Trying to lose weight is a lot like cleaning out the basement: we feel overwhelmed and never know where to start.
However, getting the body you’ve always wanted doesn’t have to be a source of stress. If the scale won’t move no matter how hard you try, there are many ways to reach your goal.
Here is a list of 9 tips that will help you lose weight:
1- Do not diet
The key to losing weight is avoid feeling like you’re on a dietBecause diets don’t work. If you feel deprived, you will never diet for more than a couple of weeks.
The only way to achieve long-term weight loss is to learn to consider food as the fuel our body needs.
Thus we will voluntarily replace processed foods that do not give us energy with healthy foods that do. After a while, this will become a natural act and it will stop being a daily struggle.
2- Include burpees in your training
Burpees are a great way to activate a large number of muscles, increase heart rate and burn tons of calories.
In a single burpee you work your legs, arms and abs, and raise your heart rate to increase cardiopulmonary strength. If you are looking to lose weight, incorporating them into your exercise routine is a must.
3- Watch what you eat
Before you start changing your diet, spend a week record everything you eatand when we say everything, it is everything.
If you eat a small piece of candy at work, scoop up your partner’s ice cream, or finish the grilled cheese someone left on their plate, write it down. It all adds up, we don’t realize how much we eat until we see it written on a piece of paper.
4- Distribute the macros well
Distribute your protein requirements evenly for the whole day (three meals and two snacks). Think of your total protein needs as protein blocks, each block consisting of 7 grams of protein. Why must you do this? Too much protein at one time will increase insulin levelswhich will favor the storage of fat.
5- Rest properly
Most people trying to lose weight focus too much on food, water, and exercise, and they forget to rest properly. Without adequate sleep, all other factors are for nothing.
When we don’t get enough sleep, hormone levels drop leptinmaking increase our appetite. This increased appetite makes forbidden foods more appealing, which can derail all of our weight loss efforts.
6- Avoid junk food at all costs
The best thing you can do for your belly is give up processed foods. A study in the magazine Food Nutrition Research he discovered that our bodies only burn 50% of the calories we eat from processed foods. If you think about it, eating junk food is like eating twice as much.
7- Treat yourself
If you feel like your diet is too strict, make a cheat meal at least once a week where you can indulge yourself. So you will not think that you have certain foods that are prohibited for lifewhich will help you crave them less for the rest of the week.
8- Never skip breakfast
It is true that breakfast is the most important meal of the day, so never skip it. Have breakfast during the 90 minutes after waking up, and then eat something healthy every three to four hours.
When we skip breakfast or wait too long to eat in the morning, our bodies begin to conserve energy and our metabolism slows down. Skipping breakfast also makes us overeat for the rest of the day.
9- Reduce the amounts
One of the keys to long-term weight loss is to reduce your overall calorie intake, and there’s no better way to do that than eating a little less than we usually would.
Once you get into the habit of reducing portions, especially of sugary, fatty, and other nutrient-poor foods, you can adjust your diet to incorporate more nutrient-dense foods.