Weight loss has become such a big issue today that media is full of tips and ideas about losing weight. In the wake of all kind of fad diets and ideas, often it becomes quite overwhelming for a person to select right kind of information for healthy weight loss. Should one go for baby food diet for quick weight loss or should just survive on huge cauldrons of cabbage soup?
Is it the biggest crime for weight watchers to eat after 7pm? Is there any way out where one can satisfy taste buds and still manage to lose weight? My sincere advice to all weight watchers is to ignore all those complicated diets and fads and step over to a healthy and sustainable side of weight loss which does not start and end in a jiffy. Here are 10 tips for guaranteed weight loss without posing any kind of physical or emotional (our food is closely associated with our moods and emotions) threat to your health.
Tips to Cut Weight Permanently
Determine Your Weight Loss Goal
Rather than thinking in terms of extra weight you are carrying and feeling guilty about it think in concrete terms about the number of kilos you need to knock off. Determine your ideal body weight either in consultation with a nutritionist or through BMI calculation.
Set a realistic goal about shedding off extra kilos. Once you decide healthy weight loss target with a reasonable time frame, half the battle is won. On an average, an adult person can easily lose half a kilo each week.
Set a Schedule
Often, while making elaborate plans for exercises, we tend to forget to schedule the time for exercise. Make sure that you set an hour on daily basis for exercising. Pre-plan the day as to when will you exercise and when will you finish other chores of the day in order to bring discipline in your exercise routine.
Store Healthy Foods
Munching on unhealthy snacks is one of the major reasons behind weight gain. Clear your home of unhealthy snacks and store all kind of healthy foods and snacks for yourself.
Pay attention on fruits, vegetables, whole grain based snacks, lean meats, low fat dairy products, healthy breakfast options, etc. Keeping healthy foods handy at home implies cooking healthy meals at home.
Eat Home Cooked Meals
Eat home cooked meals on daily basis. Home cooked meals are made in healthy fats and are made up of quality ingredients. Pay attention on cooking meals from fresh seasonal vegetables and use less oil and salt in your food. High intake of salt leads to water retention in body which leads to bloating and weight gain.
Try to substitute common salt with rock salt. Rock salt does not contain sodium, the culprit behind water retention in the body. It contains potassium which is a healthy mineral for body and does not harm the body if eaten in moderate amounts.
Pay Attention On Workout Plan
Start cardios 4 days a week and weight training 2 days a week. You can practice different types of cardio vascular exercises on different days like jogging, brisk walking, dancing, badminton, or any other exercise form which elevates your heart rate and helps you sweat out. For breaking the monotony of your exercise regimen you can include other forms of exercises also like Pilates, yoga, stretches, strength training, etc. Take one day off in the week to give some rest to your muscles and then return to the same regimen with vigor.
Stay Active Throughout The Day
Do as much as physical activities possible throughout the day. Try to avoid the elevator and take stairs, park your car at a distance from your office and walk briskly to your car, clean your room, play with the kids. Do as much activities as possible throughout the day. The accumulated calorie loss becomes quite significant and helps in rapid weight loss.
Avoid Eating Carbohydrates after 8 pm
When we eat carbohydrates late in the night they convert into fats and accumulate in our body over a period of time. To avoid this weight gain, ensure that you finish your dinner before 8 pm. Thereafter, if you feel hungry then go for clear soups, salads, vegetable stir fry or any other low calorie vegetable based snack. This practice alone can help you lose significant amount of weight.
Increase Fiber in your Diet
Dietary fiber helps us feel fuller faster and keeps many diseases at bay. You can get fiber through fruits, vegetables, whole grains, etc. Eat a plate full of salad before each meal and eat two servings of fruits in a day.
This will increase your intake of fiber and will curb the hunger pangs also. If you suffer from constipation, taking a teaspoon of psyllium husk with plain unsweetened milk at bed time is a good idea. Psyllium husk is a kind of natural fiber which helps in clearing the bowels and keeps the night hunger pangs at bay.
Eat at Regular Intervals
Eat after every two – three hours on regular basis. Eating frequently increases the metabolism rate and helps in losing weight faster. Ideally, you should eat three major meals and two snacks in a day. Eating frequently also means controlled portion size because when you start eating frequently, you feel partially full and don’t get into bingeing.
Chew your Food Well
We all tend to gulp our food rather than chewing it well. This leads to overeating because our mind takes 20 minutes of time to send across the signal that it is full. Besides, gulping food leads to indigestion. To avoid overeating and stay fit, make it a habit to chew your food well. In the beginning, chew each morsel of food at least 30 times before swallowing it. This practice will cut down your total intake of food because saliva helps in feeling fuller faster and helps in digesting food faster.
These tips can help you cut extra weight permanently from your body. Just ensure to make these changes as a lifestyle choice for best results.