be nuts, fruits, and juices. There are countless healthier options available, like homemade granola, roasted nuts etc. that can be a more sustainable approach for your overall health.
Importance of Exercise
Kettlebell training / Photo by CHU Gummies on Unsplash
Last but not least, the effects of a healthy diet are incomplete without a bit of exercise. Indeed, one can quickly lose weight by eating less food, but adding physical activity allows you to burn more fat than dieting alone. Therefore, any weight-loss plan that includes regular exercise is not only more successful but it’s also healthier. Studies show that combining aerobic exercise with resistance training can maximize fat loss and muscle mass maintenance, which is essential for keeping the weight off and maintaining lean muscle mass.
Conclusion
Losing body weight is what almost every person wants to do. It is a complex process for many people that takes determination and motivation. There are multiple steps involved in this process, but it is essential to stick with it. Losing weight is arduous, but keeping a delicate balance between a healthy diet and exercise is key to shedding those extra pounds and keeping yourself active and happy. There are various diets plan available, and one can quickly adopt them as per the requirement of the body and can enjoy a healthy life.
