Losing Weight - Those two words cause groans everywhere as so many people have tried and failed to shed those extra pounds. Fad diets come in and out of style: low carb, low fat, vegetarian, high protein...one expert says one thing while another completely contradicts. It's no wonder people are confused.
Losing weight, however, doesn't have to be that complicated. With the proper knowledge, a little self-control, and some determination, it's possible to shed those extra pounds for good, the right way. According to experts, losing weight is not about a diet; it's about lifestyle change. If you want to experience long term weight loss, you have to be willing to make long term changes.
Now, most of us know that super strict diets don't work. Eventually you'll eat something you're not supposed to and then the whole plan comes crashing down, and you're worse off than you were before. This is why a lifestyle-not diet-mentality is so important. Since you're in this for the long haul, it's important that you plan in "cheats." When little treats and splurges are part of the plan, you're much less likely to throw your hands up in the air, ditch the plan, and dig into a gallon of ice cream.
The Weight Loss Methodology
The methodology behind losing weight is simple: burn more calories than you take in. Given that information, many diets assume that the key to weight loss is counting calories. While many people have had success counting calories, the fact remains that most people won't count calories long term; it is simply too time consuming. Moreover, calorie counting does not take into account the nutrient value per calorie. 140 calories from a can of soda are different than 140 calories from fresh squeezed juice.
The key to losing extra pounds, then, is to eat foods that are nutrient dense; these foods are generally lower in calories than the alternative. This doesn't mean eliminating junk foods entirely-there's still room for the occasional splurge. Rather, it means focusing on foods that are as close to natural as possible. Fresh fruits and vegetables, whole grains, lean proteins (think chicken and fish), and healthy fats such as extra virgin olive oil, avocado, and coconut oil should make up the bulk of your diet.
When picking foods to include in your meals, don't think "bland" and "boring." Think "fun" and "flavorful." The foods that end up on your plate should be all the colors of the rainbow-which means they're brimming with nutrients. Picture: juicy, red apples; purple berries brimming with flavor; freshly grilled salmon topped with mango chutney served with a green salad that includes fresh feta, red onion, sliced strawberries, and slivered almonds.
In addition to nutrient dense foods, portion control is important to maintaining a slender waistline. Nutritionists recommend either five small meals a day, or three main meals and two snacks with each containing protein and carbohydrates. This will prevent a crash in blood sugar-that incredibly hungry feeling-which almost always leads to overeating. Using readily available visuals, plan your portions. A clenched fist is the perfect serving for a starchy carbohydrate; the palm of your hand is about the size of an ideal protein; and the rest of your plate should be filled with colorful vegetables.
Add Exercise
Additionally, exercise is pivotal for weight loss. Not only are calories burned with activity, exercise speeds up one's metabolism and builds muscle. Because muscle burns more calories than fat, the newly developed muscle has an increased caloric need. This need causes the body to utilize fat stores for energy, resulting in weight loss. Like food, exercise doesn't have to be a chore. Make exercise fun! If you hate running, don't run. Find an activity that you enjoy such as dancing or biking, so that it doesn't become a burden. Just get moving!
Weight loss is not as out of reach as you may think it is. Yes, it takes work, but it doesn't have to be painful and arduous. It can actually be really fun. With some planning, motivation, and a fresh perspective, you can replace groans with grins, as you watch your waistline shrink. This is weight loss the right way.