Tired of feeling dissatisfied with your body? If you want to lose weight quickly, and avoid getting it back, you need to avoid dangerous fashion diets. The best choice you can make is to make safe and realistic changes to your lifestyle so that you can sustain them in the long run by combining weight loss with better health. Read the article to find out more.
Steps
Method 1 of 3: Part One: Lose Weight
Step 1. Eat fewer calories
The less you eat, the faster you lose weight, the equation is simple. Either way, make sure you eat enough daily to support your body. Never cut calories excessively and take at least 1000 each day.
- Start tracking the calorie content of the foods you eat and measure the portions of your meals. Read nutrition labels or search the web for an effective calorie calculator.
- Nutrition experts claim that our bodies virtually lose weight on a diet of 1200 calories per day.
Step 2. Exercise more
When it comes to losing weight, exercise is a complex topic. Physical exercise itself, in fact, whatever the intensity of your workouts, will not allow you to lose weight. If combined with an appropriate diet, on the other hand, physical exercise speeds up the weight loss process by burning excess calories and accelerating the metabolism.
Your goal should be to train with intense aerobic exercise for at least 20 minutes 5-7 times a week. Exercise includes jogging, hiking, cycling, swimming, kickboxing, dancing and all those activities that can make you sweat and raise your heart rate
Step 3. Eat balanced
It's not just about how much you eat, it's also about what you eat. When following a diet with a reduced calorie intake it is important to choose your meals wisely, only in this way you can provide your body with all the necessary nutrients. Lean proteins and vegetables should be the core of your diet. Fruits, dairy products and whole grains should be consumed in moderation, while sugars and empty carbohydrates should be kept to a minimum.
Step 4. Drink lots of water
Not only does water allow your body to function properly, it can also promote your weight loss by making you feel full between meals. Drink at least 8 glasses of water a day.
- If you're struggling with overeating, drink 2 full glasses of water before each meal to help your stomach feel full.
- People often confuse thirst with hunger. If you have a craving for a snack but don't feel physically hungry, there's a good chance you're dehydrated.
Step 5. Prepare your meals at home instead of going out to eat
It is much easier to control portion sizes when preparing your own meals. If you must eat out, order a salad accompanied by lean proteins (such as salmon, chicken, or tofu) and ask for the toppings to be served on the side.
Prepare your meal in the morning and take it with you to school or work; in this way you will also have a considerable economic saving
Step 6. Don't keep unhealthy foods at home
Having junk food in case will make you fall into temptation both out of habit and during moments of boredom. If you want to indulge in occasional rewards, purchase them individually to avoid bingeing.
- Replace your sweet tooth like cookies, ice cream and cakes with low-calorie options, such as fruit-flavored yogurt or dark chocolate.
- If you share your home with someone, let them know that you are on a diet and share your food choices so they know which foods to buy.
Method 2 of 3: Second Part: Curb Hunger and Accelerate Metabolism
Step 1. Drink black coffee or green tea
Both of these drinks are calorie-free, and the caffeine they contain can help you curb your appetite.
Stay away from coffee flavored with milk and syrups, they can contain up to 400 calories
Step 2. Eat multiple small meals a day instead of concentrating large amounts of food at one time
Your metabolism will remain constantly active and you will be able to burn calories faster.
Step 3. Don't eat just before bedtime
Studies have shown that people who eat after 8pm have a higher BMI than those who don't, even when their total daily calorie intake is the same. This happens because when we sleep our metabolism slows down considerably. Avoid eating in the last two hours of your day.
Step 4. Exercise before meals
Exercise temporarily raises your metabolism, for a period of about 2 hours after training. During this time, your body burns more calories than normal, even while at rest.
The amount of calories burned during this time depends on the intensity of the workout
Step 5. Develop your muscles
Many women avoid lifting weights at all costs for fear of gaining body mass. They may not know that muscles can promote greater weight loss because they burn more calories than fat.
If you want to be toned without increasing the volume of your body, do a high number of repetitions using light weights. Conversely, if you want to increase the size of your muscles, do a small number of repetitions by increasing the load of kilos
Method 3 of 3: Part Three: Stay Motivated
Step 1. Remind yourself what your original reasons were
Yes, changing your habits isn't easy at all, but being chronically dissatisfied with your body is arguably the hardest thing to deal with. When you feel frustrated and want to give up, remind yourself why you decided to take this path.
It can help to keep a visual incentive, such as an old photo of yourself, a piece of clothing, or a newspaper clipping, on hand, and use it to raise your level of motivation in times of despair
Step 2. Find a diet partner
Being on a diet can create loneliness, especially if the people around you have unhealthy lifestyles and habits. Having a friend to share your diet and workouts with will help keep you motivated and make the process a lot more fun.
Step 3. Use clothes to motivate yourself
Some women find it helpful to purchase an item of clothing, such as a pair of jeans, one or two sizes smaller than the current one. Use this strategy to make achieving your goals even more enjoyable.
Advice
- Avoid diets dictated by passing fads and those that involve an unrealistic and excessively reduced calorie intake. Otherwise, as soon as you return to a normal diet you will immediately regain all the weight lost.
- The best way to lose weight and to maintain the goal achieved is to change your diet gradually, coming to eat healthily in order to support the chosen diet for a long time.
Warnings
- Make sure you are getting enough calories to support your body. Never reduce your calorie intake below 1000 calories per day.
- Always be careful when training with weights or any other equipment.
