15+ effective ways to reduce your weight like a pro- Part 1
The winter has started and so does the festive season with loads of sweets, cakes, and whatnot. With happiness, you will also add extra inches around your body. No one likes to have those extra inches around their waist but the truth is that the rate of obesity is increasing very fast. There can be many reasons behind overweight issues but the primary ones are unhealthy eating and a sedentary lifestyle.
It is true that for the last 2-3 decades an increasing number of the global population has become aware of the importance of weight management methods. However, in many cases the results produced by these methods are temporary and people again become overweight within a year. In this blog, we will explore the right, healthy and sustainable ways to reduce your weight without hurting your health. These weight management tips and methods are not only practical but also promise sustainable, long-term results:
How to find the best weight loss solutions?
Sifting through and struggling with a diverse weight loss guide, one simple thing that we forget is that one size does not fit all. We all have a different constitution, different needs, and different weight loss targets.
Then how can there exist a perfect solution or best weight loss guide that works equally well for everyone?
The major reason behind the ineffectiveness of low-fat meal plans is that we look at food as a stress-buster and after continuing it for some time we resume our old ways of eating food based on our emotions instead of health benefits. As a result, overeating happens and we are back to square one.
Look for different solutions, patiently try them for a reasonable time- one at a time, and monitor the outcome. It will help you realize if and how far a specific weight-loss method works for you. Ask yourself some basic questions:
- What was my weight before following this weight loss technique and how much do I weigh now?
- How long and how honestly did I follow the weight management methods?
- How much weight have I shed after following this fat loss technique?
- How difficult or easy it is for me to continue following this guide for a long time?
Answers to such questions will help you form informed decisions.
Understand the role of calories in weight management
A general perception among both basic and advanced weight loss enthusiasts is that burning calories will reduce fat. It sounds logical and experts also support that.
Cutting down calories slows down your metabolism which means your digestive process would be slower. It will also make you lose lean tissue as well as water content from the body.
Secondly, a calorie isn’t a constant factor. Its variable which means the same amount of calories from different food items influence your body in different ways otherwise why would weight management expert advise you to eat or avoid specific foods.
A toffee has some calories and vegetables have it too but the latter makes you feel fuller and stronger without adding to your fat. In other words, you can conveniently pop in many toffees throughout the day which multiplies your fat but cannot eat more than two courses of cooked vegetables (that amount to the same or even fewer calories and much more nutrients).
Wise ways to combine taste and health
Try replacing calorie-loaded delicacies that don’t satisfy your hunger, with proper healthy foods that make you satiated. An effective solution is to take the golden mean- adds some delicacy to the healthy foods as per your taste preference and you would enjoy the best of both worlds- taste, and health.
Are you a fan of milk chocolate? Think about creative ways to add a little chocolate syrup to your healthy breakfast cereals. It’s just an example there are many such ways in which you can make your healthy food tasty too.
Eat fewer carbohydrates to regulate the fat burning process
Knowing how and when your body burns the fat can also help you speed up the fat burning process and lose weight in a reasonably short time. Your body first burns away the glucose from carbohydrates and after that, it starts burning the fat.
How do carbohydrates increase our fat?
Eating carb-loaded food items triggers your body to release more insulin which can eventually cause weight gain by preventing fat release from fat cells for burning. Insulin also produces additional fat cells in your body to be used for storage purposes. Also, insulin burns only carbs and not fat.
To simplify, insulin promotes weight gain in four ways- preventing the body from burning fat, producing more fat cells, creating more carb-craving (by burning the carbohydrates), and increasing fuel-demand for your body which leads to overeating.
While it doesn’t mean that you should stop eating carbs, it is certainly advisable to lower down the quantity. Fill the vacuum by eating more protein combined with some good fats/unsaturated fats. Some options include dairy products with low fat, leafy vegetables with zero or very low starch content, etc.
An uncomfortable truth about “Low-Fat” foods
It’s a no-brainer that low-fat foods will keep your fat in check and that’s why several brands have started replacing the “fat” ingredients with “low-fat” substitutes. So, most of us can conveniently shop for the low-fat versions of our favorite snacks. But does it mean that we won’t add too many extra kilos?
To lower the volume of fat, many foods have to compromise with the original taste, and to make up for that companies add other ingredients to artificially raise the taste profile like sugar or other food acids. These ingredients have their side effects.
So, it is better to replace “bad fats” with a reasonable amount of “good fats” instead of going for the food items where fat content has been artificially reduced. It may be news for you that fat (Good fats) can help in keeping your weight in check.
What are the benefits of eating good fats?
Good fats keep you active and in good spirits thus encouraging you to increase the intensity and frequency of your workouts. Such fats are called unsaturated fats.
These foods can be prepared in a variety of ways and you can optimize their taste profile to meet your preferences. Eating such foods make you feel fuller for longer thus naturally reducing your appetite without the need for starvation.
Secondly, good fats also keep you active and energetic thus helping you to live a healthy, low-fat lifestyle.
What are some foods containing good fats?
Many foods contain good or unsaturated fats. Some of the commonly available food items include seeds, avocados, tofu, nuts, and soy milk
Wisely schedule your meal plan
Punctuality and precision allow you to keep your diet under control without depriving your body or fully sacrificing your taste cravings. Many people eat unhealthy or junk foods just because they are clueless about what or how much they would eat during the entire day.
Schedule your daily meal plan and note it down to make sure that you follow it religiously. It will help you eat healthy foods in a balanced portion and variety.
Did you know that there are some specific essential nutrients that our body must have regularly? Fat is one among them and another one is carbohydrates.
Keeping this in mind, prepare a weekly meal plan that comprises of all the essential nutrients, a good taste profile, fine variety throughout the week, and yes one “Reward Day” after every fortnight when you can enjoy some different delicacies- in a reasonable amount.
Emotional eating causes overweight
You eat food to satisfy your hunger, right? Honestly? Nope, many of us eat food to bust stress, ward off some emotions or even due to peer-pressure or just to avoid looking like an odd piece.
Whether it is munching popcorn while watching a movie with friends/family or going to an ice-cream parlor just because you feel lonely- there are many instances when we link our appetite with emotions and feelings. This unhealthy link loads us with additional pounds making us overweight.
Eating junk food or stuffing yourself with different food varieties doesn’t solve emotional or psychological issues. Instead, try these ideal solutions:
- When stressed go for meditation, do yoga or simply take a walk to you nearby park
- When feeling sapped off unplug yourself from the work and enjoy your forty winks
- When feeling lonesome call your best friend or simply play with your pet. If that’s not possible either then consider reading your favorite book. Or simply go out to visit the nearby marketplace.
- Love munching snacks while watching your favorite movie or series? Don’t be scared, we won’t deprive you of that enjoyment. Just replace unhealthy potato wafers or French fries with air-popped popcorns or other healthier snacks with low fat. Okay, you may eat any of your favorite snacks but decide the quantity beforehand to avoid losing the count while watching the movie.
The right way to feel satiated without overeating
Enjoy every moment of your food. Chew it slowly and appreciate every twist and turn of the taste. Enjoy the texture, the aroma, and other factors. Keep your mind free from any thoughts by concentrating fully on the food.
It is good to leave some space in your stomach instead of filling it to the brim. Try overcoming the urge to eat the last bite off before you leave the table.
Initially, it will look a bit difficult but gradually it will become a habit. Alternatively, you can also consider keeping aside a little portion of food on another plate before you start eating. It will automatically make you eat reasonably smaller quantities to leave some space in your stomach.
Conclusion (so far)
In this blog, you learned about how to choose the best weight management plan that is most relevant for you. We also discussed some of the ideal ways to optimize your diet for healthy slimming. Besides, there were some eye-openers as well hike the reality of low-fat foods. We hope that you enjoyed the first part of this blog. In the next part, we will conclude the blog by providing more valuable information covering other important aspects of weight loss programs.