Initially, weight loss was as difficult for me, as is for most of you. But soon I realized it is more about doing it the right way than about simply doing it. Crash dieting, and following weight loss myths does not help. If you have put in efforts, but have got no satisfactory results, then I will now disclose how I managed to lose weight and keep it off permanently.
Getting Started Started
Do not think about short-term diets, but about lifestyle change – If you are interested in permanent weight loss, then a “quick-fix” diet is not something that will help you achieve this. Instead, weight loss must be a permanent life style change for you, a commitment you make for a healthier life. Many popular diets can help you start with your weight loss aim, but if you want to keep it off permanently, then permanent changes in your food choices and lifestyle is needed.
Get support – I have always got immense support from my family, and this really helps me work harder and stick to my goals. So, you too need to find out support, be it in form of friends, family or some support group. This support will give you the much needed encouragement.
Slow and steady indeed wins the race – to lose weight the healthy way, you need to aim to lose about one to two pounds each week. If you lose weight too fast, it can take a toll on your body, and you might end up feeling drained, sluggish, and sick. When you drop too much of weight quickly, you actually lose more muscle and water, than fat.
Set goals so that you stay motivated – any short-term goal like fitting into a bikini this season, generally does not work as good as wanting to be healthier or confident for your children’s sake. If temptation and frustration strike, immediately think about the many benefits you will enjoy when you become leaner and healthier.
Use tools to keep track of your progress – You can maintain a food journal and weigh yourself on a regular basis, and note down every inch and pound you lose. If you maintain record of your achievement, you will be able to read them time and again, and this will keep you motivated.
Learn to enjoy exercising – It is very important to stop associating exercising with pain, and it should instead be something you enjoy doing. When I just started running, I thought how could anyone ever enjoy this, but I stuck with it, and gradually learned to enjoy it. The fact is, the more you practice exercise, the more you start enjoying it, and it becomes a lot easier.
Do not obsess about dieting – If you keep on thinking you might put on more weight by miscalculating your intake, things will become all the more difficult. Do not make your life miserable by calculating calories all the time. You just need to try to eat healthy and sustain this habit, and it will surely help.
What Should You Eat to Lose Weight?
As already mentioned, you need to eat healthy to lose weight. To help you get started, below are given some foods that will help you lose weight, without you having to follow any diet plans.
Fish – Fish like sablefish, wild Alaskan Salmon, herring, anchovies, tuna, trout, and mackerel are extremely rich in Omega-3 fats that effectively control weight gain. Just about two to three servings of such seafood can also help control your cholesterol levels, since these fishes are rich in monounsaturated fats.
Fruits – Fruits like blueberries, grapefruits, apples, pears, cranberries, plums, peaches, oranges, cherries, and prunes contains something known as phytonutrient obesity fighters. Together with being rich in fiber, they are also rich in anti-inflammatory antioxidants. They are in fact so rich in antioxidants that if you eat only half a grapefruit during breakfast, it can increase your metabolism for the entire day. Fruits like goji berries, acai berry, noni and mangosteen are very helpful for weight watchers, and can also improve your overall health.
Spicy and hot superfoods – Spicy and hot superfoods like cayenne, chili peppers, and chili powder are also great calorie burners. They also contain fiber, anti-inflammatory antioxidants, and various phytonutrient obesity fighters.
Nuts – Even though high in calories, seeds and nuts are good to eat as snacks, owing to their anti-inflammatory fat content. Flaxseed, sesame seeds, cashew nuts, walnuts, pumpkin seeds, filberts, and hemp seeds are great snack substitutes for all fast foods.
Low fat dairy products – low fat probitoic milk, low fat kefir, and low fat yoghurt are good ways to enjoy important nutrients, while still keeping a control on your weight. Probiotic low fat foods are rich in nutraceutical obesity fighters and thus great for weight watchers.
Whole grains and beans – Make sure you include chickpeas, Bengal gram, kidney beans, hummus, black beans, navy beans, and quinoa to your diet plan. Buckwheat, barley, and oats are also great weight watchers. Since legumes are rich in fiber, they will increase your metabolism, and thus help you with weight loss. When you consume whole grains you feel fuller faster, and your body gets more time to get rid of bad fats.
Vegetables – While watching weight, make sure your body gets all essential nutrients. Vegetables like kale, spinach, sweet potatoes, turnip, collard, beet, mustard, pumpkin, mustard etc are very good for you. Even broccoli, Brussels sprouts, bell peppers, lettuce, cabbage, eggplant, and spirulina are rich in antioxidants, and thus you must add them to your daily diet. Herbs like thyme, mint, parsley, oregano, and basil are good for health and also helps in weight maintenance.
Water – You should drink at least 8-10 glasses of water every day. Water helps flush out toxins from your body and keeps your system healthier. Moreover, at times you might feel you are hungry, when you are actually just thirsty. So drink a glass of water whenever possible. Make sure you drink a glass of water at least half an hour before you have your meal, as this will make you feel fuller and you will likely eat less.
How to Eat the Right Way
Just eating the right food is not enough, you also need to eat it the right way to drop more pounds.
Take care of how much you eat. Consume more of your calories at breakfast, and include fewer at dinner, as this will help you lose more weight.
Control portion size. Use smaller cups, bowls and plates, and do not eat straight out of the package or container, as you might end up eating more.
Cook your own meals. This allows you to control what you are adding to your dishes as well as the portion size.
Chew your food well. This makes digestion easier, and also makes you full faster. Thus, you will eat less and lose weight faster.
Foods to Include in Your Diet to Lose Weight
Enjoy Exercising to Lose Weight
Everybody knows that exercising is important to lose weight, and now I will help you know some of the best exercises that really do work. You can start of slow, and gradually begin your pace and repetitions, and enjoy amazing results.
Walking – walking is one of the easiest and best exercises to lose weight. It does not require you to have any special equipment apart from a proper pair of shoes, and you need no gym membership to do it. It is low impact exercise, so you will not be hurting your knees or inviting any other type of injuries.
Depending on your current weight, if you walk at a pace of 4 miles per hour, you will be able to burn 5 to 8 calories per minute, or 225 to 360 calories in 45 minutes. If you maintain this pace, and walk for 45 minutes almost every day, you will be able to lose a pound every week, without changing any of your habits.
Kettlebells – Kettlebells offer a hardcore workout that strengthens your core, improves posture, balance, stabilizes muscles, targets all important muscle groups and most importantly, will help you burn 400 calories in just 20 minutes.
As kettlebell workouts involves your entire body, it will rev up your metabolism to help you melt body fat quicker, and it also will make your heart beat faster, so that you enjoy benefits of an aerobic exercise as well. In fact, if you exercise with a kettlebell for 20 minutes, it is equal to running 6 miles, in terms of calories burned and cardiovascular benefits.
Swimming – vigorous swimming can help you burn 400 to 700 calories in just one hour. All types of swimming will help you lose weight, a front crawl, the dog paddle, or even a breast stroke.
This is a low impact exercise that tones, conditions, strengthens your body and of course helps in weight loss. Swimming involves all parts of your body, from your back muscles, abdomen, glutes, hips, legs, and arms. It successfully complements other exercises like walking and running.
Cycling – Cycling is yet another highly effective low-impact exercise for losing weight. It can help you burn 372 to more than 1,100 calories each hour, depending on your speed, your weight, and the terrain you are biking across.
Cycling does not stress your joints much, and no matter how badly in shape you may be, you can still ride few miles, without feeling as you have been actually exercising.
Elliptical trainer – the elliptical trainer offers a complete, low-impact workout. It is easier on your joints compared to the treadmills, and its movable handles make sure you enjoy an upper body workout together with working your lower body.
You have the freedom to choose your intensity level while using the elliptical machines, and by lowering or raising the ramp and moving backwards, you can target the different muscle groups in your legs. An average person can lose about 600 calories every hour by using an elliptical machine.
Running – Running helps you build strong connective tissues and bones, gets your heart beating faster at a healthy rate to avoid heart diseases, certain cancers, and strokes. Most importantly, it helps you burn about 600 calories every hour.
You just need a good pair of shoes to start this weight loss activity, so that you can run at proper pace and your joints stay protected. Make sure you warm yourself up by marching in place for about five minutes before you start running.
Step Aerobics – This is a low-impact workout with great calorie burning benefits. Just a 45 minute step aerobic workout will help you burn about 550 calories, while targeting the muscles in your bum, hips and legs, and will also improve coordination.
Weight Loss Supplement to Lose Fat
Exercising and eating right helps, so does weight loss supplements. However, before you start having one, you need to know that not all weight loss supplements work. So you need to find one that really does work, and one of them is Garcinia Cambogia.
Garcinia Cambogia is an extract from a tree known as Malabar Tamarind or kudampuli, which is a tropical fruit found in parts of Africa and Asia. The extract of this fruit is known as Hydroxycitric acid (HCA) and this is what the “magic pills” are created from. Not only does it help in weight loss, it also improves digestion, relives arthritis related pain, and improves wellbeing.
If you are interested in giving it a shot, you can claim a Garcinia Cambogia Free Trial offer online.
How does it work?
Garcinia Cambogia helps in weight loss in two ways.
Firstly, it helps suppress appetite. If you do not feel hungry, you will not have the cravings to eat every now and then. When you eat less, you obviously will not add up more fat, and in fact, over time you will start losing the already accumulated fat in your body.
Secondly, it blocks the enzyme, known as citrate lyase, which converts carbohydrates into sugars and fats in your body. As a result, any fat that you consume, does not find its way into your cells, and rather is excreted out of your body, with other wastes. This naturally will help you lose weight, and get fitter.
Garcinia Cambogia is a powerful supplement that helps you lose weight, and at the same time offers incredible health benefits. You will notice improvements in your cardiovascular health, blood sugar levels, blood pressure, in your mood and general well-being. Thus, this is the ideal supplement to lose weight, and at the same time feel great.