The Problem With Weight Loss
The first thing to remember about losing weight is that it requires a sustainable way of eating.
In other words; one that you actually enjoy.
Going on a hot new diet that forces you to continuously restrict calories or nutritious food isn’t going to work.
Because when you come off the diet, that means the “healthier” way of eating finishes and you go back to whichever diet caused the weight gain in the first place.
For this reason, it’s not surprising that so many people are continuously yo-yo dieting.
To lose weight and maintain that weight loss requires a lifestyle and nutrition plan that you can follow long-term.
Nobody can tell you what that specific way of eating might be, as it depends on what you want and what you find satisfying.
Quick Tips For Losing Weight
No matter what style of eating you prefer, there are some common things that everybody should be doing.
One of these is to find nutritious alternatives to the poorer quality foods in your diet.
Additionally, the following tips may provide helpful;
Try to minimize or completely avoid simple sugars and refined carbohydrates. These foods are devoid of nutrients and they're not at all satiating.
Don't over-consume food. For example, if you're on a ketogenic diet then that doesn't mean you should be eating unlimited amounts of fat.
Emphasize protein-rich foods for every meal. As protein is the most satiating out of all macronutrients, it will leave you feeling more satisfied and fuller for longer. Notably, higher protein diets help to reduce food cravings.
Eat your calories - don't drink them. I know it may seem boring at first, but soda and sugary coffee drinks are just empty calories nutritionally speaking. Not only are these drinks harmful to longer-term health, but they also promote weight gain - especially if they are in addition to what you normally eat.
Diet isn't everything; exercise, sleep and even stress all affect hormones which play a role in weight loss (or gain). Try to make time for exercise; if you can't afford (time or money) a gym membership, then just do bodyweight exercises at home. It's also important to strive for a minimum of seven hours sleep each night.
Common Weight Loss Mistakes
These are all some typical ways in which people go wrong when looking to lose weight;
Not sleeping enough: It's important not to underestimate the impact of sleep. For one thing, lack of sleep impairs our body's ability to regulate blood glucose and insulin levels. As a result, we're more likely to feel hunger cravings throughout the day and eat too much food.
Believing it's all about exercise: exercise increases our rate of metabolism and helps us to burn more calories. We can also higher amounts of lean body mass through a well-implemented exercise program, which helps to improve our overall body composition. However, it's our diet that has the most significant impact on body weight. A great exercise program won't show anywhere near its full benefits if nutrition is wrong.
Believing exercise doesn't matter: providing you're consuming a healthy diet, exercise isn't essential to lose weight. However, we shouldn't write-off the benefits of an exercise program. Coupled with a good diet, regular physical activity can help you lose weight at a faster rate, and it a whole host of additional health benefits too.
Restricting calories too much: to lose weight, it makes sense that we should eat less food. However, the lowest possible isn't necessarily better. For instance, if you go excessively low with caloric intake, then any diet will become painful to endure and you'll constantly face cravings to eat. Eventually, this eating plan will prove unsustainable, and when people finish their diet, they often gain all the weight again.
Focusing on the short term, not the long term: To make a long-lasting sustainable change requires a healthy lifestyle that doesn't have a finish date. For this reason, think of your diet as being forever rather than for six weeks. This requires a way of eating that you find enjoyable and satiating, and it should be one that prioritizes whole, natural foods.
Lastly, sustainable weight loss doesn’t come in a pill. While supplements may possibly offer a few benefits, their impact is only minor compared to your overall diet.