Losing weight is not just one thing or idea, it takes a combination of eating right exercise and an overall lifestyle that can assist you in looking and feeling your best. It all about your mindset, it’s like anything else, you need to makeup your mind this is what you want.
It’s like deciding to take a vacation, you start out by researching a place to go, them laying out the plan on how and when to go. Next you start thinking about what clothes to bring and the places you will visit while you are there.
When you eat thin you stay thin, meaning buying and eating the right foods along with some type of exercise can increase your chances of losing weight and keeping it off. The most important thing is to be patient and remember you didn’t gain in a day so losing weight will take time.
1. Think Thin.
If you see a thinner you, that thin person will help you get there. Look ahead to two or three months from now and how you will feel without that extra weight. Think back when the weight wasn’t there, what has changed, what type of lifestyle were you living at that time and picture yourself returning to that person.
2. Set Realistic Goals.
- Make a list of realistic ideas that will help you accomplish your weight loss. These goals should be things that you know you can change without setting yourself up to fell.
- Drink alcohol and eat the bad foods only on the weekends.
- Eat vegetables, at least four times every day.
- Bring your lunch to work instead buying food.
- Find a physical activity that you enjoy for at least 30 minutes a day.
- Eat foods low sugar and high in protein.
- Stay away from French fries and burgers.
3. Find Slimmer Friends
I know this sounds crazy but if you hang out with people that eat right and exercise, eventually you will pick up some of their habits. Studies show that people who are connected with other like minded people have a better chance of losing weight.
4. Design a better meal Plan
Everyday plan to eat a healthy meal and commit to a fitness routine. Start on Sunday night and make a schedule of what you’re going to eat that week. Be sure to meal prep, choosing foods high in protein like chicken, fish, and vegetable. Make this a priority in your life and before you know it you will find the thinner.
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5. Adjust your eating time
Try to eat your biggest meal early in the day and eat light a night. This method is good because you are still active at work and not at home sitting around on the internet or watching TV.
6. Plan for the week
Make sure you plan every week with the idea of eating right and exercising. This will help you say focus during the week. Pack your gym bag and lunch for the week to ensure you don’t have an excuse for not eating right and working out.
7. Not on a diet
In order to keep your head in the game, just keep telling yourself that you are not on diet but you decided to change your eating and exercising habits. This mindset helps you on the days when don’t feel like eating right and working out.
8. Drink water
Water can help suppressant your appetite and burn calories. It also helps to remove waste from the body. During exercising water can help muscles and joints to move better. It also can help other organs to work effectively as they get ready to exercise.
9. Eat slowly
I have advised all my trainees to chew slowly and swallow only when the food is all chewed up, and then repeat. It takes time to know when your full. Eating slowly allows us to not only enjoy our food more, but gives us better cues of being satisfied.
10. Make a better plate
Make half your plate vegetables with whole grains and a lean protein. When you switch the portions of grains and vegetables on your plate, you’ll see a difference. Remember what they say, “if you want to get lean you need to eat green”.
11. Don’t buy unhealthy food
This is a simple idea but it works. If you don’t have it, you can’t eat it. Instead of chips and cookies, keep convenient and easy to prepare items at close reach. Such items include nuts and seeds, percut fruit and vegetables, string cheese, salmon and yogurt. This doesn’t mean you can’t have treats. Just buy yourself one serving to enjoy at a time.
12. Use small plates
Using smaller plates, bowls, and cups will decrease the volume of food you can serve yourself. Using this method will allow you satisfy what your eyes see.
13. No chips
When you need a salty fix, go for popcorn, not chips. A cup of the air-popped treat will satisfy the chip crave. Popcorn is a whole grain, fiber-filled snack with less calories.
14. Eat breakfast
To fight the urge to overindulge in the evening, make sure to eat a protein and fiber filled breakfast in the morning. Healthy choices include eggs, yogurt, and nuts or nut butters. Pair protein with a high-fiber food like a high-fiber cereals.
The health benefits of losing weight
According to promedica.org there many benefits of losing weight:
Control Your Diabetes
Prevent, treat, and, in some cases, resolve Type 2 diabetes. Complications associated with diabetes like blindness, limb amputation, kidney disease, and stroke risk decrease or can be controlled by losing weight.
Manage Your Risk for Heart Disease
Lower your cholesterol and high blood pressure, and control diabetes (if you have it) by losing weight. The result? You’ll decrease your heart disease risk. High cholesterol contributes to plaque buildup in your arteries and veins. High blood pressure puts stress on your heart and vascular system.
Breathe Easier
Experience fewer and less-severe asthma attacks. Increase your breathing tolerance for exercise as you lose weight.
Achieve Deep, Fulfilling Sleep
As you lose weight, sleep apnea symptoms (long pauses between breaths or shallow breaths) decrease dramatically. Your symptoms may even stop altogether.
Stop the Burn of Acid Reflux Disease (GERD)
Excess fat around your belly creates pressure on your stomach. This contributes to gastroesophageal reflux disease, which happens when stomach acid flows back up into your food pipe (esophagus) and throat.
Relieve the Stress of Urinary Incontinence
Shedding excess pounds usually completely resolves this condition, which is the result of stress on the urinary system causing loss of bladder control and occasional urine leaks. Read more promedica.org
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