While it may be easy to get caught up in the hype of quick-fix diets, the truth is they’re never the answer for long-term fat loss.
Not only do fad diets deprive your body of calories and nutrients, leaving you miserable and starving, they also slow your metabolism and interfere with your ability to lose weight in the long run.
To lose weight properly, let’s get back to the basics. I’m talking about the tried-and-true strategies that nourish your body while consistently delivering results.
Incorporate these 12 simple, effective rules into your day to lose weight and keep it off without sacrificing your health.
1. Don’t skip breakfast
Skipping breakfast won’t help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
All too often, folks either skip breakfast altogether or start their day out with empty carbs and sugar. (I’m looking at you, cereal and muffins!)
Both options guarantee a mid-morning blood sugar crash that leaves you starving and exhausted before lunchtime. Instead, try a protein shake for breakfast.
With a protein shake, you get a quick, filling breakfast that tastes amazing and sets you up for sustained energy and a speedier metabolism to help you lose weight.
2. Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
3. Eat plenty of fruits and vegetables
Fruits and vegetables are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
4. Get more active
Being active is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can’t cut through diet alone. Find an activity you enjoy and are able to fit into your routine.
5. Drink plenty of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
6. Eat high-fibre foods
Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
7. Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.
8. Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
9. Don’t completely cut out any foods
Don’t cut out any foods from your weight loss plan, especially the ones you like. Cutting out foods will only make you crave them more. There’s no reason you can’t enjoy the occasional treat as long as you stay within your daily calorie allowance.
10. Don’t store any junk food
To avoid temptation, try to not stock up on junk food. Keep chocolate, biscuits, crisps and sweet fizzy drinks away from your home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
11. Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
12. Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You will find it helpful to make a weekly shopping list.
13. Get good sleep
Going without sleep quickly knocks your stress- and appetite-regulating hormones out of whack, making you feel hungrier and more likely to fall prey to emotional eating. Not only that, sleep loss triggers a rise in insulin levels, causing you to pack on body fat.
If you want to crush cravings and whittle your waist, you need to get 7-9 hours of quality sleep each night.
14. Find a way to stress less
Chronic stress takes a toll on your body, leading to elevated stress hormones that signal your body to hold on to fat, especially around your belly. Not to mention that long-term stress fuels inflammation and the risk of serious issues that goes along with it.
Whether you address your stress with meditation, yoga, or a walk around the block, be sure to make it a top priority. Your weight and your health depend on it!
15. Ditch endurance exercise
Believe it or not, steady-state cardio can actually make you store fat, not burn it! Studies show that prolonged endurance exercise can raise levels of the stress hormone cortisol, sending the message to your body to break down muscle for energy and hang on to fat.
But that doesn’t mean you shouldn’t work out! When you swap long cardio sessions for burst training combined with weight resistance, you’ll be well on your way to shedding excess pounds and building lean muscle.
16. Try This 5-Second “Water Hack” That Burns Up To 1 LB Of Belly Fat A Day.
If you’re upset about your weight and want to lose a little more, get this….
Grace, a 43-year old overweight mother with pre-diabetes has just SHOCKED the medical community by losing an unheard of 19 pounds in just 13 days.
She went on to burn off 62 pounds in the next 8 weeks without starving herself or exercising.
Best of all, she eliminated all signs of diabetes and other life-ending diseases that was constantly threatening her.
The amazing thing is, all she did was this 5-second “water hack” that reconditions the ONE important female weight-loss hormone to drastically accelerate fat-burning while still eating the foods you love.
If you’re a woman over the age of 25 who wants to reclaim her life inside the body she DESERVES, you should check it out for your self.