When people decide to go on a diet they are already on a mindset that they are depriving their bodies of the food they want. This is the reason why most of them quit in the first 7 days itself!
The trick to lose weight is to make lifestyle changes and not just nose dive into any form of fad diets to see quick results.
Now creating healthy habits is a process, this method takes time and patience which is an option that one needs to choose instead of jumping from one diet to another, it is a better way to shed the pounds and to keep them at bay.
By keeping track of some of the following mistakes, you can make a transformation that can last a lifestyle. Statistics say that up to 90% of people who lose weight with crash diets end up gaining most or all of it back within 3 to 5 years. You can prevent that from happening to you if you follow these steps.
Eat Breakfast Everyday
Many people feel that skipping breakfast helps with weight loss, but this is just a myth. Statistics show that people who do skip breakfast end up eating a lot more calories than the ones who don’t skip breakfast. It is also said that the later ones perform better at school and work and also end up with a better BMI than the former. Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
Cut Back on Carbs
The most important part is to make sure you should cut back on sugar and starches One of the major benefits of cutting down on the carbs is that it helps in lowering your insulin levels, thereby aiding the kidneys to shed the excess sodium and water. This plays a positive role in helping to reduce bloating and unnecessary water weight. Research suggests that a low carb diet can reduce appetite, which may lead you to eat fewer calories without thinking about it or feeling hungry.
Choose Liquid Calories Wisely
Today, we have industries launching new drinks with flavours that can pile on the calories and without reducing hunger. In fact, some of these leads to more hunger after consumption! One can always choose to satisfy your thirst with water, low-fat milk, or even small portions of fruit juices. If you feel hungry in between meals it’s always better to have a nutritious low-calorie vegetable juice rather than snack on junk food. Another quick tip is to be careful of the alcohol calories, which add up quickly. If you are someone who enjoys a drink or two, limiting them to the weekends can be a huge calorie saver. Also watch out for those mixers, particularly in fruit flavoured drinks or cocktails. Check any mocktail or cocktail for ingredients like syrup, additives, juices - you may be surprised at the number of wasteful calories they put in you.
Eat Protein, Fat Or Vegetables
As a general rule, eat two or three meals per day. Each meal should ideally consist of a protein source, a low carb source, and a fat source.
- Protein - High protein diet helps in reducing your hunger pangs, your obsessive thoughts about food by 60%, reduce the desire to snack in the night by half, and make you feel full. In most studies, it is clearly stated that when it comes to losing weight protein is the most crucial link holding it together.
- Low Carb Vegetables - Always load your plate with greens, they are packed with nutrients and you can eat large amounts of it without going over 20-50 carbs a day. Vegetables have all the nutrients and fiber that will keep you on your healthy path.
- Healthy Fats - Sources of healthy fats include butter, ghee, olive oil, etc a combination of these will definitely help you keep your hunger levels low.
Assemble your meals with a plan, do not indulge mindlessly. Each meal should be sourced with proteins, healthy fats, and low carb vegetables, this will help you stay consistently on your healthy route.
Add More Steps
People always say it is 70% of the food intake and 30% exercise, in order for the cycle of weight loss to be complete. A nutrition plan is incomplete without the addition of some kind of physical activity to your daily routine. Throughout the day, one can make a conscious decision to be more active, especially for the ones who are always sitting at their desk. Keep a track, gradually add more steps until you reach a 10,000 a day. Keep yourself a reminder so that you can always track your movements. Some of the ways to keep yourself active are, to pace while you talk on the phone, take the dog out for an extra walk, etc. These gradual changes will make a big impact in your life, again consistency is the key.
It is not necessary that you need to keep a calorie count on what you eat, but it is always good to be mindful of what you eat. At the same time, it is important to give your mind and body time to adapt and change. Make sure you achieve your health goals, one slice at a time! Also you can buy health insurance policy for yourself & your family, Contact us to know more.