Before we begin, first thing you should know is that losing weight isn’t that simple. You can find a lot of diets which promise fast weight loss, but after you finish those diets you will gain back the lost pounds or even more.
If you want to lose weight for good, you need to change your eating habits and be patient and consistent. Consuming more fruits and veggies, healthy oils and fats, protein, and cutting sugar will surely make changes. Also, you should cut the portions, eat three small meals per day (the last one should be no later than 7PM), and exercise regularly.
This is the magic formula for permanent weight loss. However, sometimes weight gain can be caused by hormonal imbalance. In this case, different approach should be followed. All the food that we eat during the day impacts the hormones.
There is one hormone called cortisol, which is known as the stress hormone, and is one of the biggest weight gain causers. Keep reading to find a simple approach that will promote fat burning and no side effects while you lose the excess weight.
Step 1 – Eliminate the sugar from your diet
If your everyday diet consists of processed food, cookies, starchy vegetables, and alcohol, then you are consuming a lot of sugar. All these foods are full with carbs and sugar which will give you those energy spikes, but the body won’t use them to burn the fat, but instead store the fat.
- Eat more vegetables
You have to include more green vegetables and legumes in your diet. They contain a lot of fiber which is great for weight loss and improving the digestion. You can consume them raw, in a salad, steamed, baked, or boiled.
Making fruit and vegetable juices is a great approach of supplying your body with all the nutrients it needs. If you have high blood sugar, you can juice celery, kale, spinach, and parsley. If your goal is more protein, you can juice asparagus, string beans, or cauliflower. If you like the juices sweeter, you can add some apples, beets, or carrots. Also, if you include 2 tbsp. of flaxseeds, you will have a whole meal in a glass.
- Consume vegetable protein and healthy fats
When you try to lose weight, you should always chose vegetable protein (legumes) instead of animal protein. You can switch to coconut oil instead of butter, and use olive oil instead of sunflower oil. You can add whole grains in your diet, but avoid consumption of other refined carbs. Your body needs protein to build the muscles and keep the tissues healthy. You should also consume some healthy fats because you will prevent cravings.
Step 3 – A tight eating schedule
You should remember that you shouldn’t eat after 7 PM. The earlier your last meal is, the better. Your body will be able to burn fat if you eat three small meals per day. You shouldn’t drink soda or alcohol. You can have lemon water and herbal teas instead.
Also, never skip meals. The best option would be to cook them yourself, chew well while you eat, and stop eating once you feel full.
Step 4 – Light weight training
Exercise takes a big part in the weight loss process. You should be active every day for at least half an hour. Including light weights in your workouts is one of the best ways to lose weight. You will not only burn the fat, but also build muscles.
Always start with some cardio, and then proceed to weight training. Make pauses in between the sets and sweat that fat off!