Do’s and Don’ts of Healthy Weight Loss, As Suggested By Experts
Losing weight is hard and doing so in a calculated and healthy way is harder still. Healthy weight loss refers to shedding some extra pounds regularly, like losing a pound per week. However, you should stay positive because such weight management experiences can be derived through a fitness-centric lifestyle and can take some time.
You may also note that a healthy process of shedding some extra pounds chiefly consists of three essential segments- eating right, working out regularly, and taking proper sleep. It would also include resisting stress and being more positive too because our mind can overrule anything else.
We shall focus on two of the most important parts of losing weight today- eating right and eating properly. There are several foods and eating habits that you should include in your daily life, and they would come back to help you in ways more than one. The key is to stay consistent with them.
We all need food to derive energy and keep our life processes running. Skipping a few meals in a day can put you at a disadvantage and may affect your fitness routine, not to mention your decision-making abilities. There is no better reason to eat timely and properly than to stay alive in a better way.
However, this principle does not support the habit of compulsive, binge, or emotional eating.
Your love for food is the biggest road blocker in your desire to shed some extra pounds because you are most likely to grab the first slice of your cravings after a short span of controlled eating. Though some well-defined guidelines are stated for the people who want to stay slimmer, yet it is obvious that no one-size-fits-all.
We are presenting some experts-backed rules for faster weight loss for women and men below. These tips can be followed at home because they are related to your dietary habits, and you can correct them by changing your eating and drinking habits.
One of the most important tips to achieve a healthier and quicker weight loss experience is to eat without indulgence and to practice self-restraint. Staying away from sugary and oily (or deep-fried) foods is important, no matter how much you love eating them.
However, you may still bend the rules a little bit. There may be no harm in having a spoon of a dessert, alcohol, fried foods, etc. once a week but keep it at that only. The best thing is that you can always follow this rule whether you are a man or a woman, though it is especially important for older people.
Did you know? When you deny yourself the bites you crave, it can backfire, causing you to feel sad. This will ultimately result in binge eating and may cause a Weight Loss Plateau.
There is a reason that salads rank among the best foods for healthy weight loss around the world. Eating salads made of green and leafy vegetables is beneficial in several ways as it helps you get a direct dose of vitamins and proteins in their raw and natural form. They are fast to make and easy to eat and can help you feel full in next to no time.
Taste bud alert: Three healthy salads that actually work wonders!
Salads may taste insipid due to a lack of salts and toppings, and this is just where you need to be on your guard. Adding creamy dressing, candied walnuts, cheese, cranberries, and avocado may turn your bowl of salads into a bowl of calories rather quickly, leading you to faster weight gain.
Your weight loss diet is directly proportional to your intake of carbs. However, the myth that all carbs are high in calories also needs to be corrected. You should stay away from refined carbs like white flour, rice, and sugar. But you should include other high-carb foods like quinoa, oats, whole-wheat pasta, whole-grain bread, and brown rice in your diet to lose weight faster.
None of the high carbohydrate foods are low in calories but eating them in properly maintained sizes (portion control) would help. High carbs may also be full of proteins and fiber, and you should not throw the baby out with the bathwater.
Your eating habits may also lead you to have more belly fat and chubby face, and a lot of health issues. These may lead you to increased healthcare costs and may also cause mental stress.
Simple workouts like brisk running and running 5k races can do more wonders to your body shape than dieting ever can. You can burn around 250 calories in a 30-minute jog too. As you work out or run or do any other form of exercise, it helps you burn the fat in your fat. This also helps you develop muscles and the strength to continue, thus making you feel better with every round.
These were some of the weight loss tips that you could use to speed up the process. We would also recommend you consult a fitness professional to get a more personalized plan for yourself. Persisting with his advice and workout plan over time would help you get better results.
Next up are some of the worst mistakes that people make in their lifestyle every day, and end up putting on more weight than they intended to.
With teenage girls and grownup women (housewives or working), the question of staying fit and healthy often depends on the lifestyle or their family members. The latter is often more than worried about what their family members have eaten throughout the day and what their respective health quotients are.
Since fitness and weight management depend on one’s frame of mind, it is important to correct several aspects of one’s thinking patterns. This is why we have created a list of some special tips that women and teenage girls can use to stay fit and slim.
1. Eat healthy foods
2. Train yourself at home
3. Do yoga and meditation
4. Stay away from unplanned dieting
5. Come out of your comfort zone
6. Write down your fitness goals
7. Don’t drink cola drinks and soda
8. Stay away from stress
9. Don’t cut your calories abruptly
10. Stay away from junk foods, alcohol, and nicotine
11. Stay in the present moment
12. Don’t compare yourself to others
It is just as important to quantify your progress. By wearing a fitness tracker, you can track your energy intake and expenditures, and you can use this information to let a fitness expert know what your dietary habits are and how you can correct them. His advice can help you burn some unwanted fat faster.
Sure you can break the internet searching for the foods that you should avoid for weight loss and making resolutions to work out every day, but they would do you little good until you make a habit of including them in your diet. It is also important to stay away from fat-causing junk foods and cola drinks, and alcohol and tobacco.
A healthy process of gaining or shedding a few extra pounds would always be focused on your determination to stay away from unhealthy eating and lifestyle practices. We are discussing some of the worst eating habits that obese and overweight people indulge in, and here they are:
Spicy and oily foods are a complete anti-thesis to all the fast fat-burning foods that you just love to eat. We are not asking you to refrain from all kinds of spicy and delicious foods in the name of shedding some extra pounds, but you should exercise enough restraint.
Fitness experts warn that spicy food can agitate the digestive system and may cause heartburn, something you would never want, especially during a workout. They also recommend not to eat spicy foods or drink cola drinks for up to 24 hours before a workout session.
Alcohol has strong diuretic properties and it sucks water from our digestive system, thus causing a great deal of load on the liver. Drinking it makes us feel thirsty and drinking it even more only makes the matters worse. No wonder, doctors ask obese patients to stay away from it.
Must read: Best Foods To Eat Before You Go Out Drinking
Alcoholic beverages top the list of unhealthy “foods” to avoid for weight loss. Another reason to stay away from them is that they suppress fat oxidation and rather help in its accumulation, thus making the person consuming them fatter than they’d like to. Booze is also a major contributor to belly fat.
Your weight loss diet will not eradicate desserts out of your eating habits.
Sweets and ice creams may be a big no-no when you are going for a workout session. It is so because they are high in fats like oils, shortening, cream, and butter and can make you feel full even without any energy to work on. You would not want your body to be full of something like this when you’re going for a proper workout session.
However, the key is to eat sweets and ice-creams in moderation after your dinner and then walk briskly for some time to let your craving reduce. It would also distract your mind from eating more of it- you can use the same advantage to control your body fat and to be slimmer.
We are presenting a list of the best foods for weight loss that you can start today. However, you should consult a qualified healthcare or fitness professional for a personalized 7-day diet plan for weight loss for the best results.
2. Green leafy vegetables
4.Fruits and raw vegetables (as salads)
7. Salmon and tuna fish
8. Lean meat (grass-fed animals)
9. Coconut milk
10. Cheese and potatoes
11. Legumes and lentils
13. Greek yogurt
15. Chia seeds
16. Whole grains
Eating these foods would give you the requisite energy in the form of proteins and vitamins, without any excess carbohydrates. You can count on a diet made of these foods to melt some of the excess flab on your stomach and lower body (like buttocks and thighs) in a calculated and healthy manner.
You support this diet every day by drinking about four liters of water too.
You should maintain a journal to keep a track of your daily activities and eating practices, and also wear a fitness tracker when you work out. These habits would help you get more out of your fitness regimes. As a smart tip, you should opt for professional guidance to start your weight management process at home- this would help you get personalized attention at a lower cost than gym subscription fees.
There is perhaps no need to go on a crash or fad diet. Adopting shortcuts for getting into a proper body shape will only backfire and lead to more health issues someday. Your fitness schedule and process would help you stay slimmer and healthier if you follow it properly. Even if it takes you some time and effort to get going with a new fitness-based lifestyle, it will be the best thing to happen to you, both physically and mentally.
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