Losing weight is a challenge, and it can be demotivating if you don’t know what to do and aren’t seeing results. There are hundreds of different diets available, each one promising to be the final one.
The problem is many of them are restrictive and hard to follow. For those of you who wonder what the best way is to lose weight, we give you five healthy tips to help you achieve your goals.
Eat Fewer Carbs
The most crucial tip to losing weight is to cut back on sugars and starches. Fewer carbohydrates mean you feel less hungry and eat fewer calories. It doesn’t mean that you need to eliminate carbs from your diet but rather that you eat healthier ones.
Research shows that refined carbs spike blood sugar levels very quickly, which leads to cravings and hunger. In turn, it causes people to increase their food intake a few hours later. If you want to eat starch, make sure that the food you eat contains fiber. Some of these foods are:
- Dried beans and lentils
- Vegetables such as brussels sprouts, broccoli, spinach squash, sweet potatoes
- Fruit includes apple, berries, oranges, and pears
- Eggs with the yolk
- Meats such as chicken, beef, pork, lamb
- Fish and seafood examples are trout, salmon, shrimp
- Plan proteins: legumes, beans, and soy
- Swiss Chard
Proteins, Fats, and Vegetables
At every meal, you should have protein, fats, and vegetables. Try eating only three meals a day, but if you’re starving, have a healthy snack in between. Keep your plate varied and colorful. Each meal should contain 50% fruits and vegetables, 25% proteins, and 25% grains.
Make sure that any meats you eat are lean with any excess fat trimmed off. Healthy options include:
Contrary to popular belief, fats aren’t the enemy when it comes to weight loss. We need a certain amount to maintain our health. Some good alternatives include olive oil, avocado oil, and butter.
The idea is to stay away from saturated and trans fats. Those types are unhealthy for the heart, weight loss, and can cause diabetes. A great natural source is fatty fish such as sardines, anchovies, salmon, herring, tuna, and mackerel.
Load your plate with low carb vegetables to appease your appetite. They are loaded with nutrients, and you can eat a lot as they won’t take you over the 20-50 net carb limit per day. Some choices for low carb veggies include:
Get Moving and Keep Hydrated
Exercise is beneficial not only for the body but also for the mind. Of course, increasing your level of movement will also help towards reaching your weight loss goals. One hour a day is enough to start seeing results.
However, if that isn’t possible, experts suggest aiming for 150 minutes per week. Moderate activity such as a brisk walk is sufficient to start, increasing the intensity as you get healthier and fitter. Remember that when you start to exercise, you need to stay hydrated.
Water is vital for the proper functioning of your body. It’s necessary for healthy circulation, digestion, and waste elimination. It can even boost your metabolism slightly, but over time this will add up and aid your weight loss goals.
Try drinking a glass of water before every meal, as studies show it helps people eat less. The recommended minimum is eight glasses a day, but if you struggle to reach that goal, consume as much as you feel you can handle.
Prevent Snack Attacks
Snacking is one of the biggest problems when trying to lose weight. Often we don’t realize how the calories add up if we’re eating throughout the day. If you feel like you need to munch between meals, make sure to have a stash of healthy nibbles.
Some examples of healthy snacks include whole fruits, nuts, yogurt, baby carrots, and hard-boiled eggs. They’re easy to grab on the run and hopefully help you refrain from eating other unhealthy foods such as chocolates, cookies, and crisps.
Be Kind To Yourself
Unless you’ve been power eating, it likely took a bit of time to put on the extra weight. Consider this when you are trying to lose it again. It’s not going to magically melt away overnight.
Be kind to yourself if you’ve had a bad diet day, steer yourself back towards your healthy eating plan by envisioning your goals. Give yourself a break when things get tough, and remember that you’re doing this for your health. Whenever you reach a milestone, reward yourself with non-food related gifts.
Go for a manicure or get your hair done. Perhaps buy a new shade of lipstick to celebrate. Most importantly, keep a diet diary and take pictures as you go forward in your weight loss journey. It will motivate you to keep going if you can see how far you’ve already come.
Healthy weight loss takes time and determination. Change your eating plan to eliminate refined carbs and include fiber-rich foods to fill your day’s requirement. Make sure that at every meal, you have some protein, good fats, and veggies. A colorful variety will make your meal appealing and taste great.
Get moving with some moderate exercises, and make sure to drink enough water every day. Remember to be kind and patient with yourself and celebrate any achievements with non-food related rewards.
If you keep track of your progress, you will motivate yourself to keep going forward. Take that first step towards health; it’s a decision your future self will thank you for making.