Staying fit and healthy is the most important aspect of our life. There is a lot of bad weight loss information on the internet. But you will only be benefited when you follow the instruction. Here are 10 simple effective tips for losing your weight and stay fit.
Calories in vs. Calories out
Irrespective of whatever diet you follow whatever diet you take from you dietitian, it always boils down to calories in vs. calories out. If you want to burn off fat keep your calories out more than your calories in. That means all the foods you are eating should be used up in your daily routine as well as a little bit of exercise if possible. Just watch your calories in, keep it about 200 calories lesser than you actually need and you will end up growing fat super fast.
Focus on Protein Number
Instead of focusing on the calories just focus on your protein number. Firstly eat 25-30gms of protein in each meal that should be the centre of your meal, and you can make a diet plan for weight loss around it. In the get about 1gm/kg of body weight inside your system every single day. Protein is an extremely filling food and it keeps you full and it prevents you from eating unhealthy food. And ideally, try getting this protein in your food for weight loss.
Weigh Yourself Daily
If you are trying to follow some kind of diet protocol be it Keto or AIP any kind of weight loss diet then you should maintain this habit of measuring your weight every single day at the same time under the same conditions may be just after you get up or maybe just after your evening work out. Maintain the same conditions every day and look at how your weight is changing because of the food you had on the previous day. Initially, your weight will fluctuate a lot if you just started with your weight loss journey. If your weight stage is the same or increases that usually means that you are not maintaining this diet plan in a proper way. But if your weight is dropping just a little bit that means you are on the track. You should take this aim to lose 0.5 kg in a week at least initially for the first one or two months of your weight loss journey.
Eliminate One Bad Food at a Time
Whenever you are in a weight loss journey you should try to eliminate one bad food at a time. Firstly you can eliminate sugary drinks then can cut off desserts and all restaurants fast foods. Then finally you will find that you are not eating any bad foods. And it will be helpful for your weight loss journey. Also, you have to avoid some basic foods like white bread, white rice, potatoes for losing your weight. And you should eat complex carbohydrates like brown rice, millets and sweet potatoes.
Don’t Let Your Happiness Depend on Your Weighing Scale
If you follow this guideline and if you follow a particular diet plan to burn off fat initially will burn off your fat, very rapidly you will lose your weight. You can daily exercise along with your diet plan for gaining muscle. Always remember that muscle is heavier than fat. Even though your weighing scale might not change but you will look better also. But when a lot of people see that their weighing scales are not changing they get extremely demotivated. Always give more priority to what people are telling you and always give the most priority to how you are looking in the mirror. If you feel that you progress that means you are on track.
Any effective fat loss diet is only truly effective if you having fun do in that particular diet. If your diet is fun to follow then it is not a long term solution. At first, recommend taking 3 cheat meals in a week at a maximum then you can take 1 cheat meal in a week. There are two primary reasons you need to take up a cheat meal. First, it keeps you motivated to follow the diet in the long term. Second, it helps to overcome weight loss plateaus. This weight loss plateau happens only when you are not maintaining your weight loss diet plan in the correct way. Firstly you should take care of your diet plan. If nothing else works that means your weight loss plateau is a result of your hormones. For solving this problem you can take up a cheat meal, which has much more carbohydrates so that you can reboot your body and restart your weight loss diet plan.
Focus on Fibre
Obviously, you got to focus on your protein but also need to focus on your fibre intake. You should give priority on vegetables not just fruits. Vegetables have much more nutrients including vitamins, minerals than fruits. If you can’t take so much protein then you need a high amount of fibre in your meal for your bowel movement. Fibre is the best friend of your weight loss journey.
Caffeine is an addicted substance. It can damage your body. You should avoid caffeine for losing your weight fastly in a healthy way. Caffeine affects your sleep. If you take a lot of caffeine then you cannot sleep very well. If someone daily exercises then they need to sleep at least 7 hours. For losing your weight you should give priority to your sleep, not to caffeine. Many people drink green tea for weight lose and you need to drink 12 to 15 cups green tea in a day, but it contains a huge amount of caffeine. Caffeine does help you to little burn off of fat but it is not healthy for your body so you should avoid that.
Hydrate Your Body
This is a very simple tip but so effective. You can take much protein and other food but mainly you should drink more waters. You should drink just normal waters without any added sugar or anything else. Daily you can drink 4 to 5 litres water, but it is not the same for everyone. Always you should check the colour of your urine. Every time you go to the toilet your urine should be clear. If your urine is clear then you are in a safe zone. So drink much more normal water for hydrate your body.
Try Alternative Diet
If you want to lose your weight fastly then you should take an alternative diet approaches. You can try Ketogenic Diet or you can try intermittent fasting style diet. They will work for you. But you should follow all the above points to lose your weight.