You can not stand the fat body? To get rid of those extra pounds, you need to learn the basics to lose weight, as well as how to eat healthier, exercise more, and motivate yourself.
Step
Method 1 of 4: Eat Right
Step 1. Eat more fruits and vegetables
Fruit helps satisfy your sweet tooth because it contains natural sugars, while fresh vegetables help fill your stomach faster. Fruits and vegetables contain fiber to make you full faster. Try some of the following fruit and vegetable eating suggestions:
- Eat fruits and vegetables that are in season, and eat them as a snack or dessert. For example, eat apples in the rainy season or mangoes in the dry season, these fruits are a delicious dessert. Chop celery, carrots, chilies, broccoli or cauliflower and mix them into delicious lettuce or cook them into soups.
- Use vegetables as the main meal. For example, make a stir fry or lettuce and add a few grams of chicken, salmon or almonds.
Step 2. Eat more whole grains and less simple carbohydrates
Whole-grain bread, oatmeal, whole-wheat pasta, sweet potatoes, and brown rice are great sources of energy and nutrition. When combined with the right combination of protein and vegetables, whole grains make the perfect source of nutrition.
- Simple carbohydrates consist of white bread, flour, and sugar. These foods provide energy quickly, but are accompanied by a feeling of sluggishness and sleepiness. Simple carbohydrates are converted into fat very quickly.
- Turn wheat flour or oat flour into pancakes or bread. You may need to add ingredients other than yeast to make the bread more chewy, such as gluten. Have soup with barley instead of rice, or try making kebuli from barley, wild rice or brown rice.
- Eat natural carbohydrates, not carbohydrates that have been through a lot of processing. Avoid processed foods, such as white bread, semolina pasta, biscuits, or sugary foods such as candy or vegetables that contain sugar.
Step 3. Choose lean protein, not fatty
If you plan to exercise, protein is important for organ function and muscle building. Choose lean cuts of beef or lean ground beef if you choose to eat red meat. If you eat chicken, remove the skin.
- Avoid fatty processed meats such as sausage and salami. Choose lean turkey or roast beef instead.
- Vegetarians can get a lot of protein from soybeans, nuts, and seeds. Legumes, legumes, and beans are good sources of fiber and protein.
- Eat low-fat dairy products for protein sources, including low-fat cheese and fat-free yogurt.
Step 4. Try a formal diet plan
If you like the idea of following a more specific diet and the diet plans that are already available, try these new diets and exercise:
- Follow the paleo diet and eat grass-fed cattle, fish and other seafood, fresh fruit and vegetables, eggs, seeds and nuts, just as paleo people did in the stone age. You should not eat packaged or processed products.
- Try to eat only raw foods. The Raw Food Diet requires you not to cook 75% of your daily food intake. Most people who follow this diet eat lots of fruits and vegetables, whole grains, and nuts.
- Join a commercial diet plan. If you prefer to eat whatever you want and join others who are also trying to lose weight, try Weight Watchers. In America, the trend of planned diets like this is very popular, for those who prefer a prepared menu and don't need to cook, Jenny Craig or NutriSystem are some of the choices.
Step 5. Reduce salt in your diet
Consuming large amounts of sodium makes your body retain water, which can make you feel bloated and gain weight. The good news is that the salt comes out quickly with sweat, so an easy way to shed a few pounds is to cut sodium from your diet.
- Instead of using a lot of salt, try adding flavor to your food with chili powder, herbs or spices.
- Many people claim that unsalted foods will taste salty over time, if you reduce them for some time and allow your taste buds to adjust to the changes.
Step 6. Don't skip eating
Many people think that not eating will help them lose weight, but research has found that people who eat at least 3 times a day lose more weight than those who don't. When you don't eat, your body stops breaking down fat and starts breaking down muscle tissue. Muscle tissue can burn more calories than any other tissue, so actually not eating is counterintuitive.
Make sure you don't feel hungry by eating small portions throughout the day at regular intervals. Between main meals, have a 150-calorie snack to keep your metabolism going and prevent hunger. Make sure you don't eat fattening snacks like candy or chips. When hungry, the body stores calories and slows down metabolic processes
Method 2 of 4: Weight Loss Basics
Step 1. Write down everything you ate this week
According to research published in the Journal of the Academy of Nutrition and Dietetics, people who keep a food journal lose an average of 2.75 kg more than people who don't record everything they eat. So force yourself to jot down all the good and bad foods for your diet plan. Pay attention to the following suggestions:
- Complete. Write down everything, including drinks, sauces, and an overview of how to make them. Don't pretend you didn't have a cup of hot chocolate after dinner. You must record everything that has entered the stomach.
- Accurate. Record your portion sizes in a food journal. Don't eat too little or too much. Also, read the ingredients list so you can accurately determine the serving size.
- Consistent. Carry a food journal with you wherever you go. Alternatively, you can use a diet tracker app on your smartphone or tablet.
Step 2. Find out how many calories you should consume each day to lose weight
Losing weight does not only depend on the size of the portion. The more aware you are of the calories in food, the easier it will be for you to eat the right amount and do the right exercise to lose a few pounds. Read and check all foods and drinks one by one. Calculate the total number of calories you consumed that day.
- Next, find out how many calories a person of your age, height, weight, and energy level needs.
- Add about 170 calories to your total. Recent research estimates that we tend to eat a little more than we can keep track of in a day.
Step 3. Make a meal plan, and stick to it
Decide what you're going to eat this week, don't stand there staring at the fridge trying to decide what to eat. Buy healthy ingredients to eat your way, and plan based on the calories.
- Realistic. If you eat out often, don't try to break this habit. Instead, plan to eat home-cooked meals six days a week, and one day to eat out.
- Eat less snacks, or try making healthy snacks. Good snacks for people trying to lose weight include lettuce, unsalted almonds, or fruit.
- Treat yourself. Promise yourself if you can stick to this plan for six weeks and exercise (which is one of your goals), you'll have a great meal at a restaurant one time.
Step 4. Eat fewer calories than you burn
The only surefire way to lose weight is to eat less than you burn each day. Sounds simple indeed, but it takes effort and consistency. It means sport. If you want to lose weight and stay healthy, you have to start exercising. Set a goal for 30 minutes of exercise 3-5 times a week to start.
- Try calculating your energy output each day. This can be done with a pedometer, or another weight tracking app that you can use to make it easier. Read the section on exercise for more specific advice.
- Set small goals. Instead of thinking that you have to lose 10 kg, think that you want to lose 0.5 to 1 kg this week. Or you can focus on goals that aren't related to kilos, like skipping an after-dinner snack this week or drinking only soda on the weekends.
Step 5. Drink at least 2 liters of water every day
Water has a dual effect, namely hydrating the body and filling your stomach with a volume of fluid with 0 calories. The Institute of Medicine determines that an adequate water intake for men is approximately 3 liters (about 13 glasses) of daily drinking. The number of needs for women is 2.2 liters (about 9 glasses) of total drinks every day.
- Drinking water about 30 minutes before eating can reduce the number of calories that will be eaten, especially for older individuals.
- Research shows that dieters who drink half a liter of water before meals can lose up to 44% of weight over 12 weeks, compared to those who don't.
Method 3 of 4: Exercise
Step 1. Start doing basic aerobic and cardio exercises
If you don't currently exercise, set a small goal at first, which is 30 minutes, 3 times a week. Try these steps to get started:
- Buy a pedometer. Put the pedometer on your belt and try to walk 5,000 steps per day. Increase the goal to 10,000 to 15,000 steps as you get more fit and used to it.
- Start by walking. Strolling around the neighborhood doesn't cost any money at all and it's a great way to get started. You can also try low-impact exercises like swimming, biking, or slow running.
Step 2. Try the tools at the gym
You can use a treadmill, elliptical trainer, stationary bike, rowing machine, or stair climber. Start with short sessions and gradually increase the time as you get fitter.
Try different machines until you find one you like. Consult a personal trainer to ensure that your movements and stance are correct to avoid injury. Coaches are there to help, not intimidate you
Step 3. Follow aerobic exercise
You can follow traditional aerobic exercises or try other movement-based exercises. Exercise in groups is great for staying motivated, moving happily, and losing weight. Try some of the following exercises:
- Kickboxing
- Jazzercise
- Zumba
- Pilates
- Yoga
- Martial arts
- Cross-fit or bootcamp
Step 4. Do strength training
Start small, aiming for one or two 15-minute sessions per week until you feel motivated to do more. Instead of focusing on specific muscles, work on large muscle groups to burn more calories and ultimately lose excess weight. Try some of the following examples:
- Start with a squat while doing an overhead dumbbell press to work your lower body and upper body at the same time.
- Perform resistance training by sitting or lying on an exercise ball. This position will strengthen the middle of the body as well as train other body parts.
- Use machines and barbells. These devices tend to focus on specific muscle groups such as the arms, shoulders, thighs, buttocks, and upper back. Perform this more focused exercise after the workout for all muscle groups has been completed.
- Rest at least one full day between strength training so that your muscles can recover. Muscle recovery will help prevent pain and injury.
Step 5. Play another sport
If you don't like the idea that your workout is just for exercise, try finding a fun activity that you enjoy, with the added benefit of moving your body. Find an amateur sports league in your city, or gather friends to schedule a game of football, basketball, tennis, and so on.
- If you don't like competitive sports, try an activity you can do yourself. If you don't like playing with a ball and the net, you can choose to swim, play golf, hike or hike.
- Buy a bike if you want to find a way to travel and exercise at the same time. Don't spend time sitting in the car when you can burn calories with other means of transportation.
Method 4 of 4: Maintaining Motivation
Step 1. Find creative ways to eat less
Although eating less alone is not enough to lose weight, it is a small trick to keep you on your diet plan. Try these ways to deal with hunger:
- Reduce your meal by three bites.
- Put the spoon and fork on the plate while chewing.
- Use a smaller plate, and fill it only once.
- Wait until you feel hungry to eat, don't snack just because you're bored.
Step 2. Find creative ways to deal with hunger
If you're used to eating heavy snacks and comfort foods, it's no wonder that dieting and exercise sound like an unpleasant transition. But you will be able to overcome the urge to eat a large piece of cake or a greasy hamburger, with just a little creativity.
- Instead of eating something when you want a snack, smell fresh fruit.
- "Close" your kitchen between meals.
- Don't keep sugary or high-calorie snacks in your home.
- Some studies show that the color blue can suppress appetite. Try using a blue tablecloth or plate.
Step 3. Eat at home
Eating out will make it easier for you to forget about your diet plan. Food in restaurants is generally high in fat, sodium, and ingredients that can actually increase weight. The portions are also often much larger than what you would normally eat at home. Instead of going out, try cooking your own food.
- Eat with fewer people, avoid eating together in large groups. One study showed that people who eat at large tables tend to eat more than people who eat alone.
- In general, don't eat while doing something. Watching television, reading, or working while eating usually makes people eat more than usual.
Step 4. Eat cereal for breakfast
One recent study revealed that people who eat breakfast with cereals every day lose weight more easily than people who eat other types of breakfast. Start your day with natural, nutrient-dense, high-fiber cereals or oatmeal.
Replace your milk with skim milk, both for mixed breakfast cereals and use in other foods. Every fat loss step you take will reduce your calorie intake by 20%. Choosing low-fat milk is a way to reduce the calories you consume, without sacrificing the benefits of milk
Step 5. Decide to lose weight with a group of people
Promise to lose a few pounds at the appointed time with a bet that you will pay some money if the goal is not achieved. You can set up some kind of "weight loss club" at work or with your friends, or you can check online weight loss betting websites.
Step 6. Give yourself a treat every now and then
If you are attending a party or going to a special occasion, allow yourself to have a good meal. Just make sure that this doesn't become a daily habit. Don't let one small gift throw you off the diet and exercise path. Get back to the plan, even if you've forgotten about it for a day or two.
Also try to reward yourself with something unrelated to food. If within a certain period of time you are successful in dieting and exercising, reward yourself. Go to a sports game with your friends, or have a manicure, massage or movie if you manage to achieve one small goal. Buy the new shirt you've been wanting for a long time if you reach your goal of losing 1 pound this week
Tips
- If you are breastfeeding, talk to your doctor before starting a weight loss program. Rapid weight loss can reduce milk production.
- Choose healthy oils. If you're cooking with oil, use a teaspoon of a healthy oil like olive or canola oil. Or as an alternative to the oil used to add flavor, use herbs or vinegar.
- Weigh yourself daily, then weigh your average for seven days. Focus on creating a downward trend, rather than focusing on losing a few pounds per week. Maybe in certain weeks you will gain weight for reasons that have nothing to do with healthier habits. This usually occurs in women, due to water retention associated with the menstrual cycle.
- Don't eat at least an hour before bed and make sure you drink plenty of water. You will often go to the bathroom and remove excess weight from the body.
- If you gain weight after exercise, don't panic. It's probably due to the weight of the muscles.
- Stop consuming sugar alone can reduce 3.5 kg per week.
- Find an exercise you enjoy so it doesn't feel like a burden, don't limit snacks, just control it. Drink green tea with honey to increase metabolism and reduce stress, eat calmly and chew food slowly to enjoy its taste. Brush your teeth or chew gum after eating so you won't be tempted to eat again.
- Everyone has a different body type due to genetic factors, fitness level, and so on. There's no need to try to get in shape like everyone else. Your ultimate goal is to stay in shape and improve the shape you already have. You'd be surprised to realize that many people secretly want to have a body like you, while you want to have a body like everyone else.
- Feeling good about yourself doesn't just come from losing weight. People who lose weight usually realize that they not only want to lose a few extra pounds, but also change their old habits and feelings. Listen to your heart, and do whatever makes you feel comfortable. What you mean is more than just a number on the scale.
- Remember, don't be afraid of food. If you begin to fear food, talk to your doctor about the possibility of anorexia. For 90% of women who struggle to lose weight and then experience menstrual irregularities, they may have amenorrhoea. If you skip meals, consult your doctor to find out the threat of bulimia.
- When exercising, try to listen to music. Research shows that people who run while listening to music can run farther than people who don't listen to music over the same period of time.
- Be careful with cereals, because there are certain types that contain a lot of sugar.
Warning
- Don't intentionally starve yourself.
- You don't need to lose weight if your weight is already in a healthy range. Accept your body realistically and choose to focus on health, not perfection.
- Either way, don't try to lose more than 0.5 to 1 kg per week. Faster weight loss can lead to loss of muscle mass, not fat. In addition, humans experience more difficulty in maintaining very rapid weight loss in the long term.
