Many people don’t know how to effectively shed unwanted extra pounds. In fact, there are people don’t even know how to lose weight in a healthy way. It is true that diet products and weight loss shakes can go a long way to achieve your target. But is that really enough? It is not and that’s why you need to redesign your diet and lifestyle to lose weight and maintain your weight for a longer time.
A lot of people jump on the bandwagon of a crash and fad dieting. Although such diets help you to quickly lose weight, they are dangerous to your health. As per statistics, the safest thing you should lose in a week is about 1 to 2 pounds. Anything more than that will increase the chances of weight regain later on. Some people looking into personal trainers costs and see if they’re worth the investment. Though a lot of people jump on the bandwagon of a crash and fad dieting.
You can opt for a lot of research-based, healthy methods to lose weight. Some of those are mentioned here.
- Stock your home and office with healthy snacks only
One of the major reasons behind weight gain is munching on unhealthy stuff every now and then. Goes without saying, people conveniently go for unhealthy food items such as candies and prepackaged snacks because they are readily available. A popular study found that people who kept healthy food at home could easily lose and maintain weight. By keeping healthy food snacks at home, people will be able to complete their nutritional requirements and also lose weight. They can also avoid excess carbs and sugar in their consumption. Some healthy snack options include plain nuts, fruits, salads, dried seaweed, and low-fat yogurt.
- Completely omit processed foods
Cutting processed foods is mandatory because they are very high in fat, calories, sodium, and sugar. Compared to whole foods, processed foods contain much fewer nutrients. In fact, various studies prove that consuming processed foods regularly leads to addictive eating behaviors. That’s what develops cravings or leads people to overeat.
- Make sure you eat more protein
A diet that’s rich in protein is one of the healthiest ways to lose weight. Several pieces of research were conducted on protein-rich diets. And they all concluded that such diets can successfully prevent and treat obesity in people. The researchers gathered data showcasing that protein-rich diets (containing 25-30 grams per meal) can improve appetite, manage body weight, and pave the way for better health outcomes. To include protein in the diet, people should eat more eggs, chicken, lean meats, fish, and beans. Food products that contain lean protein include fish, beans, peas, lentils, tofu and, low-fat cottage cheese.
- Avoid sugar
Sugar is something that’s very difficult to avoid. However, the first step you can take is to eliminate processed food from your diet. As per the National Cancer Institution, men from 19 years and older typically consume 19 teaspoons of added sugar on a daily basis. Women of the same age group were recorded taking over 14 teaspoons of added sugar daily. The majority of sugar consumed by people comes from fructose. The liver breaks down fructose and turns it into fat. After the liver is done turning that element into fat, it gets released into the blood cells, ultimately leading to weight gain.
- Coming to liquids
When you are dieting, you have to completely eliminate carbonated drinks, high-carb smoothies, and milkshakes. Along with it, you will also have to avoid sodas, fruit juices, sports and energy drinks. That’s because all these beverages contain an excessive amount of sugar, which can again lead to weight gain. Some of the other high-calorie drinks you need to avoid while dieting includes alcohol and specialty coffees like lattes because they contain a lot of milk and sugar.
Coffee, on the other hand, may have positive effects if consumed without milk and sugar. As per research, black coffee can improve the body’s metabolism. In fact, studies also claim that consuming black coffee can lower the risk of liver problems and diabetes.
Staying well-hydrated is also an essential part of dieting. Water, indeed, is the best fluid one can consume throughout the day. Neither does it contain calories nor has any ill effects on the body. Drinking sufficient liters of water throughout the day increases metabolism. Drinking a glass of water before starting your meal can reduce your appetite and make you eat less. In the end, if you can replace sugary beverages with water, there’s nothing better to help with your weight loss.
All those who are looking to lose weight in a healthy manner need to make permanent changes in their lifestyle and habits rather than adopting temporary methods. Focusing on making vital changes in routine can also help in maintaining weight. If there’s anyone who finds losing weight a big challenge, then he/she can consult with either a physician or a dietician.