The Art & Science of Losing Weight
When it comes to losing weight, there are almost endless concepts and programs. There are almost as many weight-loss programs on the planet as there are weight-loss experts. It makes it quite difficult for overweight and obese people to choose the right plan to address their problem.
A fruitful and responsible weight-loss plan will address different aspects of your lifestyle to help lose weight and maintain it in the long-term. It involves motivation, taking the healthy diet with good control over calorie intake, and regular physical activity.
Permanent changes require to both healthy habits and lifestyle. So what steps should you take to lose your weight responsibly?
Five Ways to Help You Lose Weight Responsibly
#1. Get Motivated
If you are not motivated to achieve the desired results, you are less likely to get through your weight loss program. Losing weight takes both time and effort, and you have to be both motivated and committed to it. You will have to stay focused, and it will require both physical and mental energy.
#2. Manage Stress
Stress is often one of the main contributing factors to obesity. So managing the stress in your life can also play a significant role in helping you with weight loss. It may not be possible to eliminate stress completely from your life, but you can always manage them better to improve your lifestyle.
#3. Set Your Goals
Once you have ensured that the first two steps address, you should set realistic goals for weight loss. It is important to have realistic goals because weight loss is a complicated process. If you don’t set reasonable goals, you are more likely to be disappointed. For example, if you set a goal to lose 1 to 2 lbs a week, you are looking at burning 500 to 1,000 calories more than you take every day. And this is something that is achievable.
You can start by setting a goal of losing 5% of your current weight. Once you have achieved it, you can set a new goal. In fact, there are two points for which you should set the goals. First one is for the outcome and the second one is in the process. It is the process goals that will help bring changes to your lifestyle and habits.
#4. Switch to Healthier Foods
While you set goals, you should also focus on switching to healthier foods to lose weight. The new eating habit should be more about adding more nutrition while reducing your daily calorie intake. There is no need to lower a factor like the taste. A good strategy will be to switch to more plant-based foods. It includes whole grains, fruits, and vegetables. You can lose weight responsibly without having to give up on nutritious and delicious foods.
Follow these tips when you want to get the right nutrition and lose weight:
- Take at least three servings of fruits and four servings of vegetables every day.
- Whole grains should make in place of refined grains.
- Reduce your intake of sugar.
- Switch to healthier fats like olive oil.
- When it comes to dairy products, switch to low-fat foods.
- Reduce your intake of poultry and take only lean meat.
- Here is a list of elaborate food-related tips you should follow to lose weight:
- Make More Proteins
Proteins have satiating effects. At some time, proteins also assist in boosting strong growth. When it comes to food sources, you should take both animal and plant-based proteins. Lentils, quinoa, and tempeh are excellent plant-based sources of proteins.
- Take More Fiber
When you make more high-fiber foods like vegetables, you will feel fuller for longer. It is recommended to add more than 5 gm of fiber per serving. You can also add snacks like baked apples to your daily diet to increase your fiber intake.
- Smaller Plates
The plate size also impacts your weight-loss goals. If you stick to the average plate size, it will be harder for you to lose weight. So use a smaller plate, and you will be amazed that it will also help you feel fuller without having to consume as much food. Smaller plates create smaller portions, and there is also a psychological effect that makes you feel that you have taken more food if the plate is full.
- Chew Slowly
It may take more time to finish your meals, but eating slowly helps you in losing weight. The slower you eat, the more time your body gets to register fullness.
- Avoid Distractions
One of the triggering factors for weight gain in many people is that they take food while being distracted. If you eat while watching TV, movies or reading magazines, you are highly likely to overeat. It is so easy to lose track of how much food or snack you may consume when you are engrossed in something interesting.
It is another important pillar of losing weight on a responsible basis in the long-term. You should focus on engaging in regular and gradual physical activity. A lifestyle of regular exercise shouldn’t change even after you have achieved your weight-loss goals. If you want to keep weight off, you will have to maintain your healthy lifestyle.
Make sure to create a balanced exercise regimen in which you include both aerobics and strength training. While the aerobics help in burning more calories and boosting your cardiovascular health, strength training will help build more muscles. Regular exercise will not only help you lose weight, but it will also help you fight-off many potential diseases that usually accompany obesity.
The Bottom Line
When you plan your diet, it is important to maintain a calorie counter. Note down your daily intake and record the number of calories you take. You should also keep a record of the calories you burn from physical activity. Focus on burning more calories than you consume without losing out on the nutritious diet.
At the same time, it is also important to remain committed to your goal. It will be best to set short-term ‘outcome’ goals and ‘process’ goals and renew them once you have achieved them. You would be amazed by the small inputs you make every day and start noticing results within a few weeks.
Using this strategy will help you lose weight responsibly without using any fad diets, scam weight-loss programs, or unhealthy practices or products.
About author: John Tucker, blogger, freelance writer at AdvancedWriters.com custom essay writing service, blogger