There are many reasons why you may want to lose weight. If you've been obese or overweight for a long time, you may be worried about what all that extra weight will affect your health. Obesity increases the risk of many health problems, including diabetes, liver disease, bladder disease, and even some types of cancer. But if you've recently gained a few pounds, maybe you just want to slim down just enough to get you back into your favorite old pair of jeans. Whatever the reason, there are fundamental strategies you should be aware of.
Steps
Part 1 of 4: Eating Properly
Step 1. Prefer lean proteins over fatty ones
When exercising, protein is important for organ function and muscle development. Select cuts of beef that are as lean as possible if you intend to eat red meat. Remove the skin from the chicken.
- Abandon cold cuts and sausages, such as mortadella and salami. Use chicken breast, turkey, or bresaola as substitutes.
- Vegetarians can get their fill of protein by eating soy, nuts, legumes and seeds. Lentils, beans, etc. are excellent sources of fiber and protein.
- Use low-fat dairy as a source of protein, including low-fat cheeses and yogurt.
Step 2. Eat more fruits and vegetables
Fruit helps satisfy your craving for sweets thanks to its natural sugars, while fresh vegetables help fill you up faster. In fact, fruits and vegetables contain precious fibers that guarantee a faster sense of satiety. Try some of these tips for getting more fruits and vegetables into your diet:
- Eat seasonal produce and snack on fruit and vegetables. Turn fruit into dessert. For example, apples enjoyed in autumn or cherries in late spring can be considered a snack or post-meal treat. Cut celery, carrots, peppers or cauliflower into small pieces and accompany them with a light dressing or hummus.
- Use vegetables as a main dish. For example, sauté them or combine them in a salad and accompany them with just a small amount of chicken, salmon or almonds.
Step 3. Replace complex carbohydrates with whole grains
Bread, pasta, rice and whole grains, as well as sweet potatoes, are excellent sources of energy and nutrition. Paired with the correct combination of proteins and vegetables, whole grains are a complete and versatile source of nutrition.
- Complex carbohydrates include white bread, processed flours, and refined sugar. They quickly provide energy, but deprive you of it soon after. They also quickly turn into fat.
- In your baked goods, substitute wholemeal flour for white flour. Remember to add a leavening agent, often superfluous in flours previously added. In soups, add barley, brown rice or wild rice instead of the more classic white rice.
- Choose only natural (simple) carbohydrates, leaving out the processed ones. Avoid any processed foods, such as white bread, traditional white pasta, crackers, and processed sweets, including candy and sugary ingredients.
Step 4. Try to follow a diet
If you prefer to follow a more specific eating plan and have someone else plan it, try a new diet alongside exercise:
- Try the paleo diet and feed on meat from fodder-fed animals, fish and seafood, fresh fruit and vegetables, eggs, seeds, and nuts, just like Paleolithic men did. Avoid anything that is packaged or processed.
- Try a raw food diet. The raw food diet requires that 75% of your calorie intake come from raw foods. Most people on this diet eat a lot of fruits and vegetables, whole grains, nuts, and legumes.
- Follow a popular diet. If you'd rather eat whatever you want and meet weekly with other people like you who are trying to lose weight, try the Weight Watchers diet. If you are tempted to use ready-made meals so you don't have to deal with the chore of cooking, try Jenny Craig's diet or NutriSystem.
Step 5. Reduce the use of salt
Sodium causes water retention in the body, which as a result makes you feel bloated and leads you to gain weight. The good news is that you're able to shed that weight quickly through sweat, so an easy way to lose a few pounds is to get less sodium.
- Instead of using salt, try flavoring your dishes with spices and herbs. Also give liveliness to the dishes with a pinch of chili.
- In the long run, unsalted foods will be tastier. Give up salt for some time while you wait for your sense of taste to readjust.
Step 6. Don't skip meals
Many believe that skipping a meal helps them lose weight. However, research has found that those who eat at least 3 meals a day lose more weight than those who don't. By skipping meals, you force the body to break down muscle tissues and stop shedding fat. Muscles burn more calories than other tissues, so when you give up a meal you are hindering your goal.
Don't get too hungry and eat at regular intervals throughout the day. In between meals, have a 150-calorie snack to not block metabolism and fight hunger. Of course, avoid fatty snacks, like candy and chips. When hungry, your body stores calories and slows down metabolic processes
Step 7. Avoid sweetened drinks
Whether naturally sweetened or with chemical additives, these types of drinks have little nutritional value and only add empty calories to your diet. Avoid fruit juices or sweetened drinks. Natural sugar will also increase the amount of calories you put in, preventing weight loss. If you choose to drink fruit juice, don't go beyond half a cup a day. Instead of drinking sweetened drinks throughout the day, go for sugar-free or low-calorie ones. Some of the drinks to avoid include the following:
- Sodas
- Juices
- Sweetened tea
- Kool Aid
- Fruit punch
- Energy drinks
- Coffee drinks
- Alcoholic
Part 2 of 4: The Basics of Weight Loss
Step 1. Keep portion control
One of the reasons you may have gained a few pounds may be because your portions are too "generous". To start losing weight you will need to downsize them. Consuming small portions also allows you to eat your favorite foods even during the diet.
- For example, before filling your plate with half a frozen pizza, check the label for the expected portion and follow that indication.
- Or, if you're craving a bowl of cereal, check the box for the quantities indicated for one person and use a measuring cup to serve you the precise dose.
- Portion control doesn't have to mean you're always starving if you try strategies to feel fuller.
Step 2. Record all of your meals in a journal
People who do this, according to a study published in the Journal of the Academy of Nutrition and Dietetics, lose on average almost 3 kg more than others. So make an effort to write everything down. Keep these aspects in mind:
- Try to be complete. Write everything down, including drinks and condiments, and a description of how the food was prepared. Don't pretend you haven't had that extra glass of wine after dinner. If it enters your stomach, it must appear in your journal.
- Try to be specific. Also record the size of your portions. Don't overdo it in terms of shortage or abundance, be consistent. Also read the ingredients to be able to accurately specify the quantities taken.
- Try to be consistent. Always carry your diary with you. Alternatively, use a smartphone or tablet application that allows you to record what you eat.
Step 3. Find out how many daily calories you should consume in order to lose weight
Weight loss isn't all about weight. The more aware you are of the number of calories in what you eat, the easier you will be able to take the right amount of food and perform the right amount of exercise in order to lose weight. Browse your food diary and consider each entry individually. Keep an up-to-date count and specify the total number of calories per day.
- Get informed and find out the calorie needs of a person of your age, height and weight. Also evaluate your level of exercise to determine how much energy you are expending.
- Add about 170 calories to the total. Recent studies estimate that we tend to eat slightly more than the amount we can track.
Step 4. Plan your meals and stick to the established schedule
Decide what you will eat over the next week to avoid opening the fridge hungry and grabbing the first thing that happens. Buy only healthy ingredients by sticking to your diet plan, and plan your meals based on the number of calories.
- Be realistic. If you are a big fan of eating, don't try to completely eliminate eating out. Choose to prepare your dishes yourself 6 days a week.
- Cut back on snacks between meals or try to make them as healthy as possible. Fresh vegetables and unsalted or fresh nuts are great choices when you want to lose weight.
- Treat yourself to some delight by staying honest with yourself. After exercising and sticking to your diet six days a week, you can reward yourself with a restaurant meal.
- Include some indulgence in your schedule. If you feel like eating something that may have a few extra calories, make sure you fit into your daily calorie count. For example, if you are on a 1800 calorie diet and want to eat a snack that has 300 calories, consider that you have 1500 calories left for the day and adjust accordingly.
Step 5. Eat slightly fewer calories than you plan to burn
The only sure way to lose weight is to eat less than what you consume. It might seem simplistic, but it is a process that requires commitment and perseverance. This means exercising. If you want to lose weight and stay healthy, you need to start exercising. To start, set yourself a goal of exercising for 30 minutes three to five times a week.
- Try to count and record your daily energy consumption. You will be able to keep track of them effectively and easily with pedometers and special apps. Read the section on exercise for more detailed tips.
- Set yourself mini goals. Instead of thinking that you need to lose 10 kg, focus on wanting to lose 500 or 1000 grams in one week. Alternatively, you can set goals that are unrelated to weight, such as skipping the after-dinner snack or drinking alcohol only on weekends.
- It is important to understand that weight is directly related between input and output. The input is the food you eat and the calories it contains. The output is nothing more than the energy that is produced. To lose weight, the output must necessarily be greater than the input, it's just that simple. Don't fall into the trap of passing diets. If you're not losing weight or gaining weight at the moment, even burning 300 extra calories a week or reducing that value (2 sodas or a small burger will make you lose weight.
Step 6. Drink at least 2 liters of water a day
Water has a double beneficial effect: it hydrates the body and satisfies the stomach without adding any calories. The Institute of Medicine has determined that adequate fluid intake is approximately 3 liters per day for men and 2.2 liters for women.
- Drinking water about 30 minutes before meals can help reduce subsequent calorie intake, especially among the elderly.
- Research has shown that over a 12-week period, those on a diet who drink half a liter of water before each meal can boast 44% greater weight loss.
Part 3 of 4: Exercise
Step 1. Start with a series of simple cardio and aerobic exercises
If you're not doing any kind of movement at the moment, set yourself small goals with 30-minute sessions done 3 times a week. To get started experiment with these steps:
- Buy a pedometer. Attach the pedometer to your belt and try to take at least 5000 steps a day. Increase up to 10,000 or 15,000 steps as your fitness improves.
- Start with a walk. Walking around your neighborhood costs nothing and is a great way to get started. You can try other low-impact exercises, such as swimming or biking.
Step 2. Use the gym equipment
You can use the treadmill, elliptical, stationary bike, rowing machine or step. Start with short sessions and gradually increase the minutes as your fitness improves. Likewise, use the machine settings to increase exercise intensity as you lose weight.
Experiment with using different tools until you find the one you prefer. Consult a personal trainer to make sure you use them correctly and don't risk getting injured. Don't feel intimidated by it, I'm there to help you
Step 3. Take aerobics classes
If you don't like traditional aerobics you can try one of the many alternative proposals currently available. Signing up for a class will allow you to feel motivated by the group, have fun and lose weight. Try one of the following disciplines:
- Kickboxing
- Jazzercise
- Zumba
- Pilates
- Yoga
- Martial arts
- Cross-fit
Step 4. Do strength training
Start gradually, with the goal of doing one or two 15-minute sessions per week until you feel motivated to increase. To burn more calories, rather than focusing on specific individual muscles, train them in large groups. Here are some useful examples:
- To work both your upper and lower body at the same time, perform squats in combination with arm lifts.
- Do resistance exercises while sitting or lying on a fitness ball. You will strengthen your core muscles by simultaneously training other areas of the body.
- Use tools and free weights. They usually allow you to focus specifically on certain muscle groups, such as arms, shoulders, thighs, glutes, and upper back. After training multiple muscle groups, then dedicate yourself to these more specific exercises.
- Rest at least a full day between strength training sessions to allow for muscle recovery. Recovery will help you avoid pain and injury.
Step 5. Play a sport
If the idea of working out just for your own good isn't inspiring enough, find a fun activity that you enjoy doing and gives you the benefit of moving. Look for a team to practice a sport with indoors or outdoors or simply organize a few games with friends.
- If you don't like competitive sports, opt for something you can practice on your own. Try swimming, golf, or hiking instead of playing a game of ball and net.
- If the idea of training and discovering the world appeals to you, choose the bicycle. Don't spend all that time sitting behind the wheel, take advantage of it to burn calories.
Part 4 of 4: Maintain Motivation
Step 1. Find creative ways to eat less
While these activities, done individually, won't necessarily make you lose weight, they can be helpful in keeping you on the right path. Experiment with the following tips to keep hunger under control throughout the day:
- Eat three fewer bites of each meal;
- Between one bite and the next, she places the cutlery on the plate;
- Use a smaller plate and fill it once.
- Eat only when you feel hungry, avoid snacking due only to boredom.
Step 2. Find creative ways to manage food cravings
If you are used to indulging in large meals and snacks, it is normal that you do not like the idea of dieting and exercising. Learning to manage the craving for a big slice of pie or a fat hamburger is still possible, thanks to a little creativity.
- When you feel like a snack, smell fresh fruit instead of eating something;
- "Close" the kitchen between meals;
- Don't keep snacks high in sugar or fat at home;
- Some studies have shown that the color blue is an appetite inhibitor. So choose to use blue tablecloths, blue plates, etc.
Step 3. Eat at home
It's easier to cheat on your diet when you're away from home. Commonly, the food offered in restaurants is higher in fat, sodium and other diet enemies. Portions also tend to be larger. So learn how to prepare your own meals at home.
- Eat with a few people instead of sitting at a table. Some studies indicate that those who eat in large company tend to eat more than those who are alone.
- In general, don't eat while you're doing anything else. Watching television, reading or working while eating often tempts us to ingest more food than normal.
Step 4. Choose your breakfast cereals
A recent study found that those who eat cereal for breakfast daily lose weight more easily. So start the day right by eating grains that are naturally high in fiber and nutrients.
For breakfast and in your recipes, prefer skim milk to whole milk. Any fat-reducing measures will help you reduce the number of calories you eat. Opting for low-fat milk is an excellent way to cut down on calories without sacrificing nutritional benefits
Step 5. Lose weight in company
Make a commitment to lose a given number of pounds by a certain date by promising to pay for it if you fail. Creating a Biggest Loser-style weight loss group could be fun, suggest it to colleagues or friends. Alternatively, do some research on the web, you will find that it is really possible to bet on your weight loss.
Step 6. Indulge in a little habit from time to time
If you are a guest at a party or celebrating a special occasion, allow yourself a little departure from the rule. But make sure it's not a daily practice. Don't allow a single slip to jeopardize your diet and exercise plan. Get back on track, even if you've abandoned it for a day or two.
Learn not to use food as a reward. When you reach an intermediate goal, whether in diet or exercise, reward yourself with something different. Go see a game with a friend, treat yourself to a manicure, a massage or a movie night. Likewise, once you have achieved the greatest milestones, such as losing a certain number of pounds by a certain date, give yourself something you want, like that new shirt you've been admiring for some time in the window
Advice
- Eat slowly, you will feel full and satisfied with less food.
- Stop eating at least an hour before sleep and drink plenty of water (about 3 glasses before falling asleep and 3 glasses upon waking). You will be forced to visit the bathroom often, but you will expel what your body considers unnecessary. Get some exercise and, if you have a pedometer, walk at least 5000 steps every day.
- Eat at home. When in a restaurant, you have limited portion control. As a result, you often tend to eat more than expected. Ask the waiter to pack half of it and set it aside before you even start eating, so as not to fall into temptation: you can take it home for later meals.
- Weigh yourself every day and, after a week, take the average of the measured values. Focus on creating a steady trend of weight loss, rather than trying to lose a set number of pounds per week. In a few weeks, for reasons that have nothing to do with your diet, you may gain weight, especially if you are a woman (due to water retention caused by menstruation).
- After exercise, drink plenty of water to help drain fat and toxins. Make a major permanent change to your diet by cutting out carbonated drinks. Avoid concentrated juices.
- Choose healthy vegetable oils such as extra virgin olive or sunflower oils, cold pressed. Also flavor your dishes with spices, herbs and vinegar.
- Find a type of exercise you enjoy - as long as it's not a chore. Don't deprive yourself of anything, just control yourself. Drink honey-sweetened green tea to speed up your metabolism. Eat slowly and calmly, chewing and savoring each bite. After meals, brush your teeth or put chewing gum in your mouth to avoid wanting to eat again.
- If you are breastfeeding, consult your doctor before starting a weight loss program. Losing weight too quickly could reduce your breast milk supply.
- Feeling good about yourself doesn't just depend on your weight. People who lose weight often do so to break free of old habits and moods. Listen to your heart, and try to do the things that make you feel good. Remember that you are not just a number on a scale.
- Your resting body burns fewer calories at night, so don't eat before bed to avoid turning your meal into stored fat.
Warnings
- Don't starve your body.
- You don't have to lose weight if you are already close to your target weight. Accept your body and focus on health, not perfection.
- If you can, avoid losing more than 0.5-1kg per week. More sudden weight loss could cause you to lose muscle mass. In addition, people are more difficult to follow diets that require faster weight loss for a long time.
