Many young adults feel the need to lose weight. Fortunately, this is an absolutely achievable goal: with the right diet, good habits and exercise, you can be able to keep your weight under control. Don't be put off then, health and fitness are a science and you can predict the results. Although the best choice is always to consult doctors and professionals if you have any doubts about changing your eating habits or physical activity, there are various possibilities to manage your weight independently.
Steps
Part 1 of 4: Basics
Step 1. Write a food diary
According to research, people who keep a food diary lose an average of 3 kg more than those who don't keep track of what they eat. Mark everything, even any small snack. You could use a special application on your smartphone to keep track of your diet, it could be even more convenient.
- Find out how many calories you need to eat each day to lose weight. The more you are aware of the calories contained in the food you eat, the easier it will be to be able to ingest the right quantities. Get your food diary and check each food individually. Keep an up-to-date count and add up your total calories for the day. An average value that is often referred to in Italy is 2,000 calories per day, but different people have different needs.
- Be thorough. Write everything down, including drinks, toppings, and a description of how the food was prepared. Don't pretend you haven't eaten that extra scoop of ice cream after dinner! Anything you put into your stomach should also be entered in the diary.
- Be honest. Record the portion size in your food diary. Don't eat too much or too little, mark everything. Also, read the list of ingredients: you will be able to be more accurate in the portions to prepare. Some nutrition control apps allow you to scan barcodes or search for foods on a large database that will tell you the number of calories per serving.
- Be consistent. Take your food diary with you wherever you go.
- Review your food diary. Check under what circumstances you eat the most and then, more importantly, where the excess calories come from.
Step 2. Burn more calories than you eat
The only sure way to lose weight is to eat less of what you burn throughout the day. It sounds easy, but it requires commitment and consistency: it means paying attention to nutrition and movement. If you want to lose weight and stay healthy, you need to start exercising. Practice at least half an hour of sports two to three times a week.
- Before drastically reducing your calorie intake, ask a professional dietician, doctor, or physical education teacher for advice on the recommended amount of calories to consume based on your age and build.
- Check your energy expenditure in calories every day. Pedometers, or other weight loss tracking tools or apps, make this step easier. This will help you determine how many calories you burn.
- Overestimate calories, underestimate physical activity. Recent studies state that we tend to eat slightly more than we can track each day. Keep this in mind - it can help you clear up discrepancies.
- Set yourself mini goals. Instead of thinking that you need to cut out 500 calories directly, start by setting yourself a goal of between 100 and 200 calories.
Step 3. Plan your meal diary and stick to it
Decide what you will eat over the course of the week before stopping in front of the refrigerator to try and prepare a dish on the fly. Buy the right and healthy ingredients to cook as you like best and plan everything based on calories. There are many sites online that offer healthy recipes to help you lose weight.
- Be realistic. If you enjoy eating out so much, don't try to eliminate the practice of going out for dinner altogether. Instead, plan to eat home cooked meals 5 or 6 days a week.
- Avoid eating late at night if possible. Set an hour and be firm not to eat after that hour.
- Cut out snacks. If you can't, choose the healthier ones: fresh vegetables with guacamole, unsalted nuts, air-blown and therefore unsalted and fat-free popcorn, or fruit, are great snacks for weight loss.
- Reward yourself every now and then. Promise yourself that if you follow the regimen for 6 weeks and exercise (if that's one of the goals), you'll reward yourself with a restaurant meal one day of the week.
Step 4. Drink more water
Water has the dual action of hydrating the body and filling the stomach with a certain volume of zero-calorie liquid. Although there is no exact amount of water that each person should drink, since each individual has different water needs, the recommended volume ranges from approximately 2.5 to 3.5 liters per day.
- Water can help you feel full, thus counteracting nervous hunger.
- Drinking water half an hour before meals can reduce the amount of calories you are going to eat.
- Research shows that people who embarked on a weight loss program and drank more water at the same time lost more weight when compared to those who went on purely weight loss treatment.
- Bring a bottle of water with you.
Part 2 of 4: Eating to lose weight
Step 1. Bring your own lunch
In many cases, lunches in the canteen may not always be the healthiest, or the leanest. To make sure that cafeteria food doesn't inhibit your weight loss, bring your own lunch.
- Pack a simple packed lunch.
- Get a handy lunch tray and a thermos to keep food warm.
- Put everything in a bento container.
- If you have to go to the cafeteria, get a salad instead of pizza. If this isn't possible, try limiting your serving size.
Step 2. Eat more fresh fruits and vegetables
Thanks to its natural sugars, fruit helps satisfy cravings for something sweet, while fresh vegetables make you full faster. In addition, fruits and vegetables contain fiber which prolongs the sense of satiety. Try some of these tips for getting more fruits and vegetables into your diet:
- Eat seasonal produce and consume fruits and vegetables as a snack or dessert. For example, even if you eat apples in the fall, or cherries in the late summer, you could be sure of something delicious at the end of the meal. Chop some celery, carrots, peppers, broccoli or cauliflower and dip them in a light salad dressing or hummus.
- Eat vegetables as a main dish. For example, make some stir-fried vegetables or a large salad and add just a few pieces of chicken, salmon or almonds.
- To control hunger, snack on fruit or vegetables between meals.
Step 3. Eat more whole wheat and cut back on simple carbohydrates
Wholemeal bread, oatmeal, whole wheat pasta, sweet potatoes and brown rice are excellent sources of energy and nutrition, as well as a perfect complete food when paired with the right proteins and the right vegetables.
- Simple carbohydrates include white bread, processed flours and white sugar: they provide you with energy quickly, but it runs out very quickly, and it turns into fat just as quickly.
- In baked desserts, replace simple carbohydrates with wholemeal or oatmeal. You may need to add other leavening ingredients. In the soup, add barley instead of rice, or try a barley pilaf, wild rice or brown rice.
- Avoid processed foods, such as white bread, semolina pasta, or crackers, as well as processed desserts like candy bars and sugary drinks or packaged snacks.
Step 4. Choose the best fats for your body
Fats like those from nuts or olives can help you feel full for longer. These unsaturated fats have many health benefits and, when taken in moderation, can help you lose weight. Look for these messages on labels: "unsaturated fat", "monounsaturated fat" or "polyunsaturated fat". These are the good fats.
- Avoid saturated fats, as they can increase your desire to eat more and cause negative effects on your body, especially by raising cholesterol and damaging the heart. Many junk foods are full of these saturated fats which do nothing but contribute to the vicious cycle of bad eating habits.
- Pay attention to sauces and toppings for vegetables (especially if they are creamy, mayonnaise-based, like ranch sauce) as they may be high in fat.
- Avoid so-called "fast food" and drinks with a lot of cream, as they tend to be high in harmful fats.
Step 5. Choose lean proteins instead of fatty ones
Protein is important for the functioning of organs, as well as for the structure of muscles, if you intend to exercise. There are various sources of protein, but the downside is that they can sometimes contain a lot of bad fats.
- When eating red meat, choose lean cuts of beef, or ultra-lean ground beef.
- If you like chicken, remove the skin.
- Avoid fatty meats like mortadella or salami. Choose lean turkey or roast beef instead.
- Vegetarians can get all the protein they need from soy, nuts, beans and seeds. Lentils, legumes and beans are excellent sources of fiber and protein.
- Eat low-fat dairy products for protein: low-fat cheeses, skim milk, and fat-free yogurt.
Step 6. Limit salt in your diet
Taking in more sodium causes the body to retain water, thus making you feel bloated and gain weight. The good news is that, with sweat, you can shed that weight very quickly, so an easy way to lose a few pounds is to get less sodium in your diet.
- Instead of salt, try spicing dishes with chili flakes, fresh Mexican salsa, or Cajun spices and seasonings.
- Some people claim that bland foods have more flavor if you eliminate the salt for a while and it will get your taste buds accustomed to it.
- Beware of food that contains a lot of cheese as it can be very salty.
Step 7. Eat at home
Going out to eat makes cheating too easy. As a rule, the food served in restaurants is much higher in fat, sodium and other substances that counteract weight loss. Portions are also often larger than you would normally eat at home. Instead of going out, try to prepare your own meal at home.
- Family dinner. Some research shows that children who do not eat dinner with their parents at least twice a week are 40% more likely to become overweight.
- Don't eat while doing other things. Watching TV or movies, reading, playing video games, or studying while you eat could often lead you to ingest much more food than you would normally eat. So don't buy those salty, buttery popcorn when you go to the movies - you risk overeating.
Step 8. Make sure you don't go hungry
By eating small portions at regular intervals throughout the day, you can keep stomach cramps at bay. Eat a 150-calorie snack between meals to prevent hunger and thus avoid overdoing it once seated at the table. Don't eat a snack that could make you fat, like candy or chips: when you're hungry, your body stores calories and slows down metabolic processes.
Research reveals that increasing meal frequency may not help boost metabolism
Step 9. Don't skip meals
Many people think that skipping meals can help them lose weight. When you skip a meal, however, your body stops breaking down fat and starts breaking down muscle tissue. So you should be wary of those diets that tell you not to eat.
Resting muscle tissue burns more calories than any other tissue, so you risk going against your own goals
Step 10. Have breakfast
It is the most important meal of the day, not only because it helps you to bring the energy to face the morning, but it is also a fundamental step in losing weight.
- A high-protein breakfast has not only been shown to increase satiety throughout the morning, but has helped many people feel fuller in the evening as well. Try to eat at least 35g of protein for breakfast so that you feel fuller throughout the day.
- Eat healthy cereals for breakfast. A recent study revealed that people who eat cereal for breakfast every day are able to lose weight in less time than those who eat something else for breakfast. Start your day right, with natural, fiber-rich, nutritious grains or oatmeal.
- Switch to skim milk. Each step that leads you to decrease fat also allows you to decrease calories by 20%. Switching to skim milk is an excellent way to cut the calories you introduce into your body without sacrificing nutritional benefits.
Part 3 of 4: Physical Activity
Step 1. Go for a walk
Walking around the neighborhood costs nothing and is a perfect way to start moving: it can, in fact, help you burn more energy than you put in. You can also try other types of gentle gymnastics such as swimming, cycling, or slow running. If you have a dog, offer to take him for a walk - this is a great way to engage in regular physical activity.
- Buy a pedometer. Attach it to your belt and try to achieve the specific goals you set for yourself.
- Take the scenic route. Take a small detour whenever you can, so you will add many more steps. If you usually turn left on a road, try going right instead and go a couple of blocks.
- When you can, avoid taking the car.
Step 2. Choose a video game that makes you move
DDR (Dance Dance Revolution), WiiFit, and other new virtual reality games can get you moving a lot. If you're looking for a fun way to get active, consider catching a dynamic video game - it'll make you forget you're exercising.
Step 3. Try the equipment at the gym or at home
You can use the treadmill, elliptical, stationary bike, rowing machine, or stepper. Start with short sessions and progressively increase the minutes as you get in better shape. Also increase the intensity by typing on the tool settings.
- Use various different tools until you find the one you like best.
- Consult a personal trainer or one of your instructors to make sure you are using the tool correctly. Improper use could cause injury.
Step 4. Take aerobics classes
You can join a traditional aerobics class or try any class based on movement. Exercising in a group is a perfect choice for keeping motivated, exercising while having fun and losing weight. Try one of the following sports:
- Kickboxing
- Classic dance
- Cross country
- Yoga
- Martial arts
- Crossfit
- Zumba
Step 5. Try weight training
Exercising large muscle groups burns more calories, speeds up your metabolism and can help you lose weight, especially by decreasing body fat. As the body gains muscle mass, it requires more energy to make larger muscles work - this small but steady increase in energy production can lead to weight loss over time.
- Make sure you proceed with increasing weights - work with a coach, trainer, or physical therapist to get started safely.
- Do push-ups on your legs with an exercise dumbbell to work your lower and upper body at the same time.
- Practice resistance exercises while sitting or while lying on a fitball. In this way you will strengthen the trunk while working on other areas at the same time.
- Rest at least a full day between two weight training sessions - your body will be able to recover, and you won't risk overexerting yourself or injuring yourself. Serious injuries resulting from exercise can last for a lifetime.
Step 6. Play a sport
If you don't want to train for the pure purpose of gymnastics, look for a fun physical activity that you might enjoy while also having the benefit of getting you moving. Find a sports club in your city or just get together with some friends to have a game of basketball from time to time.
- If you don't like competitive sports, find an activity you can do on your own. Go swimming, play golf, or hike instead of a ball and net sport.
- If you're looking for a great way to get around and get moving at the same time, get on your bike. Don't spend all that time sitting in the car when you might be burning a few calories.
Part 4 of 4: Staying Motivated
Step 1. One trick is to eat smaller portions
While all of these things alone won't necessarily cause you to lose weight, they can still be useful tricks to keep you motivated in the right direction. Sometimes you just have to cheat a little and limit your calorie intake.
- Eat three fewer bites at each meal;
- Rest your fork and knife while you chew;
- Use smaller plates and fill them only once;
- Eat Only When Hungry: Don't just snack when you're bored.
- If you occasionally eat foods like potato chips, take a small portion and place it on a plate. Close the bag and eat only the ones you took.
Step 2. Look for creative ways to manage any cravings
With a little creativity, you can learn how to manage the craving for a big slice of pie or a greasy hamburger.
- Instead of eating something, smell some fresh fruit when you feel like having a snack;
- "Close" the kitchen between meals, especially after dinner;
- Don't keep sugary or fattening snacks at home;
- Some studies show that the color blue inhibits appetite. Get a blue tablecloth or blue dinnerware to eat with.
- Put a rubber band on your wrist and pull it when you feel like something. Over time, an association will form between that unpleasant feeling and the urge itself.
- Chew gum. Chewing gum can help you curb the urge to eat and help you lose weight. Look for sugar-free gum - you'll avoid extra calories and won't damage your teeth.
- Drink coffee or tea. Not only can caffeine provide you with a boost of energy when you're feeling sluggish, it's also a great hunger inhibitor.
Step 3. Team up with friends
Make a commitment to lose a certain amount of weight by a certain date or pay something if you don't succeed. You may have fun starting a "The Biggest Loser" style weight loss group with your friends. Group support can help keep you on track to achieve your weight loss goals.
Step 4. Give yourself something from time to time
If you have to attend a pizza party with friends or go out for a birthday, give yourself a break from the rule - it could even act as a little encouragement to keep you going. Just make sure the indulgence doesn't become a daily habit.
- Try to indulge in a reward of a non-food nature. When you reach a goal in your diet and physical activity, indulge yourself with a reward: go to a game with a friend, treat yourself to a manicure, a massage or a trip to the cinema. If you have succeeded in the goal of losing 0.5 kg this week, buy yourself that new shirt you wanted so much.
- Don't let a slip derail your intentions to diet and exercise. Resume the project even if you've gone off course for a day or two.
Advice
- When planning your meals, try to prepare them as much as possible on your own - this way you will know exactly what you are introducing into your body.
- Losing weight should be a fulfilling experience, not torture. If you feel that the current plan is too demanding for you, reduce it, otherwise you could run into serious physical and mental problems.
- Don't be tempted by weight loss pills or other tricks that promise to melt fat. There is no "magic bullet" to lose weight. Fast and extreme diets can lead to initial weight loss, but almost everyone then regains the weight lost and, very often, in greater quantities than the starting point. Moreover, they can sometimes carry serious health risks.
- If you are having trouble managing to lose weight, ask your doctor for advice on which nutritionist or weight loss medical center you might go to. Also consider joining a group or association that supports you in weight control.
