There are many ways to lose weight but usually these methods leave your appetite supressed with unrealistic calorie targets. The key too losing weight is to have a sustainable eating plan which isn’t going to leave you unsatisfied and craving sugar all the time! The main thing to remember is that weight loss should be done gradually otherwise you will be in danger of putting it all back on again in 6-12 months time after you have come of the latest faddy diet.
By following these guidelines this will get you on track and sustaining the results after all your hard work in the gym!
1. Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).
When you do that, your hunger levels go down and you end up eating much fewer calories. Now instead of burning carbs for energy, your body starts feeding off of stored fat. Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight. It is not uncommon to lose up to 10 pounds in the first week of eating this way, both body fat and water weight.
2. Eat Protein, Fat and Vegetables
The importance of eating plenty of protein cannot be overstated. This has been shown to boost metabolism by 80 to 100 calories per day. High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you eat fewer calories per day — just by adding protein to your diet. Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day.
Protein sources to include would be Beef, chicken, pork, lamb, Salmon, cod, prawn. Also whole eggs with the yolk are best. When it comes to losing weight, protein is the king of nutrients.
Low-Carb Vegetables to include would be spinach, cabbage, broccoli, kale, cauliflower, tomatoes, leeks, spring onions, avocado, asparagus, mushrooms, lettuce cucumber for example.
Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
Fat Sources to include olive oil, avocado oil, coconut oil, butter
3. Lift Weights 3 Times Per Week
You don’t need to exercise to lose weight on this plan, but it is recommended.
The best option is to lift some weights or do some weight bearing exercise 3 x times per week. By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat. If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.
The key thing like any healthy plan is to stick to a plan that works around your daily life. One of the best things to do is meal prep so you know exactly what your going to eat as life gets busy. Doing a weekly shop is also highly recommended so you have all the food ready at the start of the week. Try to schedule in your exercise as well so its in the diary like you would make any other appointment.
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