FEAR LOSS OF WEIGHT no longer. The science has proven that it does not take crash diet or a cleanse juice to lose weight.
Small changes to daily habits are all that’s needed. The healthy, scientifically-based solutions are much simpler than the diet culture would have you believe.
Everyone has heard of the guy who transformed himself by simply saying Quits the Coke. As long as you make small changes consistently, it can lead to big results.
Consider this: If you are a soda lover, you probably consume at least two per day. One soda is 240 calories. What if you replaced your pop with water, or a low calorie seltzer instead?
You’re removing 3,360 calories from your diet each week if you do the math. One pound of body fat is 3,500 calories. This means that you can lose one pound a week without doing anything else.
There are many daily changes that you can make, even if you don’t drink soda. This will help you lose weight and maintain it. Andy Yurechko M.S. R.D. of Augusta University Medical Center, Georgia, says that the most successful dieters do not follow fads but instead focus on sustainable long-term practices.
He says that you can eat a healthier diet every day. It is easier to achieve if it’s easy.
These small changes will help you to lose weight, and also get rid of the belly.
Take note, overachievers: the point is not to complete everything on this checklist at once. You can start anywhere and then add the next step when you are ready.
1. Establish a goal.
Anyone can understand and measure a clear goal. Keep your goal posted so you can see it when you feel like giving up. Step on the scales before you begin if you want to lose a certain amount of weight. You should weigh yourself each day.
Daily weigh-ins can help you lose weight, according to studies. Don’t let the number determine your life. Remember that a scale can’t tell you if your body is fat or lean, but it can keep you in check.
2. Make sure you drink the right fluids.
Everyone should first drink lots of water. Your body needs this to function properly. It’s also a good idea for those who want to lose weight. Water can help suppress appetite, increase metabolism, provide energy and make exercising easier. Water is truly nature’s wonder drug.
Try adding some fresh fruit or tea to plain water. Drinking tea, whether it’s black, white or green is also linked to lower BMIs.
3. Reduce your intake of processed foods
You can tell if a food is overly processed if you cannot identify half of the ingredients. Processed food is not good for you. It creates an environment that encourages fat gain, especially visceral fat.
Keep them out of the cabinets in your office or home if you find it difficult to control certain treats (chips, cookies, Poptarts, etc.) Realistic thinking is more important than willpower. Buy healthy snacks, like jerky or a trail mix for your desk or glove compartment so that you are always prepared.
4. Eat more produce.
Fruits and vegetables are a great source of fiber, and they have very few calories. Start each meal with a healthy salad if you find it difficult to incorporate vegetables into your diet. Salads are a great way to fill up and eat less overall. Try this hack for a full day of healthy greens within 14 minutes. No smoothie required.
Fruit, including the “high sugar” fruit like bananas and melon, will not cause you to gain weight.