Many people continue to suffer from obesity. Statistics say that it’s among the leading cause of many diseases in most countries but, losing weight is not easy. There isn’t an overnight solution. Effective and permanent weight loss takes commitment, consistency, and determination.
Today, there is so much information on weight loss. If you look at any magazine, television program, or read through websites, you can’t miss an advertisement or a story on different ways of losing weight. But even though this information is available, people aren’t losing weight.
One reason is that many individuals rely heavily on fad diets or pills and refuse to acknowledge that losing weight takes some effort. With so much information, people, are not sure which methods are effective and which ones are not. So, it becomes confusing for someone who is determined to burn calories. Here are, however, healthy weight-loss strategies recommended by experts.
There are thousands of diet books today. All which give different advice. Some claim that the key to shedding off pounds is eating less and exercising more. And others advocate for low-fat diets while some prescribe cutting out carbs.
The truth is there isn’t a “one size fits all” solution for healthy weight loss. What works for someone else may not work for you since our bodies are different. Some people might respond well to cutting carbs, and others might respond best to low fats meals.
Therefore, don’t be discouraged if a particular diet doesn’t work out for you. Remember that it requires patience, commitment, and some experimentation with different foods and diets to find a program that well suits you. That said here are some dieting tips.
Just Cut It!
· Cut Calories
Experts say one pound of fat has 3500 calories, which means, if one cuts out their calorie intake by 500 calories per day on average, they’ll lose 1 pound per week. Even though this might not seem much, bear in mind that small changes make vast differences in the long run.
Try substituting high-calorie food with healthier alternatives. For instance, instead of chocolate bars, eat unsalted nuts, instead of high-calorie coffee e.g., latte or mocha drink lower calorie Americano.
· Cut Carbs
Carbohydrates are absorbed into our bloodstream as glucose. When we eat too many carbs, we can potentially gain weight. Experts advocate that one completely cuts off refined carbohydrates such as cake, cookies, and most supermarket bread, among others. Trying a low carb diet can potentially help you manage your weight.
· Cut fat
Fat is the mainstay of many diets but if we don’t eat fat, how can we get fat? However, not all fat is bad. Some can help you control your weight and fight fatigue. One should increase their intake of unsaturated fats from avocados, nuts, seeds, soy milk, and fatty fish.
Planning ensures that you have the right foods at the correct time. It’s wise that one avoids buying larger pack sizes as this can led to overeating. To plan effectively, one should:
· Use meal planners for the week ahead
· Write a shopping list and avoid shopping when hungry
· Try using a slow cooker
Control Emotional Eating
Often we eat when we’re stressed or anxious. And this can be very dangerous. Emotional eating can hinder your weight loss efforts. Instead, it’s always wise that you find other ways of dealing with your emotions. For instance, when:
· Stressed – Try meditation or yoga.
· Low on energy- try listening to your favorite energetic music or walk around the block.
· Bored or lonely- don’t reach out to your refrigerator, call your friends who make you laugh instead.
One should also practice mindful eating. Experts advise that we avoid eating while driving or watching T.V as we can easily overeat. Also, people are encouraged to eat slowly and stop eating when they’re full.
Increasing One’s Activity Level
Staying active helps burn the calories we consume. If one eats healthy balanced diets with fewer calories and increase their activity level, they will lose weight. It’s recommended that you exercise at least 30 minutes every day. Not exercising will sabotage your weight loss plan. Here are ways you can make yourself active.
· Move around even in short 10-minutes bursts throughout your day
· Park at the farthest end
· Use stairs instead of the elevator
· Ride your bicycle to the store
· Wash your car manually
Change Your Food Environment
Your food environment can break or make your weight loss journey. We’re a reflection of what we eat. So if you stock up on healthy foods, then managing your weight will be easy. Be mindful of how much you eat and what foods you make readily available to you.
· Cook meals at home. Doing that allows controlling the portion and the ingredients that go into preparing your meal.
· Serve smaller portions. One can even use smaller plates, cups, and bowls to make your food appear much.
· Eat a healthy breakfast. Breakfast is the most important meal as it jump starts your metabolism.
· Practice intermittent fasting
· Drink more water
· Add fruits and vegetables to your diet
Weight loss is a journey that requires persistence and commitment too. It’s never easy to lose even one pound. So when you do, you have to congratulate yourself. Also, ensure that you stay motivated by finding social support from your family or even a weight loss coach.