For most people, counting calories is the only task in their to-do list for them to lose weight at home. They think it’s the “be-all and end-all” of weight loss. People think that as long as they limit their calorie intake during the day, they can quickly lose weight.. There’s some merit to that idea. Calories are a very important part of the process. The problem is that not all calories are created equal. There’s more at play, including nutrients and hormones. If you’re looking to lose weight and keep it off then here’s a 10 step guide for the weight loss program that lasts.
1. Fasting and Coffee
Intermittent fasting is found in many different diet programs. It’s the process of eating within set time periods. For example, it may involve skipping breakfast entirely and having a late lunch. You could go for 12 hours without eating anything. It never reaches the point of starvation though, as starvation is definitely the wrong approach.
It’s natural that you’ll feel hungry while fasting. When that happens, you can curb your hunger using coffee or peppermint tea. Try cutting out your breakfast entirely and having just a coffee instead and see what it does for you. It’s best to take coffee black during intermittent fasting. Avoid too much sugar.
If you're leaning towards the direction of IF, consider asking tips from individuals who have been practicing it. With their experience, you can easily transition to intermittent fasting and help set your expectations throughout the entire process. You can also download an app into your smartphone so you'll know what time you should eat and determine if you're making any progress.
2. Combine High Protein and Low Carb
One of the most important things you could do to lose weight is to pair high protein foods and high fiber foods with low carb foods. Foods with a lot of protein and fiber in them are very satisfying and will keep you sated for longer. This is because they take longer to process.
A few examples of staple foods would be to have a vegetarian omelet or to have chicken and vegetables. There’s a lot of creative cooking choices you can make to lose weight while still eating plenty of delicious food. For more information check out this incredible post on Carb Cycling vs Keto.
For you to have the motivation to continue with your efforts, get creative with your meals. Research foods that are high in protein but low in carbs, and prepare meals using these ingredients. Contrary to popular belief, high protein and low carb diet don’t have to be boring or time-consuming!
3. Avoid Sugar and Other Unsatiating Foods
Much like you should eat more satisfying foods, you want to avoid foods that aren’t satisfying at all. These foods are high in sugar and calories and can mess with your hormone levels. On top of that, they also leave you feeling hungry and needing more.
Avoid sugar, butter, white bread, chips, ice cream, cake, and the like.
Do not depend on junk foods and fast foods for your snacks. Regardless of how tempting it can be to easily dial your favorite fast food joint and have foods delivered over to your home, don’t do it. Junk foods contain saturated fats that can cause excessive weight gain and other chronic illnesses such as diabetes and hypertension.
If you have a sweet tooth, look for healthier snack options such as nuts and fruits. You can munch on these snacks and not worry about gaining weight or putting your health at risk.
4. Get Plenty of Water
We all know how important water is. It keeps us alive, for a start. What some people might not know is how much it helps with weight loss. The more water you drink the more weight you stand to lose. Eight cups is the absolute minimum you want to be drinking to lose weight. It’s great if you can get more.
What makes water so good is that it boosts metabolism and gets rid of hunger pangs. It fills up your stomach so you don’t need as much food. It’s also the world’s most natural antioxidant. All you need is some water and your liver.
Water is vital for your weight loss program, which is why you should make sure that you always bring your tumbler with you. If you see yourself hungry or craving for something sweet, drink water first instead of indulging your guilty pleasures. Water will make you feel full fast, and help you get rid of any cravings. And if ever you still see yourself hungry, you will eat less since your stomach is already full of water. This is a simple yet effective trip that can help you lose weight fast.
5. Use Apple Cider Vinegar
According to Fitness Volt, Apple cider vinegar offers a number of great health benefits and so it should be found in every cupboard. One of those health benefits is helping to boost weight loss efforts. Like water, it’s a natural antioxidant and is packed full of healthy nutrients.
Try mixing in a few tablespoons of apple cider vinegar into your water. Drink it around half an hour before eating and you’ll feel fuller for longer.
6. Have Protein with Every Meal
There’s no way of getting around the plain and simple truth that it takes a lot of protein to lose weight and do so naturally and safely. It’s even more important if you want to avoid having to count calories for every meal.
7. Cut the Carbs
Carbohydrates are less important – and less good – for you than many realize. The only time you really need them is if you’re doing some intense training and need the energy boost. Carbohydrates have a lot of energy in them. If you don’t burn it all, it gets stored away as fat.
8. Use Coconut Oil
If you plan on cooking with oil then it’s recommended that you use coconut oil. Coconut oil is different from other oils. It’s been shown to reduce appetite and boost overall metabolic rate. People who cook with coconut oil consume up to 250 calories less than those who don’t, which can make a pretty big difference. Just be careful to avoid over-using it because coconut oil itself has a lot of calories.
Hormones are an important part of losing weight, so you need to keep those hormone levels balanced. The main factors behind hormone levels are food and sleep. Make sure that you get all the sleep you need. If you’re having trouble, then something in your diet or life is getting in the way and should be addressed.
10. Find a Program that Works
Weight loss programs can be a major help when you’re looking to lose weight. Just be sure to pick a good one. It needs to be scientifically-proven at the very least. Check the reviews and feedback and see what other people are saying before making a choice.
Losing weight doesn’t have to be difficult. It takes some time and effort but it can be done, no matter what. These ten steps can help you start your weight loss journey off on the right foot.