You have tried different strategies to lose weight but still can’t shed the stubborn pounds clinging to your body. After trying a variety of diet programs, you have eaten your way back to more weight, much to your disappointment.
The truth is that diets don’t work as they only disrupt your metabolism and may even lead to eating and psychological disorders. Weight loss is a long process that requires careful planning, discipline and a lot of patience. Many Americans pick up unhealthy habits all in the name of shedding excess weight only to end up where they started.
But there is another way. What you eat, how you eat it, and physical exercise are essential to the weight loss process, and you also need to consider the role played by stress and sleep as well as other factors affecting weight loss or gain.
There are many healthy ways of losing weight, but let’s take a look at five tips to help you increase your fitness levels.
Don’t skip breakfast
Don’t make the mistake of skipping breakfast if you don’t want to overeat later in the day. Eating breakfast kick starts your metabolism and keeps it active throughout the day. According to one study of people who lost and maintained their weight in check for over five years, a common attribute they all had was eating breakfast. However, breakfast should consist of natural, wholesome foods including whole grain cereals, brown bread, eggs, fruits and vegetables and other healthy meals. So, eating the breakfast on time is not more important than choosing what to eat.
Remove processed carbs from your diet
Refined carbs including candy, cookies, cake, cupcakes, muffins, soda, chips, white bread, and store-sold fruit juice are not healthy for you. Excess refined carbs will be converted into fat, and this will hurt your weight loss goals. Also, cut out breakfast cereals and fruit yoghurts with plenty of added sugar. Go for wholesome complex carbs that don’t give you a sugar high, and provide a steady supply of energy to the body for an extended period. For your cereal, go for low-carb, high-fibre cereals. Olive oil, unsalted nuts, and avocado are sources of healthy fats to include in your diet. In addition to reducing fat buildup in your body, cutting unhealthy carbs can help lower insulin levels, which stimulates the kidney to get rid of more water and sodium out of the body.
Stop counting calories
It can be futile counting calories if you don’t eat healthy nutritious meals. Instead of counting calories, keep your carbs low and maintain a diet that consists of protein from lean sources, healthy fats, and low-carb veggies. Combined with physical activity, you will soon achieve your ideal body weight without much trouble.
Increase your physical activity
Physical activities such as cardio and strength training can help burn loads of calories and fat. A combination of a well-rounded diet with a regular workout routine can help you lose weight and keep it, leading to optimal body weight and enhanced health. Physical activities such as walking, jogging, running, cycling, swimming, and team sports can rev up your fitness levels. Strength training such as weight training and body weight exercises can increase the rate of weight loss by helping to build muscles which are metabolically active tissue that burns calories. Be sure to start light and gradually increase the intensity of your workouts as your fitness levels improve because when it comes to exercise, it’s good to know when your body needs it.
Keep tempting foods out of reach
It’s hard enough to be a disciplined, healthy eater without the distraction of junk foods. Be sure to stock only healthy meals and snacks in your fridge and pantry to reduce the temptation to indulge. However, you can have some treats once in a while when you are eating out.
Losing weight is a painstaking and slow process that can stretch you to the limit. But it’s doable with the right plan and loads of discipline. Remember you didn’t add the extra pounds in a day, so don’t expect it to disappear in one. Give yourself time, follow a healthy diet and work out regularly, and ideal body weight will soon be within your reach.