4 Ways to Lose Weight

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4 Ways to Lose Weight
4 Ways to Lose Weight

Video: 4 Ways to Lose Weight

Video: 4 Ways to Lose Weight
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Tired of walking around showing off a few extra pounds? With this article, you'll learn the basics of losing weight, eating healthier, exercising more, and staying motivated to lose weight healthy.

Steps

Method 1 of 4: Eating Right

Lose Weight Step 1
Lose Weight Step 1

Step 1. Choose lean proteins over fatty meats

Proteins are important for organ function and also for muscle growth and regeneration if you're thinking about working out. Choose lean cuts of meat or extra lean ground beef. If you are going to eat different cuts of chicken, remove the skin.

  • Skip the greasy cold cuts like bologna and salami. Replace them with turkey breast or roast beef.
  • Vegetarians can get a lot of protein through the consumption of soy, nuts, beans and seeds. Lentils, legumes and grains are excellent sources of fiber and protein.
  • For other protein sources, consume low-fat dairy products, including low-fat cheeses and low-fat yogurt.
Lose Weight Step 1
Lose Weight Step 1

Step 2. Eat more fruits and vegetables.

Fruits will help satisfy your sweet tooth thanks to natural sugars. Fresh vegetables will help satisfy your hunger faster. Fruits and vegetables contain fiber that helps you feel full in no time. Try following some of the following tips to introduce more fruits and vegetables into your diet:

  • Consume seasonal foods and eat fruits and vegetables for snacks or dessert. For example, when you eat apples in the fall or cherries in late summer, they can very well act as a delicious dessert. Cut strips of celery, carrots, peppers, broccoli or cauliflower and dip them in a light salad dressing or in humus.
  • Use vegetables as a main dish. For example, make a Stir fry or a fortified salad and add just a few pieces of cooked chicken, salmon or almonds.
Lose 30 Pounds Step 7
Lose 30 Pounds Step 7

Step 3. Eat more whole grains and cut back on simple carbs

Whole wheat bread and noodles, oats, sweet potatoes and brown rice are excellent sources of energy and nutrition. Combined with the right mix of proteins and vegetables, whole grains are perfect for complete nutrition.

  • Simple carbohydrates are found in foods such as white bread, processed flour and refined sugar. They provide energy quickly, but they have a very negative effect: they also turn into fat very quickly.
  • Use whole wheat flour or oatmeal as a substitute for white flour in pancakes or baked goods. You may need to add additional ingredients for fermentation, such as wheat gluten. Instead of rice, add barley to your soup, or try making a pilaf with barley, wild rice, or brown rice.
  • Consume only natural carbs instead of processed ones. Avoid processed foods such as white bread, semolina pasta or crackers, vegetables with a high sugar content, and processed sweets such as chocolate bars.
Lose Leg Fat Step 11
Lose Leg Fat Step 11

Step 4. Try to follow a diet plan.

If you like the idea of following a more specific diet and leaving the planning in someone else's hands, try following a new diet and practicing physical activities:

  • Follow the Paleolithic diet and eat fish and seafood, fresh fruits and vegetables, eggs, seeds, nuts and meat from grass-fed animals, just as humans in the Paleolithic era did. Don't eat anything industrialized or processed.
  • Try to eat more raw foods. The raw food diet requires that 75 percent of your food come from raw foods. Most people eat lots of fruits and vegetables, whole grains, nuts and green beans.
  • Follow a commercial diet plan. If you prefer to eat whatever you want and meet weekly with others trying to lose weight, try Weight Watchers. If you prefer to buy ready-to-eat meals so you don't have to cook, try the Keep Light food programs, Congelados da Sonia, As Bentas or Substância.
Reduce Water Retention Step 6
Reduce Water Retention Step 6

Step 5. Cut salt from the diet

Excessive sodium intake causes the body to retain fluid, which can make you feel bloated and put on more weight. The good news is that you will lose this weight very quickly through sweating, so an easy way to lose a few pounds is to include less sodium in your diet.

  • Instead of salt, try seasoning your meals with pepper flakes, fresh parsley or cajun seasoning and other spices.
  • Many people claim that if you cut back on salt and let your taste buds get used to it, foods without salt will seem much saltier after a while.
Lose Body Fat Fast Step 6
Lose Body Fat Fast Step 6

Step 6. Don't skip meals

Many people believe that skipping a meal will help with weight loss, but the same study cited earlier found that people who ate at least three meals a day lost more weight than those who skipped a meal. When you skip meals, your body stops breaking down fat and starts breaking down muscle tissue. Muscle tissue burns more calories at rest than other tissues so you're actually sabotaging your goals.

Avoid hunger by consuming small portions of food throughout the day, at regular intervals. Have a 150-calorie snack between meals to keep your metabolism up and ward off hunger pangs. Make sure you don't have a high-calorie snack like candy or potato chips. When you're hungry, your body conserves calories and slows down metabolic processes

Get a Flat Stomach in a Week Step 7
Get a Flat Stomach in a Week Step 7

Step 7. Avoid sweetened drinks

Sweetened beverages, artificially or naturally, will always have little nutritional value and will add many empty calories to your diet. Do not drink juices or other sweetened beverages. Even natural sugars will increase your caloric intake and prevent you from losing weight. If you want to drink juices, don't drink more than 1/2 cup of them a day. Instead of opting for the sweetened drinks, prefer the ones without sweeteners and without calories. Here are some of the drinks you should avoid:

  • Soft drinks;
  • Juices;
  • Sweetened teas;
  • Juice powder;
  • Fruit punches;
  • sports drinks;
  • Sweetened coffees;
  • Alcoholic beverages.

Method 2 of 4: Weight Loss Basics

Gain Weight Naturally Step 16
Gain Weight Naturally Step 16

Step 1. Control your portions

The size of your servings could be one of the reasons behind your weight gain. To start losing weight, eat in smaller portions. That way, you can even continue eating some of your favorite things and still lose weight.

  • For example, before putting half a frozen pizza on your plate, check the nutrition facts for the correct portion size. Put only what is recommended on the plate.
  • Or, if you want to eat a bowl of cereal, look at the serving size in the nutrition facts and follow it up with the help of a measuring cup.
  • Controlling your portions won't make you hungry. Just follow the right strategies to feel full after every meal.
Motivate Yourself to Lose Weight Step 4
Motivate Yourself to Lose Weight Step 4

Step 2. Write down everything you eat during the week

According to a study published in the Journal of the Academy of Nutrition and Dietetics, people who keep a food diary lose an average of 2.75 kg more than those who do not. a record of everything they eat. So make an effort to write down everything you eat, without missing anything. Keep the following tips in mind:

  • Be comprehensive. Write down absolutely everything you consume, including drinks, condiments and a description of how the food was prepared. Don't pretend you didn't have that extra glass of wine after dinner. If it went to your stomach, it will also go to the diary.
  • Be precise. Write down each serving size in your food journal. Don't eat too much or too little - stay in control. Also, read the ingredient list so that you can set serving sizes accurately.
  • Be consistent. Take your food diary with you everywhere. Another option is to use a diet tracking app on your smartphone or tablet.
Lose 30 Pounds Step 2
Lose 30 Pounds Step 2

Step 3. Find out how many calories you should be consuming each day to be able to lose weight

The weight loss process is not just about your weight. The more aware you are of the calories in the foods you consume, the easier it will be to eat the right amount of food and get the right amount of exercise. Take your food diary and examine each item individually. Keep an active log and add up the total calories consumed per day.

  • Then research how many calories are needed by a person of your age, height, weight, and activity level.
  • Add about 170 calories to the total. Recent studies estimate that we tend to eat a little more than we are able to write down in a day.
Lose Hip Fat Step 1
Lose Hip Fat Step 1

Step 4. Create a meal plan and follow it to the letter.

Decide what you're going to eat this week, before you stand in front of the fridge trying to think of something to prepare at the last minute. Buy healthy ingredients and plan according to calories.

  • Be realistic. If you're a big fan of eating out, don't try to cut it out completely. Instead, plan to eat homemade meals six days a week.
  • Stop snacking or try to start eating healthy snacks. Fruits, fresh vegetables with guacamole and unsalted almonds are great snack options for those trying to lose weight.
  • Reward yourself without food. Promise yourself that if you can stick to your exercise and eating plan for six weeks (if that's your goal), you'll have a pedicure or massage session.
  • Allow yourself some pampering. Promise yourself that if you can stick to this plan for six weeks and exercise (if that's one of your goals), you can eat at a restaurant one day a week.
Reduce Heavy Thighs Step 13
Reduce Heavy Thighs Step 13

Step 5. Daily, consume fewer calories than you burn

The only surefire way to lose weight is to eat fewer calories than you expend during the day. It sounds simple, but it takes effort and consistency. It also means that you should exercise. If you want to lose weight and stay healthy, you should start exercising. Start with 30 minutes of physical activity three to five times a week.

  • Try to record your daily energy expenditure. Pedometers are a great help when tracking, but you can also use other weight loss apps to make the process even easier. For more specific tips, read the section on physical activity.
  • Set small goals. Instead of thinking you need to lose 10 pounds, think you want to lose a pound this week. You can also focus on goals that aren't related to your weight, such as skipping snacks after dinner during the week or just drinking alcohol on weekends.
  • It is important to understand that weight is always a matter of expenditure associated with calorie consumption. Consumption is represented by the foods and the calories contained in them. The expense is represented by the calories you burn on a daily basis. To lose weight, expenditure needs to be greater than consumption. It's that simple. Don't believe in crash diets. If you're not gaining or losing weight, burning an extra 300 calories a week or eating and drinking 300 fewer calories weekly (ie, giving up two sodas or a small hamburger) will make you lose weight. In that case, you'll lose the equivalent of two pounds of fat a year.
Start a New Day Step 12
Start a New Day Step 12

Step 6. Drink at least two liters of water a day

Water has the dual effect of hydrating your body and filling your stomach with a liquid that contains zero calories. The US Institute of Medicine has determined that the adequate intake (AI) for men is about three liters (about 13 glasses) of fluid a day. The AI for women is 2.2 liters (about nine cups) of fluid per day.

  • Drinking water about 30 minutes before meals can reduce the amount of calories people end up consuming, especially for older people.
  • Research has shown that people who were on a diet and drank a pint of water before meals lost 44% more weight over a 12-week period than those who didn't.

Method 3 of 4: Practicing physical activities

Motivate Yourself to Lose Weight Step 14
Motivate Yourself to Lose Weight Step 14

Step 1. Start by practicing basic aerobic and cardiovascular exercises

If you are not currently exercising, start by setting a small goal of 30 minutes of physical activity three times a week. Try following these steps to get into the rhythm:

  • Buy a pedometer. Clip it to your belt and try to complete 5,000 steps a day. When your fitness improves, increase your goal to 10,000 to 15,000 steps.
  • Start walking. Walking around your neighborhood costs nothing and is a great way to get moving. You can also try other low-impact exercises like swimming, cycling, or slow running.
Get Rid of Neck Fat Step 6
Get Rid of Neck Fat Step 6

Step 2. Try using gym equipment.

You can use the treadmill, elliptical trainer, stationary bike, rowing machine, or stair simulator. Start with short sessions and gradually add minutes as you become more fit. Also, use the settings on the machines to increase exercise intensity as you lose weight.

Try several different devices until you find one you like. Consult an instructor to ensure you are using the device properly, preventing injury. They are there to help you, not intimidate you

Motivate Yourself to Lose Weight Step 3
Motivate Yourself to Lose Weight Step 3

Step 3. Take an aerobics class

You can join a traditional aerobics class or try any other movement-based exercise routines. These are great ways to stay motivated in a group, have fun, and lose weight. Try any of the following activities:

  • kickboxing;
  • Jazzercise;
  • Zumba;
  • Pilates;
  • Yoga;
  • Martial arts;
  • CrossFit or Bootcamp.
Lose Weight Quickly and Safely (for Teen Girls) Step 11
Lose Weight Quickly and Safely (for Teen Girls) Step 11

Step 4. Start practicing weight training

Start slowly, with one or two 15-minute sessions a week, until you feel motivated to do more. Exercise large muscle groups to burn more calories and lose weight instead of focusing on specific muscles. Try some of these examples:

  • Start with squats combined with the dumbbell overhead press to work both upper and lower body at the same time.
  • Perform resistance exercises while sitting or reclining on a gym ball. You will strengthen your core while working on other areas of the body.
  • Use appliances and free weights. These machines tend to focus on specific muscle groups such as the arms, shoulders, thighs, buttocks and upper back. Perform these more specific exercises after practicing the exercises dedicated to various muscle groups.
  • Between one weight training workout and the next, rest for at least a full day so your muscles have time to recover. Rest will help prevent pain and injury.
Follow a Morning Ritual to Lose Weight and Stay Slimmer Step 9
Follow a Morning Ritual to Lose Weight and Stay Slimmer Step 9

Step 5. Play a sport

If you don't like going to the gym, try to find a fun activity that gives you pleasure and has the advantage of getting you moving. Find a team in your city, or just get together with some friends to play ball every now and then.

  • If you don't like competitive sports, try some individual sport. Swim, play golf or go hiking, instead of playing a sport with a ball and net.
  • If you want a great way to get around and exercise at the same time, buy a bike. Don't sit in the car when you could be burning calories.

Method 4 of 4: Staying Motivated

Fall Asleep Fast Step 18
Fall Asleep Fast Step 18

Step 1. Find creative ways to eat less

While this alone isn't enough to lose weight, these can be helpful little tricks to keep you on track. Try following the tips below to control your appetite during the day:

  • Eat three fewer bites with each meal.
  • Rest your fork and knife between each mouthful.
  • Use smaller plates and fill your plate only once.
  • Wait to eat when you feel hungry, don't have a snack just because you're bored.
Stop Eating Junk Food Step 1
Stop Eating Junk Food Step 1

Step 2. Find creative ways to control your desires

If you're used to big snacks and indulgent meals, it's no secret that starting to diet and exercise won't be much fun. But it's possible to learn to deal with your craving for a big slice of cake or a greasy hamburger, you just need a little creativity.

  • Instead of eating something, smell fresh fruit when you feel like snacking.
  • "Close" your kitchen between meals.
  • Do not keep sweet or fatty products in your home.
  • Some studies show that the color blue works as an appetite suppressant. Try buying a blue tablecloth or a blue plate.
Follow a Morning Ritual to Lose Weight and Stay Slimmer Step 7
Follow a Morning Ritual to Lose Weight and Stay Slimmer Step 7

Step 3. Eat at home

Going out to eat makes it very easy to cheat. Foods sold in restaurants tend to have much higher levels of fat, sodium and other enemies of weight loss. Often the portions are also much larger than those you make at home. Instead of leaving the house, try to prepare your own meals.

  • Eat in a small group rather than a large one. Some research shows that people who eat at large tables tend to eat more than those who eat alone.
  • Don't eat while you're doing other things in general. Often, watching television, reading or working during meals causes people to eat much more than they would normally eat.
Decrease Your Appetite Step 1
Decrease Your Appetite Step 1

Step 4. Eat cereal for breakfast

A recent study revealed that people who eat cereal for breakfast every day find it much easier to lose weight than those who consume other types of food. Start your day with a high-fiber, nutrient-rich cereal or oatmeal.

Switch to using skim milk for breakfast and in your recipes. Every time you substitute a food with a lower level of fat, you are eliminating 20% of the calories. Switching to low-fat milk is a great way to reduce calories without having to sacrifice any of the nutritional benefits

Be Single and Happy Step 4
Be Single and Happy Step 4

Step 5. Decide to lose weight in a group

Commit to losing a certain amount of pounds by a certain date, with the proviso that you will be punished if you do not fulfill the agreement. Maybe you'll have fun starting a weight loss club, at work or with your friends, and you can also search weight loss sites that have gambling tools.

Be Funny Without Telling Jokes Step 12
Be Funny Without Telling Jokes Step 12

Step 6. Allow yourself a treat once in a while

If you're going to a party or going out for a special occasion, indulge yourself. Just be careful that these exceptions don't become everyday habits. Don't let a single slip take your diet and exercise plan off track. Go back to the plan even if you forget about it for a day or two.

Also try using non-edible rewards. When you do something right in your diet or exercise program, give yourself a gift. Go watch a game with your friend, get a manicure, get a massage, or treat yourself to a trip to the movies whenever you meet your little goals. If you've managed to reach your goal of losing a pound in a week, buy that outfit you've been wanting for a while

Tips

  • Drink water before and after a snack or meal.
  • Whichever method you decide to follow, eat slowly. You will be satisfied with a smaller amount of food.
  • If you start gaining weight, don't panic, it might just be muscle mass.
  • Take a long, relaxing walk during your favorite part of the day.
  • Don't eat anything for at least an hour before going to bed and make sure you drink plenty of water. This will make you go to the bathroom often, but it will also eliminate burnt fat from your body. Get some exercise, and if you have a pedometer, try to take at least 5,000 steps a day.
  • Eat homemade food. When you eat at a restaurant, you have limited control over your portions. As a result, you will often end up eating more than you intended to eat. Try to wrap half the plate in advance and take it home to eat the next day. Do this before starting to eat so that you are not tempted to finish a very large portion.
  • Weigh yourself daily and average your weight over seven days. Focus on creating a downward trajectory rather than focusing on losing a certain amount of weight per week. You may gain weight for a few weeks, especially if you are a woman (due to water retention related to the menstrual cycle), for reasons that have nothing to do with your healthier habits.
  • Drink lots of water after exercising. This will make you go to the bathroom and eliminate the burned fat.
  • Cut the soda - now and forever. Make a permanent change.
  • Consume healthy oils. If you cook with oil, use a teaspoon of a healthy oil such as olive oil or canola oil. Also, instead of adding oil to flavor foods, add vinegar or other seasonings.
  • If you are breastfeeding, talk to your doctor before starting a weight loss program. Sudden weight loss can reduce your milk production.
  • Weight gain is often caused by anxiety. What are you hungry for? Try to discover the causes of anxiety and naturally your body will balance itself.
  • Spending more calories than you consume is critical. See your doctor, get a physical evaluation and… get moving! If your focus is to lose weight, look for activities with high caloric expenditure such as swimming, jogging, indoor cycle.

Notices

  • Don't go hungry.
  • You don't need to lose weight if you're already in a healthy weight range. Accept your body and focus on health rather than perfection.
  • Avoid losing more than a pound to a pound per week. Weight loss too quickly can cause you to lose muscle mass instead of fat. In addition, people find it more difficult to maintain a very fast weight loss in the long term.

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