Experts have shared real tips to help you lose weight in a month. Many people think they need to get rid of extra pounds.
But at the same time, most people are afraid of starting to lose weight.
How to lose weight if you even start scaring?
- Prepare lunch at home because a quick lunch in a cafe is unnecessary calories. It doesn't take long to prepare dinner. Plus, you can cook something that’s not only delicious but also healthy.
- Lack of a clear workout plan makes it difficult to lose weight. You need to develop a flexible workout plan, set aside time for sports, but also take into account your biorhythms, fatigue after work, and household chores.
- More goals, more results. Small goals are an excuse not to give up what you started. If a person has no specific purpose, he loses his aspiration. So decide on a global goal first and then mark a lot of small ones.
Do you have weight loss problems? Or do you just want to lose weight faster? The sad truth is that traditional ideas - eat less, run more - rarely work in the long run. Calorie counting, several hours of exercise a day and constant hunger? This is unnecessary suffering and probably a waste of time and valuable energy.
In the end, people often give up, so excessive calorie counting may be one of the causes of the current obesity epidemic. Fortunately, there is a better way.
What's the point? Your weight is hormonally regulated. If you reduce the levels of the fat storage hormone, insulin, it is likely that you will lose weight more easily.
Choose a low carb diet
- If you want to lose weight, consider omitting sugar and starch (such as bread, pasta, and potatoes).
- It’s an old idea: 150 or more years ago, there were plenty of diets based on less carbs.
- The novelty is that dozens of modern scientific studies have shown that yes, on average, a low carbohydrate content may be the most effective way to lose weight.
Obviously, you can lose weight on any diet - just eat fewer calories than you burn, right? The problem with this simplified advice is to ignore the elephant in the room: hunger.
Most people don’t like to "just eat less" because it can lead to hunger. Sooner or later, a normal person is likely to refuse to eat, hence the spread of the "yo-yo diet".
- The main benefit of a low carb diet is that you want to eat less.
- Overweight people, even without counting calories, tend to consume fewer calories and are low in carbs.
Sugar and starch can increase hunger, while avoiding them can reduce appetite to more appropriate levels. If your body wants to take in the right amount of calories, you don’t have to worry about counting them. Thus, calories are counted but not counted.
Recent large-scale and rigorous research has confirmed the metabolic-saving effect of different weight-loss groups that burn an average of 200 to 500 extra calories per day on a low-carbohydrate diet compared to a high- or medium-carbohydrate diet. diet.
Bottom line: A low carb diet can reduce your hunger. And it can also increase the rate of fat burning.
Eat when you are hungry
Don't be hungry. This is the most common mistake when starting a low carb diet. Carbohydrates and fats are the body’s two primary sources of energy, and you need at least one of them.
Low carbohydrate and fat content = fasting
Avoiding carbohydrates and fats can lead to hunger, cravings and fatigue. Sooner or later, many will break up and give up. You can eat more natural fats until you feel satisfied. For example:
- Butter
- Full fat cream
- Olive oil
- Meat (including fat)
- Fatty fish
- Bacon
- Egg
- Coconut oil, etc.
Always eat enough to be satisfied, especially at the beginning of the weight loss process. The fat you consume is burned as fuel by your body as the levels of fat that stores insulin hormone are reduced.
Are you still afraid of saturated fats? You may want to think about this. Fear of saturated fats is based on theories that recent research has proven to be flawed and incorrect.
Butter is a great food. However, feel free to consume mostly unsaturated fats (e. g. olive oil, avocado, oily fish). This can be called a Mediterranean low carb diet and works just as well.
Only eat when you are hungry
If you are on a low carb diet, you should aim to eat when you are hungry. And if you're not hungry, don't eat.
Limit unnecessary snacks. Unnecessary snacks can be a problem. Some things are easy to eat because they are delicious and easy to obtain. Three common pitfalls:
- Dairy products such as cream and cheese. They work well in cooking because they are satisfactory. The problem is that you can eat a lot of cheese in the evening in front of the TV. . . without you being hungry. Be careful with that. Or a lot of cream for dessert when you’re already full and just eat it because it’s delicious. Or another common culprit: large amounts of heavy cream in coffee.
- Nuts. It’s very easy to eat until the nuts are gone, no matter how saturated. Tip: According to science, salted nuts are harder to stop than unsalted nuts. Salted nuts tempt you to overeat. Another tip: don’t bring all your packaging to the couch. Choose a small bowl instead.
- Low carb baked goods. Even if you only use almond flour and sweeteners, baked goods and cakes usually provide extra nutrients if you’re not hungry. . . and yes, it slows down weight loss.
Feel free to skip meals
Do you have to have breakfast? The research confirmed that the answer is no. Don't eat if you're not hungry. And this applies to all meals.
With a strict diet, hunger and the need to eat are significantly reduced, especially if you are overweight. The body can happily burn its fat stores, reducing the need for food.
- If this happens, be happy!
- Don’t fight it by eating food you don’t want.
- Instead, wait until the hunger returns before eating again.
- This will save you time and money while speeding up your weight loss process.
Some people are afraid of losing control if they don’t eat every three hours, which will consume thousands of calories and completely upset their diet.
This constant snacking may be necessary on a high-sugar or processed carbohydrate diet to reduce hunger, but is not usually required on a keto diet. Hunger only returns slowly and you have enough time to cook and eat.
Bottom line: For sustainable weight loss, eat when you’re hungry - but only when you’re hungry. Forget the clock and listen to your body.
How to maintain weight in the long run
- You will most likely lose and retain a lot of weight in the long run unless you change your habits permanently.
- If you lose weight and then go back to your old life, don’t be surprised if you find yourself overweight.
- Maintaining weight loss usually requires long-term changes.
Forget quick fixes. If you lose a little every month, you will sooner or later be able to lose all your excess weight. This is an inevitable step forward. You want that.
Long-term change is initially the most difficult, especially in the first two weeks. It’s like quitting smoking. As you develop new habits, it becomes lighter and easier every week. In the end, it can come naturally.