Are you happy when you look at your body image in a mirror? Well, we understand you want to get rid of excess body fat, but the experts say that gradual weight loss is best.
A yo-yo diet or fad diet will not help you to change your lifestyle so you won’t put the weight back on after shedding the pounds. The unwanted fat will come back and make you feel worse about yourself. We put together these tips to achieve greater weight loss. These are healthy ways to treat your body, even if weight loss is not your ultimate goal. Anyone can try them, and most of them won’t require consulting your physician.
We love these ways because they are natural and proven to work:
1. Try dietary supplements that improve your metabolism and health.
Some supplements will make claims that cannot be backed by medical research. You can Google the name of a supplement and read about what studies have been published regarding its effects through the National Institutes of Health. For example, doctors recommend natural supplements for their health benefits. There is a new natural supplement originating from the fruit Malabar tamarind, which is native to Southeast Asia and India, and the health benefits of Garcinia Cambogia are worth exploring. This plant-based supplement and other natural products like thiamine (B-1) may interact with your current medications. Therefore, you might need to ask your doctor about potential supplements before trying them.
2. Drink water at strategic points throughout the day.
Multiple intervals in the day are crucial to your health and weight loss. Drink water a half hour before eating and a half hour after eating. You want to hydrate before, during, and after workouts. Water helps your body break down food and eliminate waste. Being dehydrated, allows waste and toxins to build up in the body. Tap into water’s capacity to make you feel full so that you will consume less food per meal. You will also want to avoid becoming too thirsty because you could mistake that sensation of hunger. You could also turn to eating because you’re feeling bored or sluggish. Water is a natural way to satisfy cravings without consuming calories.
3. Write down what you eat.
People don’t want to think about what they eat afterward, but a food journal reveals the times of day when we’re eating high-fat and high-sugar foods. These are times of the day when we’re most likely to give in to food cravings. Also, a food journal can help you plan better meals. Plan to have healthy snacks on hand in the car, at home, and at work so you won’t binge eat unhealthy foods. There are smartphone apps for food journaling that eliminate the need for writing in a notebook.
4. Limit your snacks.
While it’s easy to read food labels when you shop, you might not pay attention to nutritional information when eating out or purchasing fast food. Sometimes, you might even purchase food at the convenience store or enjoy party treats. Without reading food labels, you will be unaware of how many calories you consumed during each snack. Before eating ice cream or loading up on the calories with a Frappucino on the way home from work, plan how many calories should be allotted to a snack. If you have prepackaged snacks, you will be more successful at saving the majority of calories for meals.
5. Limit your meal portion to one plate.
If you consult a reputable website like this one from Harvard Health, you will find the appropriate portions of protein, carbs, and fruits/veggies. A balanced diet for an adult will include about 2,000 calories or less per day. If you need to accelerate weight loss, reduce the total number of calories per day to a number like 1,500. Some adults have health concerns that would indicate not doing this, especially pregnant women and nursing mothers. So, be sure to discuss drastic diet changes with your doctor.
6. Take a walk each day.
While an exercise routine may already be part of your lifestyle, most people only do this up to a few times a week. You can start a walking routine before, during, or after work or even before bedtime. Walking may not burn up a high number of calories per day, but it will keep your body in shape and relieve stress. Walking also helps you to sleep better, which allows your body to rest and repair itself.
7. Get a good night’s rest.
Set up a sleep schedule and try to follow it each day. If you are sleep-deprived, then your body’s normal systems will not work right. You could be working too much, engaging in high levels of exercise, and dieting, but your body could get quickly run down. Without enough sleep, you may even cause your body to start holding on to calories.
8. Make your workout routine more strenuous.
If you have a gym routine or another workout program, it’s easy for your body to get accustomed to that level of exercise. If you don’t change up the workout, your body can quickly reach a plateau. A stale workout may not cause your body to burn the same number of calories per workout because there is less effort required of your muscle and cardiovascular system. Make workout elements more challenging and vary your sport or activity. For example, a runner could start swimming, a swimmer could start weight training, and aerobic enthusiasts could start cycling. Each workout activity places, different demands on your bones, muscles, tendons, ligaments, and soft tissues.
Making small lifestyle changes will help you develop a healthy daily routine. This includes the right combination of diet, exercise, and supplementation. If you are not losing weight anymore, then you have to change one or more of these elements. For example, consuming only 200 fewer calories per day may not be adequate. Working out only 30 minutes per day may be too easy. Adjust what you do to keep your body in shape, burn calories, and limit overeating. These are the keys to rapid weight loss.