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Effective Weight Loss Solutions

Effective Weight Loss Solutions

Finding an effective weight loss plan that truly works for you can be a tall order. Crash diets do not work. You shed the weight but then you put it back on just as quickly as it arrived and you will probably end up bigger than you were before.  There is no real instant fix and you will have to put some effort in to lose weight, you need to have the dedication and the willpower to make any weight loss program work but it helps to know that there are some fairly simple, yet effective solutions that you can put into action to make your weight loss journey that bit easier.

Keep a food diary.

It helps to keep a record of what you eat throughout each day. This way you can pinpoint your eating habits and exactly what you are eating and how much of it you are consuming.  This will be helpful in determining what could be contributing to your weight gain. You can keep track of your calorie intake this way and see if you are consuming too much, which makes it easier to come up with a plan to lower you calorie intake and to eat more healthily.

Look after your body and mind.

If you are very stressed or unhappy you are more likely to comfort eat and binge on the wrong sort of foods which will inevitably lead to you gaining weight. Stress increases cortisol, which is a chemical in the body that leads to an increase in fat. Instead, talk to a friend, write down how you’re feeling, have a good cry, dealing with what is making you unhappy will be far beneficial to you in the long run rather than turning to food for comfort. Another good way to relieve stress is to take some kind of physical exercise, yoga is an excellent way of de-stressing the whole body and it is very calming.

Change what you drink!

Cutting out the amount of sugary drinks you consume will drastically decrease your daily calorie intake. If you are known to have an alcoholic drink or two at lunch time or a few after work – stop, many alcoholic drinks are packed full of sugar and beer not only bloats you, it can be fattening. Other sugary beverages such as Coca Cola is just as bad for your teeth due to the high sugar content and the caffeine in these sorts of drinks will leave you feeling jittery. Try and drink where possible, flavoured waters, unsweetened fruit juices, if you must have tea or coffee, leave the sugar out and if you can bear the taste, no milk.

Don’t be too strict

Being on a diet does not mean you have to starve yourself. If you do find that you slip up from time to time, that’s fine. It is unrealistic to expect yourself to not give into temptation every now and again. Everything in moderation is completely acceptable.  Do not have unrealistic expectations; do not be disheartened if you haven’t lost 10lbs in a week. Realise that these things take time and that to lose weight effectively and keep it off, it is far better to lose weight slowly and steadily.

The 4 Diet Myths

The most common misconceptions when dieting is to think we need to eat exclusive food groups in order to lose weight. All this really does is deprive us from the essential vitamins and minerals our body need to function. Everyone wants a strong, fit and healthy body and this is only achieved from a well -rounded, well balanced diet.  Here we expel a few common myths when it comes to losing weight.

Myth 1:

We should only eat certain food groups.

Wrong. Many diets, crash diets in particular will advise cutting out particular food groups or only eating food from one food group. Our bodies cannot run on one kind type of food, we need a well- balanced, varied diet in order to stay healthy. We need a bit of fat, a bit of protein, vegetables, plenty of water, some carbohydrates and fibre. Even some of the so-called ‘bad’ foods our body will require some of those, if only in moderation but nothing should be cut out completely.  Fruits, grains, nuts and seeds are also essential for a strong immune system which will ward of illness and keep you healthy.

Myth 2:

You can only get protein from meat.

This is not true. Fruits, veggies, grains, nuts, legumes and oils all contain protein. Meat is actually high in fat and sodium, particularly red meats which if eaten excessively is not good for cholesterol levels. While it does contain protein; not as much as originally thought. Grains, oils, legumes and nuts actually contain more. Our body needs about 30 grams of protein a day so as you can see, you do not have to eat nothing but meat to get your daily quota.

Myth 3:

To lose weight, cut out the fat.

Our bodies actually need some fat to function properly; it allows the muscles and joints to work smoothly.  What you need to steer clear of are hydrogenated fats, good nutritious health giving fats consist of avocados, olive oil and raw nuts.

Myth 4:

You have to go without to lose weight.

Women on average should not consume any fewer calories than 1,200 a day and men generally should eat no less than 1,800 calories a day. Instead of snacking on high fat, high sugar foods, if you literally ate as much fruit and vegetables as you could manage, you would not only be satisfied and not hungry but it will have no bearing on your weight. The best way to lose weight is to eat foods as naturally as you can, with no added sugar or preservatives and cut out the unnecessary fats and simply eat what your body requires and no more, you will lose weight, stay healthy and live longer.