If you’ve been trying to lose weight, you’ve probably heard all about all of the various weight loss plans. Keto, Slimming, Weight Watchers, Jenny Craig, Volumetrics, Flexitarian, Ornish, DASH, Mayo Clinic, Raw Food, BrightLine, Vegan…..the list goes on and on.
Many of these eating plans work well for many people. But over the years, it’s become clear that there’s no one eating plan for everyone. No tricks, no hocus pocus, no Slots Play Casinos jackpot that suits everyone.
Nutritionists try to take the best from all of the various eating plans and combine them into a program that is suitable for as many people as possible. There are, nutritionists say, a number of common elements that are suitable for anyone who is trying to lose weight. One of the most important aspects of a good weight-loss program is that it is sustainable – meaning that the person can continue with it and keep off the weight that they’ve lost.
If you’re looking for a good weight loss plan you want to find one that will help you reduce your appetite, allow you to lose weight steadily and improve your metabolic health.
Some of the most important tips for achieving weight loss and keeping the weight off include
Carbohydrates are starches and starches are sugar. You need to cut back on the carbs in order to reduce your appetite so you eat fewer calories. The goal is for your body to burn stored fat instead of burning the carbs that you’re eating.
Cutting carbs also lowers insulin levels. That means that it’s easier for the kidneys to shed excess water and sodium which, in turn, reduces your water weight. Studies have shown that a low carb diet can be more effective than a low fat diet for
Fats, Proteins and Vegetables
If you’re not eating carbs, what ARE you going to eat? Nutritionists say that the best plan is to eat fats, proteins and vegetables. Every meal should be based on a protein source and should include low carb vegetables and a fat. Proteins are especially important because they’re filling and can boost calorie expenditure. A high protein diet can also reduce cravings.
Proteins make you feel full so you don’t obsess over snacks and feelings of hunger or denial.
Vegetables and fruits are good for you as you try to lose weight but fruit contains carbohydrates as do many vegetables. So focus on low carb vegetables such as tomatos, cucumbers, broccoli, spinach, cauliflower, cabbage, lettuce, kale and cabbage and minimize the high-carb vegetables and the fruit.
Adding fats to your meal plan means healthy fats – olive oil, avocados, peanut butter, tahini, almond butter, etc. It’s true that fats have more calories, but adding healthy fats means that you will almost certainly eat less carbs. And of the two, it’s the carbs that are more problematic.
Of all the different types of exercise, weight-lifting has consistently been proven to be the best type of exercise for people who are trying to lose weight. These types of physical activity help you to burn calories while preventing your metabolism from slowing down – a common side effect of weight loss. Studies show that it’s helpful to gain muscle while you lose body fat.
The general rule is to hit the gym three to four times a week. If you don’t like to lift weights, or if it’s not an option, try walking, jobbing, cycling, swimming or running to give a boost to your weight loss.
You’ll notice the “low-carbs” suggestion – not “no carbs.” You should have some carbs in your diet. The best kinds of carbs for a low carb diet are oats, sweet potatos, fruit, rice, quinoa and potatos.
You don’t need to avoid carbs all-together but you can add carbs to your diet and keep your weight loss program in place by focusing on the low sugar carbs. Weight loss may well be stymied if you’re not reducing your carbs enough but you can still include carbs in your weight loss plan and move forward with your weight loss.
You can graze through the day, eating smaller meals, but more of them. Construct each meal to include proteins, healthy fats and low-carb vegetables. You still must carefully monitor the amount of food that you eat – eating too many calories, even if you spread it out throughout the day, won’t help you lose weight. But by eating more often, you may feel fuller and thus, eat less.
Weight Loss Foods
Focus on eating foods that are good for weight loss. They include salmon, legumes, eggs, low-carb vegetables, lean beef and chicken breast, boiled potatos, soup, tuna (in water, not oil), cottage cheese, avocados, nuts, whole grains and full fat yogurt.
Some additional weight-loss tips include:
- Drink a lot of water. Have a cup of water before every meal.
- Eat a good, high-protein breakfast.
- Make sure that you get enough sleep
- Avoid processed foods
- Avoid fruit juice and sugary drinks
- Eat slowly
- Drink coffee and tea – caffeine can boost your metabolism
- Don’t eat while you’re doing something else (like working)