Losing weight is a mind game, but it can’t happen overnight. Once you set a target to lose weight, you need to focus on your target. To achieve a desired a weight loss, it is not advisable go on any kind of fad diet or get those weight loss supplements. Instead you will need to make some changes in your lifestyles and these small changes will go long way in helping you to lose weight.
Don’t eat sugar and avoid sugar-sweetened drinks
Added sugar is very unhealthy. Studies show that it has uniquely harmful effects on metabolic health. Sugar is half glucose, half fructose, and fructose can only be metabolized by the liver in any significant amount. When you eat a lot of refined sugar, the liver gets overloaded with fructose, and is forced to turn it all into fat. Numerous studies have shown that excess sugar, mostly due to the large amounts of fructose, can lead to increased accumulation of fat in the belly.
Track your foods and figure out exactly what and how much you are eating
What you eat is important. Pretty much everyone knows this. However, surprisingly, most people actually don’t have a clue what they are really eating. People think they’re eating “high protein,” “low-carb” or whatever, but tend to drastically over- or underestimate. I think that for anyone who truly wants to optimize their diet, tracking things for a while is absolutely essential.
It doesn’t mean you need to weigh and measure everything for the rest of your life, but doing it every now and then for a few days in a row can help you realize where you need to make changes. If you want to boost your protein intake to 25-30% of calories, as recommended above, just eating more protein rich foods won’t cut it. You need to actually measure and fine tune in order to reach that goal.
Increase You Water Intake
Often our mind reads dehydration as hunger and this way end up eating more. It is thus imperative to drink water in sufficient quantities. Experts suggest drinking at least eight glasses of water every day, it is also recommended to indulge in soups, broths and salads as they are low on calories.
Get Right Sleep
There is huge connection of sleep with our eating pattern, our body needs 8 hours of sleep as sleep control our hunger hormones. . The more you will keep awake, the more you will munch on extra calories. Clock your body to sleep for eight hours to keep the hormones balanced and the control the appetite.
By this saying this, we are not saying that you can indulge in frappe, hazelnut vanilla flavour coffee, instead it is the black coffee with whole milk and less or no sugar. Caffeine releases fatty acids in your blood which helps to train longer with higher intensity.
Add Fibre And Protein
Rather than only focusing on your calorie intake, it is advised to track your fibre and protein intake. Fibre helps you to keep full at every meal and protein helps in building muscles. Thus it is important to add these to nutrients in each and every meal.
Eat Whole Foods
Instead of having fruits in form of juices and vegetables in cooked forms, eat fruits in whole form and vegetables in raw or baked form only. The whole foods are packed with more vitamins, minerals and other essential nutrients.