What is healthy Weight?
It’s natural for anyone trying to lose weight to want to lose it very quickly. But people who lose weight gradually and steadily (about 1 to 2 pounds per week) are more successful at keeping weight off. Healthy weight loss isn’t just about a “diet” or “program”. It’s about an ongoing lifestyle that includes long-term changes in daily eating and exercise habits.
Reasons To Lose Weight
Writing down the reasons why you want to lose weight can also help. Post the reasons on why, where they will serve as a daily reminder of why you want to make this change. There are many ways to lose a lot of weight fast.
However, most of them will leave you hungry and unsatisfied. If you don’t have strong will power, then hunger will cause you to give up on these plans quickly.
It might be because you have a family history of heart disease, or because you want to see your kids get married, or simply because you want to look better in your clothes.
Making sudden, radical changes to eating habits such as eating nothing but cabbage soup, can lead to short term weight loss. However, such radical changes are neither healthy nor a good idea, and won’t be successful in the long rIdentify things that might pose challenges to your weight loss efforts run.
For example, does your work or travel schedule make it difficult to get enough physical activity?
Do you find yourself eating sugary foods because that’s what you buy for your kids?
Do your co-workers frequently bring high-calorie items, such as doughnuts, to the workplace to share with everyone? Think through things you can do to help overcome these challenges.
The Outlined Guide For You
- Improve your metabolic health at the same time.
- Make you lose weight quickly, without hunger.
- Reduce your appetite significantly.
Add an array of colours to your plate and think of it as eating the rainbow as we will see on vegetables below.
Cut Back On Sugars
The most important part, Sugar has always had a bad reputation when it comes to weight gain and cavities.
However new studies show that sugar may be a leading cause in the increased risk of dying with heart disease. A study was done on the risks of added sugar and the results clearly exemplified the hazards of added sugar.
They showed that “participants who took in 25% or more of their daily calories as sugar were more than twice as likely to die from heart disease when compared to those who only took in 10%” (Eating too much sugar increases the risk of heart disease).
This held true regardless of a person’s sex, age, weight, body-mass index, and physical activity level.
In this study, researchers also considered whether it was possible that sugar wasn’t the factor that was increasing these risks, but just the lack of fruits and veggies in a person’s diet.
However, when researchers measured the participants Healthy Eating Index that showed how well their diets matched up with federal dietary guidelines, it became clear that “Regardless of their healthy eating index scores, people who ate more sugar still had higher cardiovascular mortality” (Eating too much sugar increases the risk of heart disease). We therefore need to cut back on sugars and starches (carbs).
These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs.
Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight. It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
Cut the carbs, lower your insulin and you will start to eat less calories automatically and without hunger. Put simply, lowering your insulin puts fat loss on “autopilot’.
Bottom Line: Removing sugars and starches (carbs) from your diet will lower your insulin levels, kill your appetite and make you lose weight without hunger.
Eat Protein Fat And Vegetable
Proteins are essential nutrients for the human body. They are one of the building blocks of body tissue and can also serve as a fuel source.
No more than 30% of the total calories should come from fats. Preference should be given to unsaturated fats over saturated fats while trying to AvoidIng trans fats.
Vegetables also play an important role in our weight loss diet.
Each one of your meals should include a protein source, a fat source and low-carbs vegetables. Constructing your meals in this way will automatically bring your carbs intake into the recommended range of 20-50 grams per day.
- Meat – Beef, chicken, pork, lamb, bacon, goat, turkey etc.
- Fish and Seafood –crab, lobster, and molluscs, clams, oysters, scallops, and mussels, Salmon, trout, shrimps, lobsters, etc.
- Eggs – Omega-3, Vegetable sources- Peas, Beans, legumes, nuts etc.
The importance of eating plenty of protein cannot be overstated.
This has been shown to boost metabolism by helping burn 80 to 100 calories per day
High protein diets can also reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet.
Vegetables & Oils
When it comes to losing weight, protein is the king of nutrients. Period.
- Iceberg lettuce. Perhaps one of the most popular — though least nutritious — vegetables, iceberg lettuce has only 2.97 g of carbohydrate per 100 g
- White mushrooms. Mushrooms contain only 3.26 g of carbs per 100 g
- Brussels Sprouts
- Swiss Chard
Dark, leafy greens even fresh herbs—are loaded with vitamins, fibre, and minerals. Adding frozen peppers, broccoli, or onions to stews and omelettes gives them a quick and convenient boost of colour and nutrients.
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day.
A diet based on meat and vegetables contains all the fibre, vitamins and minerals you need to be healthy. There is no physiological need for grains in the diet.
- Avocados and avocado oil
- Olives and olive oil
- Peanut butter and peanut oil
- Vegetable oils, such as sunflower, corn, or canola
- Fatty fish, such as salmon and mackerel
- Nuts and seeds, such as almonds, peanuts, cashews, and sesame seeds
- Coconut oil
Eat 2-3 meals per day. If you find yourself hungry in the afternoon, add a small snack such as a handful of nuts or an Apple with Peanut Butter.
Don’t be afraid of eating fat, trying to do both low-carbs and low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
The best cooking fat to use is coconut oil. It is rich in fats called Medium Chain Triglycerides. These fats are more fulfilling than others and can boost metabolism slightly.
There is no reason to fear these natural fats, new studies show that saturated fat doesn’t raise your heart disease risk at all.
Bottom Line: Assemble each meal out of a protein source, a fat source and a low-carbs vegetable. This will put you into the 20-50-gram carbs range and drastically lower your insulin levels
Exercise At Least 3 Times Per Week
You don’t need to exercise to lose weight on this plan, but it is recommended. The best option is to go to the gym 3-4 times a week.
- Do a warm up, lift weights, then stretch. If you’re new to the gym, ask a trainer for some advice.
- By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
- Studies on low-carbs diets show that you can even gain a bit of muscle while losing significant amounts of body fat.
- If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or a 30 min walk followed by some light calisthenics such as pushups, body weight squats and crunches will be a good workout for those who would rather not go to the gym.
Bottom Line: It is best to do some sort of resistance training like weight lifting. If that is not an option, cardio workouts work too.