It is important for you to maintain a balanced diet and a healthy exercise routine on your weight loss journey. Setting realistic goals to shed unneeded extra weight or fat that you can achieve in the weeks and months to come will give you a target to work towards. You don’t have to mount extreme pressure on yourself in order to achieve these goals, when it comes to permanent weight loss, going on a healthy and slow path maybe your best bet. Crash diets and fad diets are very temporary and do not give results that can stick for long-term. Therefore, set your goals on losing about one kilogram of weight a week, anything more than that may leads to losing fat and your muscle as well. It is important to maintain a healthy diet with daily exercise.
1. Reduce Salt And Sugar Intake
It is imperative to keep a watch on your salt and sugar intake. Don’t worry, this is easier than you think, especially if you are able to cut out on processed foods. Processed foods are full of calories and packed with high levels of fat, sugar, and salt. Go for fresh juices, natural sweeteners like honey and jaggery, and natural detox drinks like lemon water and coconut water.
The tables have turned on the sweet stuff: Although it was once considered not especially harmful, a slew of research now shows that sugar — specifically, added sugar — is particularly damaging to a person’s health. Too much sugar can raise a person’s risk for both Type 2 diabetes and heart disease.
2. Stay away from Processed Foods
The inevitable result of a diet high in refined starches is a decrease in the consumption of fiber. Lack of fiber in the diet is responsible for sluggish bowels, constipation, in the worst cases it can also lead to colon cancer. A whole diet with plenty of fresh vegetables and fruits provide sufficient fiber.
Processed foods are anything that are boxed or packed or sealed. They contain preservatives that are known to increase their shelf life. But these preservatives do nothing good to our health and body. In fact, they could cause obesity in some people as they contain fatty acids, especially in processed foods. You must always choose to eat whole and clean foods like fresh vegetables and fruits, whole grains and seeds.
3. Go for High Protein And Carb-Rich Foods
Adding more protein to your diet will not only help you lose weight but will also strengthen your muscles. Health experts recommend including some amount of proteins, complex carbohydrates, and fats in our daily diet. But, make sure that all these nutrients must be derived from natural and wholesome sources like eggs, fish, chicken, and pulses are good sources of proteins, whereas potatoes, milk and other dairy products are excellent sources of carbs.
4. Steer Clear Of Carbonated And Sugary Drinks
This is one simple change that can make a big difference. You can learn how to stop drinking soda. Sweetened soda and other high-calorie drinks can add inches to your waistline if you drink them on a regular basis. When we are thirsty, especially in warm sunny days or post workout, most people tend to replace water with energy drinks and packed juices. High-calorie drinks, including energy drinks, soft drinks, packed juices and even tea and coffee account for an extra calorie, which is, of course, not good for your weight loss programme. You must boycott these drinks and opt for unsweetened black or green tea/coffee, lemon water, or simple water instead.
5. Embrace Movement
Combining exercise with a healthy diet is a more effective way to lose weight than depending on calorie restriction alone.
Exercise is helpful for weight loss and maintaining weight loss. Exercise can increase metabolism, or how many calories you burn in a day. It can also help you maintain and increase lean body mass, which also helps increase the number of calories you burn each day. This goes beyond just calorie, exercise improves circulation and reduces inflammation.
6. What is your Motivation?
Better health, Desired body size, Flat tummy, Disease reversal or prevention, Whatever is it, you must find a reason to achieve your weight loss goals. Fight all excuses, everybody gets busy with one thing or the other, there may never be a perfect time to start facing your goals, starts now. ‘No pain, No gain.’ The initial stage might be boring, once you start, you will be more than 10x better.
7. Consistency is the Key
Weight loss is all about consistency and adopting a healthy lifestyle. Clean eating and exercise are necessary for an effective weight loss plan, focus on finding a balanced approach between a healthy diet and regular exercise, these habits will lead you to a healthier lifestyle and can help you reach your long-term weight loss goals. You may want to stay away from fad diets and excessive exercise which are not sustainable.
8. Eat More Greens
Vegetables keep you regular, provide key nutrients, and can also promote weight loss, so it’s important to try to work them into every meal.
Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with a low energy density make people eat fewer calories overall.
Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants, and minerals, including calcium, which has been shown to aid fat burning in some studies.
Eating healthy is not just a one-time thing; for instance, you eat one healthy meal in a day and then follow it up with 5 days of indulgence – that’s not going to help you achieve your weight loss goals. We understand that cravings do happen and you might want to skip your gym because you had a really hectic day or due to tight schedule – it is completely okay and acceptable! But, make sure that you make up for all of that in the following days.
I hope you enjoyed this article and if you have any questions about the steps or want to express your opinion, leave a comment below.