Is there a safe and foolproof way to lose weight? Yes there are. Follow the following 4-step process to lose weight.
Make a plan
A plan is important when you set out to achieve something. Whether it’s a major goal in life or a minor shopping trip. Weight loss for many is an important goal in life. It’s something people fight for all their lives. You need a plan. To keep your body’s metabolism burning at peak calories, keep it fed and well supplied with useful calories. Eat smaller portions more often. Keep track of what you eat by checking food labels. Water is key to weight control. Stay well hydrated at all times. Include lots of healthy foods like grains, fruits, vegetables, nuts, seeds, shellfish, poultry, and meats. Avoid processed foods. Include some amount of good fats in your diet, as it will keep you satisfied and full for longer. Include plenty of fiber-containing foods in your diet.
assume the responsibility
Most of the time we blame our parents, genes, social circle, the celebrations and everything else for our weight gain. It is time for you to take responsibility for your own actions. Use the apps available on your smartphone or just a small journal to keep track of your calories. Get a support group of friends or family who will encourage and support you and hold you accountable. If you don’t have those people around you, you may find that there are many online support groups with complete strangers supporting and encouraging each other. These people empower you and keep you motivated even when you want to quit. The whole process of losing weight is long and arduous. You need all the support you can get. Intermittent fasting is another method with which you can control your eating habits. The fast is hard at first, but over time you learn to ignore the constant need to eat something. Try to lose around 1-2 pounds per week. While it’s tempting to lose more, it’s not feasible in the long run, secondly, you lose bone, muscle, and water weight, which is not what you want on this weight loss journey.
learn about yourself
What makes you crave food? What are your triggers? Why do you want to eat? It’s time to learn about yourself and your eating habits. Some people react to stress, others to anger, some out of comfort, some eat out of boredom. Some eat when they are eaten or depressed. If emotions drive you, learn to channel them elsewhere. Pick up a good habit like painting, listening to music, reading or going for a walk when these emotions hit you. Another reason people eat is due to lifelong conditioning not to waste food, not to leave anything on the plate. If that’s the problem, cook a little less, serve yourself smaller portions, keep leftover food in the fridge for the next meal. When you are offered free food or pay for “eat all you can at the buffet”, control your impulses and eat just what you need. There is no need to justify the price. Think you are paying for the atmosphere or the experience. Not for the food.
change what you eat
If you’ve been raised on a diet of processed foods, cookies, baked goods, candy, and fizzy drinks, it’s time to switch to healthier, fresher ingredients. How about more fruits and vegetables in your meals? Switch to whole grains, healthy dairy products, more nuts and seeds, useful fats and proteins. Make sure that your meals are balanced with an adequate combination of carbohydrates, proteins and fats. Choose foods that contain fiber to help you feel full longer and to keep the digestion process going smoothly. Break your meals into 5 smaller meals if you have trouble staying away from food in between meals. Separate them so you always have access to food when you’re hungry. A good serving of protein will keep you full and satisfied for a long time. Good fats are also similar. Avoid processed carbohydrates, as they often make you hungry.