Anyone can tell you how tough it is to lose weight. It doesn’t matter if you’re a slim, athletic type or have a belly the size of a watermelon. We’re all struggling. That’s why so many of us are turning to fad diets and crash programs instead of long-term solutions.
“Motivation is what gets you started & Habit is what keeps you going.” – Jim Ryun
How do we lose weight without feeling like someone is constantly staring at us? How do we keep from giving up when it seems so impossible? The answer lies in adopting some new habits that have nothing to do with food or exercise and everything to do with your mindset and mental state. A reclusive lifestyle, for example, or a less hectic social schedule.
Have A Morning Ritual
Whether it’s reading a book, meditating, or journaling, find something that you do every morning that helps you clear your mind. This will help you avoid the urge to check social media, read the newspaper, or do other unproductive things you’d normally do when you’re feeling anxious or stressed. You don’t have to do this ritual every morning, but it can be an excellent tool for helping you stay focused and avoid getting drawn into unhelpful habits.
“Nothing Will Work, Unless You Do.”
Exercise Every Day ( Twice a Day)
If you’re struggling with weight loss, you need to get moving. Regular exercise is a proven way to burn calories and lose weight. It can also reduce stress, improve your mood, and make you feel more confident in your own skin. If you’re not sure what kind of exercise to do, start with something small and simple.
“Your Body Is The Reflection Of Your Daily Habbits.”
Eat 5-6 Small, Balanced Meals A Day
As you begin to lose weight, you’ll have to make some adjustments to your diet. If you’re eating four large meals a day, you’re likely going to wind up with an unhealthy diet filled with empty calories and way too much sugar. You’re also more likely to overeat and crash, which makes you more likely to give up before you’ve even made any progress.
“Eat For The Body You Want, Not For The Body You Have.”
Instead, pick up to five or six small meals throughout the day with the goal of eating slowly and mindfully. This will also help you avoid blood sugar spikes and crashes. These spikes and crashes will help you increase your hunger and cravings and make dieting more difficult. Avoid them by eating smaller, more consistent meals throughout the day.
Be Mindful At meals and throughout the day
Eating mindfully sounds like a great idea, but it’s not always easy to do. Instead of trying to force yourself to eat in a particular way, try eating while you’re doing something else. If you’re eating at your desk, try eating while you’re working on some other task. This will help you avoid eating as if you’re watching calories fly by you. It will also help you avoid eating when you’re not really hungry.
Sleep 8 Hours Every Night
This is one of the most important aspects of losing weight. In order to burn calories, you’ve got to be in a state of metabolic rest. When you take a break from your busy lifestyle and slip into bed with a full tank of energy, your body goes into a state of fat-burning rest.
“Sufficient Sleep, Exercise & Healthy Food Are Necessities, Not Luxuries.”
If you ignore the need for sleep and keep pushing through the day, you’re likely to wind up depleted and prone to making poor food choices. On the other hand, if you get a good night’s sleep, you’ll wake up feeling energized and ready to take on the day. This will also help you avoid skipping meals & lose weight much faster. Try to eat every three to four hours, but never eat more than you’ve got the energy for. If you haven’t eaten for eight hours, stop.
Cut down on sugar & refined carbs
Sugars are empty calories that cause you to gain weight. They also spike your insulin levels, which can lead to a host of health issues. The best way to avoid them is to cut down on refined carbs and sugar. This, of course, doesn’t mean you should go all caveman on carbs and start munching on twigs and leaves. Instead, you should go for alternatives such as brown rice, quinoa, oats, etc. Cutting down on refined carbs is a key part of the weight loss journey. It helps you shift your body away from storing calories as fat. It also improves your blood sugar levels, which helps you avoid the cravings for sugar. A low-carb diet is an effective way to lose weight and keep it off.
Avoid consuming alcohol
This is one of the most common weight loss habits that people want to break. Alcohol can wreak havoc on your body. It’s very high in calories, which puts you at risk of gaining weight. Moreover, alcohol dehydrates you, which is the last thing you want to do if you’re trying to lose weight. Remember, the main reason most people fail to lose weight is that they try to do it while simultaneously consuming alcohol. You end up adding calories, dehydrating yourself, and feeling unsatisfied with your efforts. If you want to lose weight, it’s best to cut back on it by limiting your alcohol intake.
Do Regular Cardiovascular
Cardiovascular training is great, but it’s also important to remember that it’s only one piece of the puzzle. If you want to lose weight and keep it off, you need to adopt a healthier and more balanced lifestyle that incorporates a healthy diet and plenty of exercise. Cardiovascular training is fine, but it’s only one aspect of a complete program that includes diet and exercise.
However, it doesn’t directly affect the body’s metabolism. On the other hand, diet does. Not only can it help you burn more calories and lose weight, but it can do so while improving your blood pressure and cholesterol levels.
How many calories do I need?
This is perhaps one of the most important questions you have to ask yourself when it comes to losing weight. Let’s face it: Not every diet works for everyone. Some diets will help you lose weight, but will also make you frail and unhealthy in the long run. Others might help you keep a few pounds off, but won’t help you look or feel better. You need to find out what diet works best for you. How do you do that? By figuring out how many calories you need. The best way to do this is by using an app or a website that gives you an estimate of how many calories you should eat each day based on your age, weight, and activity level
Recommended calorie consumption for males:
Between the ages of 19-20
- Sedentary: 2,600 Kcal
- Moderately active: 2,800 Kcal
- Active: 3,000 Kcal
Between the ages of 21-30
- Sedentary: 2,400 Kcal
- Moderately active: 2,600-2,800 Kcal
- Active: 3,000 Kcal
Between the ages of 30-50
- Sedentary: 2,200-2,400 Kcal
- Moderately active: 2,400-2,600 Kcal
- Active: 2,800-3,000 Kcal
Recommended calorie consumption for females:
Between the ages of 19-30
- Sedentary: 1,800 to 2,000 Kcal
- Moderately active: 2,000 to 2,200 Kcal
- Active: 2,400 Kcal
Between the ages of 30-50
- Sedentary: 1,800 Kcal
- moderately active: 2,000 Kcal
- Active: 2,200 Kcal
We’ve all heard the phrase “a calorie is a calorie” and it’s absolutely true. The only difference between them is your body and how it reacts to it. So, if you’re still eating the same amount of food, you’re going to gain weight no matter how many calories they contain. Instead, find ways to make what you’re eating tastier and more satisfying. Make your meals the focus of your day, not the sole reason for why you exist. Exercise, even if it’s just walking around the block, is an important part of a healthy lifestyle, but it can’t take the place of a balanced diet. By following these tips, you’ll be on your way to losing weight and keeping it off for good.