Losing weight seems really hard sometimes. But is it really that difficult? Or do we just make it harder than it is?
When you think about it, there's not many actual parts to losing weight.
But the amount of gimmicks floating around to help you lose weight is staggering. Let's just keep it simple, okay?…
Before we continue, I want to give the women listening a link to a free report about hormone imbalances and how it can affect your weight, your libido, your energy and more.
Go to wlmind.com/phr, That's w-l-m-i-n-d.com/p-h-r
There are so many gimmicks that trick you into believing there’s a quick and easy way to lose weight. You might lose the weight – or some of it, at least.
But the problems start when you end the diet and go back to your normal eating routine. That’s when the weight comes back quickly and usually more than when you started.
The only sustainable way to lose weight is to start re-thinking your relationship with food. Don't just go on a short-term diet, start drawing up a long-term plan.
Wanting to lose some weight means you want to change for the better, but that change won’t come without sacrifice, hard work and dedication. That’s how you bring on real change to your health that lasts a lifetime.
Here are 5 effective things you can do today to start losing weight and keep it off for good.
1. Eat less refined carbs and sugars
Cut back on all refined carbs and starches like pasta, white bread, white flour, white rice, and sugars like snacks, pastries, sodas, certain breakfast cereals and candy.
This'll reduce insulin levels which means a reduced risk of type-2 diabetes. It also means you get rid of all that unwanted water weight.
When your body consumes less carbs and artificial sugars, it starts burning off fat to produce energy which means you lose more weight in a shorter amount of time.
Once your body gets used to the reduced amount of refined carbs and processed sugars, you won’t feel so hungry. That kind of hunger isn't real. Plus, you’ll adjust to eating fewer calories.
2. Eat more fruits, vegetables, fat, and protein
Dieticians advise that each of our meals should include one serving of veggies, lean protein and healthy fats to boost metabolism, and lose weight while also providing your body with the essential nutrients it needs for healthy development.
Breakfast is essential and should include high-energy foods rich in protein, fiber and healthy fats to provide you with the energy you need to get through the day – or at least until lunchtime – while reducing cravings and boosting metabolism levels.
Healthy sources of fat are:
• olive oil• coconut oil• avocado oil
Fruits and vegetables:
The list is endless of course, and so are their benefits. But there are certain types of vegetables, known as ‘low-carb’ vegetables, such as cauliflower, broccoli, spinach, kale, lettuce and cucumber. You can eat as much as you want from these types of vegetables without fear of consuming too many calories.
There are also low-carb fruits, such as blueberries and most other berries, apples, peaches, and avocados. Variety is key, so as long as you’re getting your daily 2 servings of fruit and 3 servings of vegetables, it really doesn’t matter what types of fruits and veggies you munch on.
Lean protein sources are:
• whole eggs• salmon• trout• beef• chicken• lamb
3. Learn to exercise regularly
When you lose weight, you don’t only lose the fat, you also lose muscle. And that leaves you weaker and more susceptible to all kinds of bumps, bruises and inflammations. It also lowers your metabolism which is the exact opposite of what you want.
Starting on a regular workout routine will put an end to any loss of muscles mass. Plus, the benefits of exercise are numerous and long-lasting.
Think of different activities you enjoy and add them to your workout schedule which should be 3 – 4 times a week for no less than 30 minutes. You can also do some simple aerobics or yoga. Brisk walking for an hour a day will do wonders for your health.
You should also add strength training to your weekly workout when you're up to it. Lifting weights allows you to build up muscle mass which can boost your weight loss and metabolism.
4. Drink enough water
Water is one of the most underrated drinks ever. It’s so versatile and always present, which is probably why we take it for granted.
But drinking enough water throughout the day will help you burn more calories by inhibiting cravings, helping the digestive process, and reducing fat.
5. Get good, quality sleep
Studies show that those who don't get 7 – 9 hours of sleep each night have a higher risk of gaining weight. The science behind this is that there are some hormones that do their work while we’re sleeping.
If we don’t get the sleep we need, these hormones go haywire and don’t function properly. Some of these hormones are responsible for stress levels, insulin levels, when we get hungry and when we feel full. Poor sleep also slows down our metabolism which makes losing weight even harder.
So make sure you get enough sleep
Just remember that each one of us is unique. That's why our bodies react differently to different things. There are no quick, magical fixes to losing weight and keeping it off.
So, take a deep breath, and enjoy the new wholesome lifestyle you’re about to embark on; one that’s full of nutritious, delicious foods, healthy amounts of water, a good night’s sleep and regular exercise.
Resources Mentioned in This Episode