Many obese people want to lose weight as quickly as possible. But is it possible to do this without compromising your health? You will need to find out this to lose extra pounds safely.
Authoritative experts say that weight loss should be a gradual process so as not to harm the muscles and bones of a person. Rapid weight loss most often occurs not only due to fat loss but also due to reduced muscle mass and bone damage.
If you decide that you need to lose weight, then do not rush to pay attention to diets that promise rapid weight loss. First of all, you should contact an experienced nutritionist to conduct a survey and determine the best option for weight loss on its basis. Only in this case, you can count on safe and effective pounds loss and maintenance of the achieved result.
You should remember that you have to make regular visits to a nutritionist to monitor the progress of the weight loss process, observe the dynamics, and be sure that you are moving in the right direction.
It is known that you have to spend more calories than you consume to get rid of extra pounds. This is true. But it may be more difficult to do than just talk about it.
You should also take into account the fact that if you drastically decrease calorie intake, it will slow down your metabolism. You will get health problems instead of getting rid of extra pounds.
There are several ways to create a calorie deficit without drastically reducing their consumption. Read below about this:
- Minimize the consumption of high-calorie foods.
- Maximize your consumption of clean drinking water.
- Keep a strict record of calories consumed to understand how much you need to burn them.
- Pay attention to information about the calorie content of specific foods.
You should also make sure to consume nutrients and vitamins to maintain the normal functioning of your body. Consume them from healthy foods such as fresh fruits and vegetables. It will be better if you make a schedule under the guidance of your nutritionist.
Write in detail about what you can consume throughout the day and follow your schedule. This will allow you to get used to the reduced number of calories consumed and experience less hunger.
Install the app on your smartphone that will help you stick to your schedule. The modern pace of life can make you forget that you need to make a small snack or drink water. But the app will not let you forget about it.
You can also find support from your colleagues, friends, and family members. Talk to them, perhaps some of them have also experienced the problem of excess weight in the past and are happy to share their experience.
You also have the option to join a weight loss group. It is much easier to lose extra pounds in the company of those who are experiencing the same problems as you. People who want to get rid of extra pounds treat each other with understanding and are always ready to provide moral support.
What Makes You Eat?
Many people have long ceased to see food solely as a source of energy for the functioning of the body. This is the main reason for the appearance of extra pounds. But what exactly makes you eat other than feeling hungry? Think about it. This will allow you to avoid overeating.
You have to pay attention to what periods you feel the desire to eat. You should learn how to manage your desires and emotions and deal with them without the help of food but in other ways.
For example, if you feel that you want to eat something while you are upset, then maybe talking to a friend or relative will help you distract from thoughts about food. Perhaps, listening to your favorite music will also distract you from the desire to eat donuts.
The first thing you have to understand is that you should not radically change your eating habits to get rid of extra pounds. This may be too hard for you, and you will return to your favorite products after a while. This is not what you need.
You should not completely give up sugar, for example. You just need to replace harmful sources of sugar, such as sweets, fizzy drinks, and pastries, with healthy sources, such as fresh fruit. You do not deprive your body of nutrients but at the same time do not supply it with extra calories and harmful fats. Do you understand the difference?
You should not exclude protein from your ration. The body needs protein as a material for building muscle. However, make sure to get it from useful products. This can be fish, seafood, and nuts.
Fats are also important for the body. Besides, they will allow you to diversify the ration. But you should opt for healthy fats, such as omega-3 acids, for example. You should definitely give up fast food and fried food. These foods are sources of trans fats – the worst enemies of a toned and slim body.
Fiber consumption will help you avoid feeling hungry and provide your body with nutrients and vitamins. It is found in large quantities in products of plant origin. This will be ideal if you replace processed foods with fresh plant-based products. This is the maximum benefit for your body and health.
It can be hard to consume fewer calories, especially at the beginning of the weight loss process. However, you can eat more often but in smaller amounts. Reducing the intervals between meals will allow you to avoid feeling hungry.
Keep in mind that your body needs time to get used to changes in calorie intake. Very soon it will be easy for you to consume fewer calories as your body will get used to being saturated from the incoming amount of calories. You have to be patient for a while.
The modern market offers food substitutes as an effective tool in the fight against excess weight. However, you should be careful. You will return to the usual ration after you lose weight, and your weight may increase. It will be better to develop correct eating habits from the very beginning of the weight loss process. This way you can not only lose weight but also keep it normal all the time and not be afraid that the extra pounds will return.
It is important to understand that calories enter the body not only with food but also with drinks. So you should also pay attention to what you drink. You should give up soda, alcohol, and fruit juices. Clean drinking water should be your companion throughout the weight loss process. You can also drink unsweetened tea and black coffee. It is also recommended to give up diet sodas.
There are many ways to lose weight quickly today. These are various modern diets based on starvation and or food substitutes. But are they safe? Is there any guarantee that the dropped pounds will not return after some time? That’s what you should think about first. It is better to make a little effort, develop the right habits, and make a schedule. Very soon proper nutrition will become an integral part of your life. You will also get a beautiful body and be able to maintain it throughout your life. You’re aiming for that, aren’t you?