Losing and maintaining weight can be best approached by many healthy lifestyle choices
Weight loss for either people who have excess weight or those engaged in things such as athletic competition varies in some ways, but fundamentally is achieved in the same way. The best possible way to lose weight is controlling calorie intake, and everything else is secondary to that. Fortunately, there are numerous ways to make it easier to reduce caloric intake.
Tips for Weight loss
Before making any drastic changes it’s highly important to initially make a recap of dietary choices. Looking at things like sugar intake, how often you eat out, how varied your plate is, and how you feel after meals.
- Sugar – Realistically there is no reason to ever consume processed sugar of any kind. The problem that may occur is that there’s often hidden sugar in unsuspecting areas. Sauces, dressings, nut butters, common beverages, protein bars, and countless other foods use it to make food better. An important thing to do is to read food labels and ask when ordering food if added sugars can be avoided. Sugar is linked to many metabolic disorders and blood sugar issues, and it’s not at all needed by the human body. This also includes fruit which should be eaten sparingly.
- Eating out- Chances are if you eat out the caloric intake will be greatly increased. The reason is often restaurants don’t skimp on the oils, butters, and richness of food. If possible, this should be limited and at the very least, there should be smarter eating choices. Avoiding fried foods, pastries, breads and other empty calories.
- Feeling full- Finishing a meal should be a time to feel as though you can move freely. If your meals make you sluggish and sleepy, it’s highly likely you’re over consuming calories or a macro nutrient. While you may be eating smaller portions, if all you eat is a bowl of carbohydrates, it may lead to a blood sugar crash. Carbs are treated like sugar once the body processed them.
Smart Eating Tips
In no specific order, there’s many useful tips you can follow to reduce your caloric intake.
- Drinking Water– This not only helps boost digestion, but it can greatly reduce your calories. It’s also known that the human brain can sometimes confuse hunger for thirst, which may result in unnecessary additional calories.
- Avoid fad diets– Long-term weight maintenance is only possibly through a sustainable diet. Juice cleanses, odd food combinations, and crash diets are often not just unlikely to work, but unsustainable long-term. It’s not at all advised to take up these diets since any weight loss that comes is likely to return.
- Enjoyable foods– Experimenting with dishes and making food in advance can make it much easier to eat right. It shouldn’t be a chore to eat, it’s often quite easy to make a great delicious and satisfying meal. Think of things like broiled veggies with spices, stir fry’s, or healthier alternatives. An example might be instead of a takeout cheeseburger, making a burger at home with baked fries, a hearty salad, and salad wraps instead of a bun.
The Right Weight Loss Diet
The truth is that if you research the science thoroughly, it often comes to the point that almost any controlled diet can result in lasting weight loss. Some people may have an easier time with higher amounts of carbohydrates, and almost across the board moderate to high protein seems to be a functional way to suppress appetite.
A good rule of thumb to examine is:
- Carbohydrates– Provide a quick acting fuel source, and especially needed for athletes who want to keep up their endurance. Are highly important for athletes, though those who don’t exercise much should greatly limit.
- Fats– Essential to good brain health, skin nails, and energy. The brain uses it as a fuel source and it’s a myth that fat creates fat. Excess calories are what creates fat. Typically you’ll see most diets taking in about 30% at the highest.
- Protein– The most filling macro nutrient which is useful for muscle building and overall health. Any healthy diet should emphasize a good portion of protein.
Fundamentally, there are a lot of tips you can follow for weight loss, but the most important step is to keep it consistent. Often if you are mindful of eating you’ll see clearly what you’re doing right and what you can improve on.