Do you want to lose weight and keep it off in the long run, but don’t want to fall into the yo-yo trap? We’ve compiled a list of 12 weight-loss methods that you may use to lose weight in a healthy and long-term manner, without resorting to fad diets or demotivating waivers.
So how does healthy weight loss become successful?
Have you tried a variety of diets and diet plans, including low-carb, low-fat, paleo, and ketogenic diets, but still haven’t reached your goal weight? Worse, the dreaded yo-yo effect has struck, causing the scales to read higher than ever.
Find out how a good fitness program, a nutritious diet, and a few positive insider ideas can help you achieve your ideal weight in the long run.
Attempting to lose weight quickly with the use of crash diets is clearly ineffective.
There are a number of reasons for this: Hard renunciation and strict weight control are exhausting, demotivating, and often have no effect on learning. After a few weeks, the scale reads more pounds than it has in the past. Furthermore, the various crash diets have significant drawbacks. Your immune system, for example, is severely damaged by a lack of nutrients, making you more prone to illnesses. Furthermore, your body goes into a state of emergency hunger, which causes it to store more fat and, as a result, you lose mostly water during a rapid diet phase. As a result, the most important goal of a diet change is to learn how to eat a balanced, vitamin-rich diet without severe renunciation and with a healthy dose of tolerance and self-acceptance in order to truly lose weight.
What does it imply to lose weight in a healthy manner?
The first question you should ask yourself is whether or not you truly need to reduce weight. Second, was there a rise in body fat percentage? Do you have visceral fat accumulating around your internal organs? Is your BMI already at 28 or 30? Or do you just need to be active in sports to tone your body and improve your health rather than losing weight?
Behind healthy weight loss is the goal of long-term internalization of a balanced, natural diet to obtain an ideal and comfortable weight. Without quitting. Without the need for frequent weighing. Without the desire to eat. The yo-yo effect isn’t present. Above all, without succumbing to an eating condition or a sports addiction. The following advice may be useful in this situation.
1. Do you count calories or not?
There is clearly an advantage to not monitoring calories in the long run. If you don’t know how high your basal metabolic rate is or how many calories a porridge with oatmeal and almond milk contains, it’s a good idea to track your calories for two to three months and figure out your basic and total metabolic rates. A fitness tracker can assist you in estimating your basal metabolic rate and calorie intake. Because you must eat less than your total revenues in order to lose weight. A calorie deficit is discussed here, which should be between 200 and 500 calories per day at most. It is more beneficial to keep an eye on the weekly calorie balance rather than trying to hit a perfect caloric landing day after day.
Trying to achieve a calorie deficit of more than 1200 calories per day is not recommended. This technique is counterproductive, and it will fail in the long run.
With a minor calorie deficit, pay attention to your macronutrient distribution – carbohydrates, proteins, and fats – which should also be ideal.
2. There’s no need for a waiver; balance is key.
To reduce weight, you don’t have to follow a low-carb diet. Even without eliminating certain food groups, everyone achieves a minor calorie deficit. In theory, you can eat everything you want; chocolate is included. “Find the correct amount” and “Good is what is good for you” are the success formulas. The body, among other things, need the essential carbohydrates that supply energy to it and, most all, to the brain. It’s preferable to stick to complex, long-chain carbohydrates that don’t spike your blood sugar and keep you satisfied for longer.
Carbohydrates that are suitable include oat flakes (which also give protein), buckwheat, quinoa, amaranth, oat bran, whole grain products, potatoes and sweet potatoes, as well as carbohydrates-rich vegetables.
Trans fats, on the other hand, should be consumed (e.g. French fries, chips, fried fish, etc.), saturated fatty acids, alcohol, sugary drinks, and sweets and pastries should be consumed in moderation and not on a daily basis.
Do you have a chocolate craving? Then choose for dark chocolate that has at least 80% cocoa content. This has the benefit of reducing the need for sweets while also allowing the amino acid tryptophan to be absorbed and broken down in the body into the neurotransmitter and messenger chemical serotonin, which is the happiness and feel-good hormone.
Tryptophan also affects melatonin production, which has a relaxing impact and allows you to have a good night’s sleep. Meanwhile, bitter chemicals are available in powder or drop form to aid digestion and combat food cravings. You can eat them plain or add them to smoothies, salad dressings, and other dishes.
3. Prepare foods that are fresh, high in fiber, and high in protein.
Cooking for yourself is one of the best bits of advice for losing weight in a healthy and long-term way. And as varied, bright, and natural as possible. From now on, vegetables and meats should be on your everyday plate.
Vegetables, in any form, provide volume while also providing essential fiber, vitamins, and minerals. Pay closer attention to your micronutrient consumption if you workout two or three times each week. Vitamins K, C, E, D, and B, as well as zinc, iron, magnesium, potassium, and calcium, are particularly crucial for maintaining and increasing muscle growth.
Vegetable and animal proteins speed up metabolism and keep you fuller for longer. This is primarily owing to the fact that breaking down proteins into amino acids requires a lot more energy.
During digestion, your body burns calories. Proteins lose nearly a quarter of their nutritious energy before reaching your hips. Proteins are also required to maintain and grow muscle, which has a good impact on fat burning. Because the more muscles you have, the more energy your body burns even when you’re not doing anything. In ordinary life, a mixture of vegetable (tofu, lentils, soy flakes, pumpkin seeds, almonds, and so on) and animal protein sources such as low-fat quark, grainy cream cheese, eggs, lean poultry, and beef – preferably organic grade.
4. Choose fats that are good for you.
Healthy fats should account for 30% of daily calories.
Fats maintain hormonal homeostasis by controlling and balancing hormones. Above all, healthy fats like omega-3 increase testosterone production. This, in turn, has a hugely good impact on muscular growth.
It’s all about quality when it comes to fat. Avocados, almonds, almond butter, walnuts, linseed oil, olive oil, linseed, chia seeds, and high-fat fish including salmon, mackerel, tuna, and herring are all omega-3-rich meals.
Avoid trans fats and saturated fatty acids, which can be found in sausage, fatty meat and cheese, butter and lard, palm and coconut fat, baked products, and sweets, among other things.
5. Drink plenty of water
Drinking enough water is essential for effective training, energy, and muscle repair. Adults should drink at least 1.5 liters of water every day. Carbonated and low-sodium water, unsweetened teas, lemon water, flavored water, and isotonic sports drinks are the best options. Juices, sodas, and energy drinks are all high in calories and should be avoided. You should drink enough of water, especially if you undertake sweating training several times a week and your protein consumption is increased.
For example, if you weigh 58 kilograms, you should drink roughly 2.3 liters per day. An additional 0.5 to 1 liter of fluid should be consumed during sweaty workouts, depending on the duration and intensity of the sports unit. Fluid intake is also affected by how it is distributed throughout the day. Only 0.2 liters of fluid are absorbed every hour by the body. As a result, distributing three liters in the morning, lunch, and nighttime is ineffective. Important: don’t wait till you’re thirsty to drink.
6. Acquire the ability to eat intuitively.
After you’ve learned about nutritious foods and their energy density (calories), it’s a good idea to take it a step further and try to listen to your hunger instinctively. Is it better to eat three meals a day, or five smaller meals throughout the day? Is it better to eat warm food around noon or later in the evening? You are the one who decides what is good for you.
The most important rule is this: If necessary, reassess your former habits and eat only when you are truly hungry. Are you hungry when you first get up, or do you prefer to eat breakfast later? Is it necessary to eat the chocolate after lunch, or is it possible that it is a taught tick?
You can also sense your sense of heaviness: The optimal moment to finish a meal is when you have a pleasant feeling of fullness, not when your stomach is tight and unpleasant. Learn to read your body’s cues correctly, as this is an important component of losing weight and keeping it off in the long run.
7. Cardio and weight training
Which Is Better For Losing Weight: Weight Training Or Cardio Training? This is a frequently asked question. The answer is straightforward: both in tandem. Strength training, on the other hand, should be prioritized because it boosts metabolism. Muscles, as previously stated, expend more energy at rest and so increase the basal metabolic rate, also known as the thermal effect. To increase fat burning, include a cardo session or time-saving HIIT workout once a week. Split up your strength and cardio workouts over several days. In order to stay on the ball, it’s critical to locate the joy in training and to add variation to it.
8. Incorporate movement into your daily routine.
10,000 steps per day, 30 minutes of exercise per day, or at least 150 minutes per week – there’s a lot of talk about regular exercise these days. In addition to training, everyday exercise is critical for maintaining health and losing weight. It includes taking the stairs instead of the escalators, riding your bike to work, doing your shopping on foot, or getting off a bus stop sooner on your way home. Depending on the type of activity, daily exercise might increase calorie consumption by 300 to 500 calories.
Regular, daily exercise (without sport) has a very favorable influence on cardiovascular health, belly fat, high blood pressure, blood cholesterol levels, and blood sugar processing, according to a Swedish study published in the British Journal of Sports. According to the research team lead by Elin Ekblom-Bak, the risk of heart attack was reduced by 27% and the chance of death was reduced by a third.
9. Get plenty of rest.
Many people think “slim in sleep” is only a catchphrase, but the length and intensity of sleep are crucial for training and weight loss effectiveness.
Why? Sleep deprivation (less than 7 hours) causes several hormones to be produced and inhibited. Begin with ghrelin, a hormone that regulates hunger and satiety. More ghrelin will be released if you wake up with cravings. Second, when you sleep little, the satiety hormone leptin, which is stored in adipose tissue and makes you feel full, is barely released, causing you to feel always hungry. When sleep quality is poor and sleep is insufficient, cortisol, the stress hormone, is released in excess. When cortisol levels remain high, the body retains water, testosterone production is inhibited, which is crucial for muscular growth, and the immune system is weakened.
During a deep sleep period, the body produces the growth hormone somatropin, which promotes muscle regeneration and construction. When you sleep too little, you create less of the hormone, which impacts muscle growth and, as a result, your energy intake. It’s a terrible cycle! Overall, lack of sleep reduces energy expenditure. As a result, establish a consistent sleep regimen and give yourself seven to eight hours of sleep per night for maximum hormone balance, exercise, and weight reduction results.
10. Get rid of the scales
Standing on the scales every day might soon demotivate you – or, worse, make you addicted to them. The display’s weight isn’t really significant. Because muscular mass is known to have a higher density than fat.
11. Long meal breaks overnight
Eating does not have to be 16:8 intermittent fasting for an effective regeneration phase, cell renewal, and intestinal health promotion, a food break of around 12 hours is already highly recommended – this is best achieved between dinner and breakfast the next day. The theory is that a late meal followed by an early morning inhibits the body’s metabolic and regenerative processes.
12. Make it a habit to do everything.
When it comes to getting adjusted to your diet and creating a sports regimen, the most essential thing is to have a happy attitude and never allow yourself to be pressured by expectations or ambitions. Each everyone moves at his or her own pace. Instead than chasing the major goal right away, set smaller goals. This is how you maintain your motivation. Keep an eye on yourself and your body. Incorporate a few yoga and meditation units into your workout routine; they can help you cope with the stress that comes with regular life. Stress causes the body to produce more cortisol, which causes water retention and stress-related cravings, which can derail your weight-loss efforts. This should be avoided at all costs. A healthy, balanced diet without sacrificing anything, along with adequate daily exercise and a balanced sport routine, should ultimately feel very simple and be a part of life – without you continuously wondering if you are allowed to do this or that right now. This “method” enables you to obtain your optimum target weight steadily and permanently.