Everyone has a clue about how to lose weight. The myriad of articles leave people uncertain of the choices to make. They wallow and go around diet with a hope to shed some pounds. Without weight loss, desperation hits. One ponders and ask, is there a right way to weight loss? Is there a glimmer of hope? Or a light at the end of the tunnel? Of course, a solution for every problem exists. Losing weight is a journey, it is not a quick fix or a three-day work. It is a sacrifice, commitment and dedication.
So how should one lose weight?
One has to first establish the cause of the weight. Tackling the root cause will help in managing the weight problem. It could be a sedentary lifestyle, it could be large portions taken. It could be genetic, hormonal among others. With the root cause known, one can now adopt the right solution to tackle the weight head on. A sedentary lifestyle can be reversed to an active one. Begin with baby steps like walking, using the stairs. Then mild cycling, swimming, jogging and aerobics. If it’s large portions, replace with vegetables and fruits. They will leave you full but with fewer calories.
All in all, diet forms the basis of weight loss, watching it will give you the desired results. Skipping meals won’t help but taking small frequent meals will help. If not possible three heavy meals will do but not avoiding the food. The diet should have all the components carbs, proteins and vegetables. Adopt a normal eating schedule and do not exaggerate because at a given instance you will get tired.
All in all, understand that there is no “one size fits all” solution. Our body’s response to food is different and what works for one person may not work for you. It is then ideal to take time and experiment different diets and foods with a lot of commitment and patience. Find out if a restrictive method will work for you or you need freedom in planning your weight-loss program. If a diet does not work for you don’t panic because a diet is right when you can stick with it over time.
Three things to do to lose weight
Eating more vegetables
When you look at most food philosophies veggies are always included. They are preferred because they fill up with few calories. They also provide the body with nutrients that are required to fight chronic diseases like cancers, type 2 diabetes and heart disease. Food trends may lie that kales or cauliflower are the in-thing and they offer all the reward needed but the idea is to eat as many varieties of vegetables as possible. You can take spinach, cabbage, red peppers, carrots broccoli among others and you will enjoy the goodness that comes with taking a bountiful amount of vegetables.
Vegetables can be steamed, roasted, sautéed to make them appetizing. Vegetable like Zucchini can be grilled or spiralized like noodles to make them palatable. Layering also helps one incorporate vegetables in their meals. You can start with the favorite food and then layer the bowl with vegetables. It will help you explore new foods with your favorite one and learn new ways to savor your meals.
Taking less sugar
Biology has wired us to have a sweet tooth. Most of us prefer sweets and the drive begins at an early age. Research indicates that sugar improves the taste of food and the food companies use it in everything. They use it in cereals, salad dressings, soups, yoghurt which adds up to much sugar. American Heart Association recommends that men should take 9 teaspoons and women 6 teaspoons of sugar daily. However, most of us consume even 19 teaspoons of sugar daily. This excessive sugar is the one increasing the waistline thus all weight loss plan advocates for less intake of sugar.
The advertising and marketing done by food manufacturers confuse consumers that low-fat diet means taking low-fat cookies and other treats. Contrary to this, low –fat diet should entail an intake of healthful foods whose fat content is naturally low. These are whole grains, lean proteins, beans, fruits and vegetables. Enough research is available on adopting a low-fat lifestyle as well as having low carb diet to lose weight. What is consistent in all weight programs is that for one to slim down one has to cut down on the added sugars. All that one should know is that sugar and increasing waistline are interrelated and no matter what beautiful names are given to these added sugar one should take it sparingly.
Taking the whole foods more often.
Any program that favors and promotes the intake of whole foods should be encouraged. Over-processed foods should be detested because they are associated with weight gain. Such foods are ice-cream, cookies, pizzas, potato chips among others. They also lack fiber that is found in whole foods. Fiber is essential because it makes one full and research indicates that adding fiber in a diet leads to weight loss just like taking a complicated approach to weight loss. Intake of the whole foods will assist with the necessary fiber. Example of whole foods are fruits, seeds, eggs, nuts, seafood, whole grains, beans, vegetables among others.
Choosing a weight loss program is hard. Most of them differ in the foods to take and for sure there is no one single way to lose weight. The only approach to take is selecting what feels sustainable. For those who can do with less pasta, a low-carb diet would be ideal. It should be centered on vegetables and quality proteins like lean beef, chicken and seafood. For the vegetarians, they can choose fruits, plant proteins, whole grains and vegetables to lose weight. The Mediterranean-style menu would be ideal for those who love nuts and it can help them lose weight. For every diet chosen one should focus on whole foods and ensure that they become a part of every meal taken.