It takes a lot of time, dedication, motivation and a lot of work to lose weight and get the figure we want. We often make mistakes, give up halfway through, and we don’t give our 100%. All this makes dreams of a perfect figure fall apart like a tower of blocks. We let go, we lose ourselves in our world, gain weight, and try to start again… We make the same mistakes, act like a schematic and everything ends the same.
If you know this feeling perfectly, you definitely need to approach the topic of weight loss a bit differently, and then you will certainly achieve the effects that are your dream. In this article, we’ll tell you what to introduce and what to do to be able to start the fight with kilograms as it should be, and how to achieve the goal you set for yourself.
First of all – we must reduce sugars and simple carbohydrates to a minimum
In fact, the main culprit of our extra weight is simple carbohydrates. They cause weight gain, are empty calories and do not add anything to our diet that could give the body anything nutritious. If we want to start the fight with kilograms, we must minimize these simple carbohydrates. Carbohydrates are energy, of course, and while complex ones are very good, the simple ones work for a short time, and they aren’t effective. We quickly start feeling hungry again, we eat more and more, we absorb more calories. If we limit these carbohydrates, the body begins to draw energy from fat, which we simply have too much of.
But it’s not everything. Reducing carbohydrates also causes a decrease in insulin levels, reduction of flatulence and water retention. If we reduce these carbohydrates, we also reduce the appetite and make the carbohydrate cut result in fat loss from the body. There are many other products which we can replace simple carbohydrates with. Of course, we give up sugars, but we also replace many products with others. Instead of white bread, choose dark one, instead of white rice, get brown one … Diet doesn’t have to be boring and monotonous, because you only need to compose it in a variety of ways.
Secondly, we focus on larger amounts of protein, fat and vegetables
The presence of these products in the diet is extremely important, which is why they should certainly not be forgotten. Each of the meals during the day should not lack protein, healthy fat as well as vegetables. It’s important that we eat but at the same time reduce the amount of carbohydrates to a minimum.
The sources of protein that we should introduce in our diet are for sure:
• meat – beef, chicken, lamb, pork
• fish and seafood – shrimp, salmon, trout, cod
If we increase the amount of protein in the diet, then we will automatically reduce the appetite. We will not eat so much, there will be fewer calories, and all this will make us eat less than our needs indicate and thus we will start to lose weight.
As for vegetables, those with the least carbohydrates include broccoli, cauliflower, tomatoes, spinach, kale, cabbage, Brussels sprouts, as well as cucumber and lettuce. These vegetables can be eaten a lot, especially as a supplement between meals, if we feel hungry. Instead of eating unhealthy snacks, the vegetable portion turns out to be excellent. It’s good to combine protein with vegetables and choose healthy fat so that the diet provides us with everything that is appropriate and healthy for our body.
And when it comes to fats, they are extremely important in the diet, but you need to pay attention to what fats we are talking about, because only those that we can call healthy fats are suitable. Those are found in products such as: olive oil, coconut oil, avocado oil, butter, nuts, and fish.
Third, we must eat regularly
Many people make a huge mistake and think that the less they eat the better. They are starving; they have no strength and energy, until everything ends in the same way, by giving up. The body needs to eat in order for it to lose weight, because only this way we wind up the metabolism and make it work at full speed. We should eat on average every 3 hours. The most important is breakfast and it should be as abundant as possible, and the closer to the evening, the smaller and fewer calories each meal should be.
Fourth – physical activity
Of course, there are people who have lost weight without any exercise. You have to realize, however, that it takes longer, and the body without exercise being slim will not be as attractive, because it will lack firmness. So let’s exercise 3 – 4 times a week at the gym plus choose an additional walk, cycling, swimming or other sports solutions that will allow you to be on the move, enjoying the maximum pleasure. Of course, the most important thing in all of this is to do something that we like. One runs, another rides a bicycle, another needs a gym. The ground is to find something that gives you joy and regularly bring it into your life.
Fifth, have one day off from a restrictive diet
A good idea is to introduce one day a week in which you allow yourself a bit more than you usually do. It’s not about eating for five and make up for everything we’ve lost in a week. Such a day means that we can choose a bit more carbs, eat something that is not in our diet every day, choose a product or dish that we just feel like having.
So as you can see, you don’t need much. Small changes that we can implement can completely help us get the figure we care about. The basis is only to approach this topic, be consistent and believe that our work and changing habits makes sense and can give us the figure we only dream about.