Your weight is so important because it cuts across the physical, social, and romantic parts of your life every single day.
Sooner or later, you will have to decide to move towards becoming healthier and fitter by shedding any excess weight you might be carrying around.
When you do, the points outlined below will guide you with practical tips to help you reach and exceed your goal quickly. There are a lot of ways you can do this but, here are my six tips to help you lose fat without fad diets:
1. Take the Stairs
One great way to gradually lose weight is to take the stairs whenever you get a chance instead of using the lift. It is so simple and easy to do that you might dismiss it but, it is very effective.
Becoming lean is usually not a result of doing the big things such as running a marathon, but it is due to small daily consistent actions executed like clockwork.
So if you work on any top floor, take the stairs and avoid crowding in the lifts. You will reach your destination quickly because you avoid the delays of stopping on every floor, and this will push your heart and lungs to work hard and thus boost your cardiovascular fitness.
2. Eat lots of fresh veggies
Most people don’t eat enough veggies and so adding a salad to their nutrition can go a long way in ensuring they are getting all the vitamins and minerals they need from vegetables.
However, be careful with the salad dressing because it can turn your healthy, nutritious salad into a calorie-dense treat that will hinder your weight loss.
When you add a couple of tablespoons of salad dressing, you transform your salad from low fat to high-fat. Dress your salad with some flavoured vinegar and some olive oil, or use a low-fat dressing.
3. Set Realistic Goals
Are your goals practical and realistic?
Having realistic and time-bound goals is the first step to losing weight sustainably. If your goal is unattainable such as losing five kilos in one week, you will feel discouraged for your lack of progress and would most likely give up.
So, set a goal that stretches you but is also attainable. When you make little progress every week, you’ll have the motivation to continue pushing towards your ultimate goal. You will be moving forward with the right mindset knowing that permanent change is slow and progressive.
4. Chew your food properly.
Most people don’t eat their food; it’s like they inhale it.
It takes your brain an average of 20 minutes from your first bite for your brain to register that your stomach is full. So, it takes you only five minutes to eat by the time the stomach senses that you are satiated, you already will have overeaten.
Practice mindfulness by focusing on every bite and slow down your speed by setting down your fork between bites. You can also slow down is by holding a conversation if you’re eating with another person.
Doing this will help you more readily recognize when you are full. You will, therefore, be less likely to overeat while you wait for your stomach to catch up with the food you’ve already eaten.
5. Try new recipes.
Trying out new recipes is a perfect way to keep your nutrition exciting. It also enhances adherence to a weight loss programme.
Eliminate certain ingredients that full of calories and that would hinder your progress. For instance, you can replace all sorts of creams with silken tofu. Begin with the recipes you already know, and then learn new ones and adapt them to your needs.
6. Run Your Race
Weight loss is an individual race and not a team sport. There are no two people with similar journeys. We are all unique, and our bodies react to different diets and fitness programs, so it is never a good idea to compete with others.
Each person is different, and by comparing yourself to others, you can lose your focus and motivation. It is also important to note that each person loses weight differently, meaning whatever works for me might fall flat for you.
For successful weight loss, eat a diet rich in natural foods as much as possible and cut out processed foods. You will, as a result, eat fewer calories but get better quality food. You will remain healthy while losing weight instead of eliminating whole food groups that might result in vitamin and mineral deficiencies.
Decide on the number of meals you want to eat per day, either two or three and choose the time you’d be eating and then form a habit around that. Work on sticking to regular eating times.
Doing this will help you stay away from snacks reduce the total quantity of food that you eat. If you want to eat three meals per day, eat in the morning, around noon and between six and eight in the evening for better results.
If you crave any food, allow yourself some treats at least once or twice a week. Being overly strict is one of the biggest causes of weight loss failure. When you eliminate all the foods that you love, it can often cause you to binge if your resolve weakens.
Instead of cutting out your favourite junk foods, allow yourself a small amount as a treat once in a while. Going for a single cookie instead of the whole package is enough to satisfy your sweet tooth without messing up your diet.
Remember, no plan can work for two people, no matter how similar they are. But the tips in this article are great for most people of any size and lifestyle.
You can find a way to adjust the routines and fit yourself into a schedule that will help you look and feel better than ever before. It is never too late to start working towards becoming a leaner and slimmer version of yourself.
If you’re looking to get in shape and don’t know what to do or where to start, leave your comment below or send us an email and we’ll get you started on smashing your weight loss goals.