There are many ways to lose weight. But where to start and what tools to buy? First, there are many ways that don't require any tools or books to lose weight. Make a plan that is reasonable and according to your abilities and physical needs and be disciplined to follow the plan, so you will definitely lose weight. Not difficult, right?
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Method 1 of 3: Healthy Diet
Step 1. Eat a healthy and balanced diet containing protein and fat
Researchers show that protein in lean chicken and lean beef, healthy fats in fish, avocados, nuts, and tomatoes can help with weight loss. Choose protein and fat that are not hormone-filled and unprocessed.
- Avoid getting protein and fat from dairy products, because researchers have shown dairy products can increase the amount of fat in the body.
- Use olive oil and grapeseed oil instead of regular cooking oil or butter for cooking.
Step 2. Drink enough water
Researchers have shown that drinking enough water can increase the body's metabolic rate, which leads to fat burning. Drink at least eight glasses of water per day.
- Reduce consumption of alcohol, coffee, and soda (including diet soda). Consumption of water.
- Start your day each day with a large glass of water as soon as you wake up, before breakfast.
Step 3. Eat breakfast every day
Start your day with a healthy breakfast that gives you the first step to eating healthy and well for the day. If you skip breakfast, you're likely to eat too much or don't intend to eat a nutritious meal later in the day.
- Eat protein and fiber at breakfast to keep you full for a few hours. Eggs, fruit, and vegetable juices can be great choices for breakfast.
- Avoid eating pancakes, toast, or the like because they provide your body with sugar, but no other nutrients, and it will make you hungry faster. Plus, your diet may be ruined because of it.
Step 4. Always consume fiber
Soluble fiber, which is found in fruits, vegetables, and whole grains, lowers insulin levels in your body, and it can help you lose body fat. Eat lots of fiber in your diet so you feel full quickly and don't need to eat high-calorie foods.
- Consume fruits and vegetables. Fresh vegetables and fruits such as apples, cherries, oranges, broccoli, spinach, cabbage, and sweet potatoes contain lots of fiber.
- Consumption of wheat. Instead of making instant ones, try making your own oatmeal. Make use of wheat because it can help your diet.
- Avoid consumption of fruit juices. Fruit contains a lot of sugar, but that's okay because you eat it with the fiber. But if the fruit is juiced, the sugar will be extracted, but the fiber will be lost, so all you eat is sugar.
Step 5. Don't eat food with empty calories
Some foods can be converted into fat easily in the body. Foods like these provide calories, but they don't contain the nutrients and fiber your body needs. The first step to losing body fat is to stop consuming these foods:
- Sugar. Sugary sodas, baked goods such as cakes, and candy can produce a lot of fat in the body. Once you stop consuming these foods, you will immediately see the difference within a week.
- White flour. Processed flours commonly used to make breads, cakes, pastas, and the like should be avoided.
- Fries. The process of frying makes a food contains only fat, but contains no nutrients at all. Reduce consumption of fried foods, one of which is fast food.
- Snacks and processed meats. Snacks, boxed foods, smoked meats, and the like are processed with chemicals and preservatives which are certainly not good for the body. These foods contain lots of calories but no nutrients. So, avoid these foods.
Method 2 of 3: Exercise
Step 1. Endurance exercise
Exercises like lifting weights can build muscle and keep your metabolism high for a long time, and that will make you lose body fat. If you don't know how to lift weights, go to the gym and have an instructor there teach you the right way. Remember:
- Work your every muscle. Make sure you do exercises that work your arms, back, chest, abs, and legs so that you lose fat all over your body.
- Lift the heaviest weight you can lift. Lifting weights that are too light won't do anything.
- Do not exaggerate. Make sure you get enough rest. Don't train the same muscles two days in a row. Your muscles need time to recuperate after a break in order to build.
Step 2. Breathing exercises
Mixing muscle training with breathing exercise is the key to losing fat. Breathing exercises can make your heart rate faster and help you burn more calories. There are many breathing exercises that you can do, so choose the one you like the most to keep you motivated to do it regularly.
- Cycling, swimming, and running are all great breathing options. Do either one for half an hour four times a week. You can also vary it.
- Exercise with friends. Sometimes inviting friends to join in sports can make your sport more fun. Find a friend who also wants to exercise and/or lose weight, and work out a schedule together several times a week.
Step 3. Find creative ways to be more active
We burn calories all the time, not just during exercise. Being more active in your daily life can help you burn calories each day. Try some of these tips to stay active, especially if your job requires you to sit all day.
- Climbing up the stairs. This is a classic tip, but always effective. Instead of using the escalator or elevator, go up and down the stairs.
- Go out for a break. Try getting out and walking around a bit, or maybe having lunch outside.
- Walk, bike, or use public transportation to work. Driving requires less movement than the three ways. Even taking the bus or train to work requires more physical movement than driving, as you usually have to walk first.
Method 3 of 3: Stay Motivated To Diet
Step 1. Visit a doctor
Before starting a weight loss program that is quite intensive, try to consult with your doctor about the program that is suitable and right for you. Losing weight to be more confident and comfortable is normal and that's okay, but everyone can be healthy with any body shape.
- Make sure your diet does not affect the condition of your body.
- Check your weight index to find out if losing weight will affect your health or not.
Step 2. Create targets
Departing from the doctor's advice and the condition of your own body, make a target. This can help you plan when you will get results over a six month period. Set small goals for yourself to achieve during this time to keep you motivated to keep losing weight.
- Aim to lose about a pound per week if you lift moderately. Trying to lose too much weight in a short period of time will harm your health.
- Set reasonable targets. If you aim to lose too much weight too quickly, or that is beyond your means, you will only end up disappointed.
Step 3. Make a promise to yourself
Losing weight takes time, energy and choice. There will be times when you really want to eat your favorite food, or are lazy or tired to exercise. Mental commitment is one of the important factors that determine the success or failure of your efforts to lose weight. Without commitment, you'll fall back into old habits, and you may even gain more weight than you've lost.
- Take the positive side of your body shape. Remember, you have a healthy and strong body to carry on as usual and explore the world. Be grateful that you have a healthy body, and that will help motivate you to maintain it.
- If you are not grateful for your current body condition, you will feel lazy to take care of it.
Tips
- Learn how to control your mind for healthy eating and drinking. Remember that it is your mind that controls what you eat and how your efforts turn out.
- Remember that no matter what happens to your exercise program, keep trying your best and think positive. You can do anything if you are motivated to do it.
- Today there are many mobile applications about exercise, fitness, and food that you can download.
- Contract your muscles as hard as you can to lose fat faster.
- 10 minutes of jumping rope is a great form of warm-up or breathing exercise.
