Millions of people want to lose weight, but very few do it properly. You need to be patient and recognize that it takes time to get healthier and lose weight properly.
Steps
Step 1. First you need to realize how much food you eat
Observe the quantities of your dishes and ask yourself if you feel very full after each meal. If after eating you feel extremely unwell, it means that you are overeating and, therefore, you should take smaller portions. After each meal, you should feel satisfied and no longer hungry, rather than full.
Step 2. Once you recognize the quantities of food you normally eat, start reducing them, but gradually
DON'T SKIP MEALS! Many people make the mistake of starving their bodies in an attempt to lose weight. By doing this you will simply feel hungrier and, at the following meal, you will be inclined to eat more than normal. Also, when starved, the body goes into defense mode and starts storing fat for the future, believing that there is not enough food available. When you start reducing the amount of food you eat, limit yourself to one tablespoon at a time.
Step 3. Gradually increase the amount of food you remove
Many find it helpful to start eating on smaller plates. A small full plate looks more appetizing than a large half-empty plate.
Step 4. After you get used to eating smaller portions, gradually focus on eating slightly healthier foods
As before, by completely giving up all those foods you love, you will only feel an extreme lack of them and you will become inclined to binge on them when you get the chance. Start by increasing the amounts of those healthy foods you like, while trying to learn to like the ones you don't love. Try to bake some of those foods you normally prefer deep-fried and go to a farmer's market for fruit and vegetables. Normally, by contacting farmers directly, it is possible to find better quality products, able to satisfy you more, albeit sometimes at a higher cost.
Step 5. Exercise is also important when you want to improve your health
However, avoid overdoing it. Start small. If you have access to a gym, make use of the available equipment. Walk on the treadmill, starting with ten minutes at a time. Walking on the treadmill is not very beneficial to the body, but it does increase your endurance, a quality that will prove useful when you decide to experiment with higher difficulty exercises, such as outdoor jogging and running - especially in a hot climate. Do some sit-ups too. Do not put your hands behind your neck, otherwise you will put unnecessary strain on your back. Don't go all the way to a sitting position, just learn how to do crunches. Remember that your goal is to lose weight, but in order to achieve it you generally need to be healthier.
Step 6. Always check the ingredients, calories, fats, carbohydrates and vitamins of the foods you buy
Unlike high-sugar foods, vitamin-rich foods will provide you with a higher dose of energy and won't make you feel hungry. Keep an eye on calories, fat and carbohydrates, but avoid turning yourself into an impassive calculator. Remember that you are following a personalized diet and that you want to lose weight at a pace set by you. Just use your head, don't waste 500 calories on a single treat. If you plan on getting 500 calories, opt for something that is nutritious and can fill you up.
Step 7. Don't be frustrated by non-immediate results
Your goal is to lose weight gradually. When you lose weight gradually, you don't regain the lost pounds. Losing 2 pounds in one day is not healthy and that weight will be regained. Just be patient, keep working and constantly remind yourself that you want to be healthier and have a better body. When you are lacking in motivation, it is much harder to be successful.
Advice
- Try not to eat in front of the TV. When you don't pay attention to what you eat, it's easy to overlook the quantities. Turn off the television to be able to notice that you have reached satiety.
- Do you know the saying "Eat like a king for breakfast, like a queen for lunch, and like a farmer for dinner?". This is a good guideline to follow. Remember that your main meal (healthy of course) should be breakfast. This will make you feel full for longer. Remember to get some protein, like eggs, and filling foods, like oatmeal.
- Also consider what you drink. It is always preferable to substitute skimmed milk for whole milk. Also limit the amount of carbonated drinks you consume. Such drinks only weigh on the scales. If you have difficulty abandoning them, try them in the light version. Or better yet, replace them with water.
- Try to slowly detach yourself from unhealthy foods instead of suddenly cutting them out of your diet. Quickly moving from a lot to nothing can be difficult. In other words, don't deprive yourself of everything.
- Remember that there is no excuse for not getting the necessary nutrients. You should eat healthily, and even when you don't, there are other ways to get the vitamins you need. Healthy foods are available everywhere and mostly contain some nutrients. If you can't eat fruit or vegetables, opt for natural juices and centrifuges.
- When eating out, pay close attention to quantities. Most restaurants serve excessive portions, so try to eat only half of them or order a burger without fries. In case, before the meal, there is some bread on the table, pay close attention to the quantities.
- Choose snacks that are healthy and to your taste. For example, try spreading peanut butter on apple slices, and top it off with some chopped cereal. Apple is a fruit, peanut butter contains protein, and grains contain fiber. It is a healthy, satisfying and delicious snack.
Warnings
- Your energy levels will increase dramatically.
- Over time, you will begin to love the way you look and the way you feel.
- You may need to review your wardrobe as the clothes you now own will become too abundant.
- People may pester you with questions to find out how you managed to lose weight.
- People will be ready to offer their judgment to you, both for good and for bad.
- Many will find you more attractive.
