Losing weight sustainably is important to maintain the body’s nutrition. Thinking about weight loss can make any person feel like a difficult task but when approached correctly the procedure can be made easy. Best way to lose weight is to focus on the health aspect and filter the consumption as opposed to the notion of starving oneself. Here are some science-backed tips of how to lose weight sustainably without taking a toll on your body’s nutrition requirements.
How does weight loss system work?
Weight loss procedure requires a mix of correct intake of calories and burning of calories. Body requires certain amount of calorie intake for it to produce necessary nutrition for basic functioning and carrying out day-to-day activities.
One fast way to lose weight is to consistently consume lower calories than the calorie count that you burn each day. Conversely, if your calorie intake is higher than the number of calories you burn each day it will result in weight gain. Any consumption of food or beverages that has a calorie count adds up to the overall intake of your body and results into weight loss or weight gain.
Weight loss tips that go a long way!
Weight loss is often considered as an option when challenged with a health issue and suggested by a doctor. Many diseases can be brought under control with weight loss and following the correct weight loss tips help in achieving fast weight loss results. However the right way to lose weight is to do it sustainably. For most effective sustainable weight management, a steady loss of 1 to 2 pounds per week is recommended. Sticking to a weight loss plan that is effective and does not strain your body in the long run is important as many incorrect eating plans can make you feel hungry, exhausted and unsatisfied.
- Low carbohydrates eating plan
An easy way to approach weight loss is to cut down sugar and carbohydrates. This approach can be made by either selecting a low carbohydrates eating plan or by replacing the intake of refined carbohydrates with whole grains. Complex carbohydrates provide high fiber for good nutritional value and take time to digest.
Low carbohydrates consumption will lead to burning and utilization of stored fat for energy and functioning. Therefore, the reduction in intake of refined carbohydrates will help in reducing appetite in the long run. It also helps in lowering insulin levels and eventually in losing weight.
- Include variety of foods
It is important to consume a balanced diet comprising of different nutrition sources for the body during weight loss to obtain the required amount of nourishment. A source of protein, a source of fat, vegetables and a portion of whole grains must be included in your plate for a balanced food intake.
Protein – Preserving health and maintaining a good muscle mass while approaching weight loss becomes easier with an intake of a recommended amount of protein. Protein intake calculation depends on many factors like body weight, age, gender, lifestyle and more. Generally an average male requires about 56 to 91 grams per day and female requires about 46 to 75 grams of protein per day. Adequate amount of protein consumption also helps you feel satisfied and helps to reduce cravings and munching. Some healthy sources of protein include meat, fish and other seafood, eggs and plant-based proteins like legumes, beans, tofu and more.
Vegetables – Vegetables can be consumed in very large amounts without much impact on calorie intake during weight loss. They are filling and have high nutritional value and benefits in terms of nourishment of the body. High intake of nutrient-rich and healthy vegetables along with mindful servings of complex carbohydrates like potato, corn and sweet potatoes containing fiber can prove beneficial when added to the diet. Including vegetables like tomatoes, kale, broccoli, spinach, cabbage, cauliflower, cucumber and peppers can help in maintaining nutrition value in the diet and curbing the intake of more amounts of calories.
Healthy fats – It is important to understand that body still requires healthy fats even when pursuing a low calorie eating plan. Healthy fats in olive oil, avocado oil, nuts, seeds and olives not only encourage healthy additions as best way to lose weight but also enhance the taste aspect. High saturated fat content in other fat sources like butter and coconut oil should be consumed moderately.
- Burn calories
Easy ways to lose weight can also include exercising. It is not necessary to exercise to lose weight but it helps in accelerating the process. To maintain good metabolism and prevent it from slowing down as a side effect of weight loss, lifting weights can be included in your routine.
Strength training exercises three to four times a week will help in additional benefits and prove as a quick way to losing weight. It is important to keep your doctor in the loop about your weight loss plans that include exercises and weight training. For beginners it is important to carry out exercises under the guidance of a trainer t avoid accidents and understand the correct form and posture.
Apart from weight lifting, burning calories by walking, running, jogging, cycling, swimming works amazingly for weight loss and health in general. A mix of cardio and resistance training on odd and even days can provide a full package of strength and resilience to the body during weight loss.
Understanding calorie count and portion control
Calorie intake has direct effect on your weight loss journey depending on your metabolism and physical activities carried out by you. A quick way to lose weight is by maintaining a calorie deficit and keeping the calorie consumption in fewer compared to the calories burned. When opting for a low carbohydrates eating plan it is not necessary to count the rest of the calories and you can focus on the carbohydrates part of the diet plan for best results.
However if the low carbohydrates eating plan does not show any favorable results, it is suggested to keep track of overall calorie intake with the help of a calorie calculator website or application to lose weight fast. It is very important to reduce calorie intake sustainably or according to doctor’s recommendation. Consuming very few calories can deprive the body of the necessary nutrients which may prove dangerous in the long run.
How to control portion size for effective weight loss
People tend to overindulge in their meals by serving large portion sizes and end up surpassing their calorie count by overeating. Controlling portion size by following a few simple tips can go a long way into weight loss and weight maintenance. It also helps in preventing weight gain and staying away from the epidemic of obesity. Here are some tips to follow for weight loss through portion control.
- Usage of smaller sized plates for meals
- Dividing the plate as a size guide to different types of food
- Usage of hands as a serving guide for rough measurements
- Requesting for a half-portioned dish or children’s dish when eating outside
- Sharing a meal with someone to avoid overindulging or overeating
- Drinking a glass of water before starting all meals
- Taking smaller bites and chewing multiple times for better digestion and less consumption
- Avoid eating dishes straight from the container to prevent overeating
- Understand the importance of suitable serving size of different nutrients
- Maintain a food diary or track your portions on an application/website
Fast weight loss tips
- Protein-rich breakfast – A quick way to lose weight is by preventing any cravings and munching by starting the day with a high protein breakfast that helps in keeping you full for a long time.
- Cutting out sugar drinks – Calories from sugar drinks hinder with the progress of weight loss and do not provide any nutrients to the body. Avoid it to lose weight fast.
- Pay attention to water intake – Higher water intake can help in flushing out impurities from the body, leading to better digestion and in making room for cleaner, healthier food intake.
- Choose healthy food – Better choice of food for consumption will have a good impact on your weight loss plan as some foods are more favorable for weight loss compared to others.
- More fibrous food – Increasing the consumption of more fibrous food like fruits and vegetables, nuts and seeds, whole grains and other high-fiber foods can help in promoting weight loss according to recent study.
- Consume more whole foods – Eating more whole foods help lose weight faster as the body obtains more nutrition and tends to avoid overeating and cravings of processed foods.
- Get quality sleep and reduce stress – Poor sleep routine is a major reason for unwanted weight gain. Stress eating in the form of overeating or starving oneself can also lead to health issues and eventual weight gain.
Correct eating plans and meal ideas for quick weight loss
Structuring a systematic meal plan along with meal ideas consisting of pre-determined portions of variety of foods can help in maintaining a good routine for weight loss. A low carbohydrates eating plan must limit the intake of carbohydrates to 20-50 calories per day along with good portions of protein, vegetables and healthy fats according to individual needs and food preferences.
Addition of complex carbohydrates could consist of –
- Oatmeal
- Whole wheat flour
- Quinoa
- Brown rice
- Barley
- Rye
With the help of a good eating plan consisting of all the necessary nutrients required by the body for timely nourishment and an exercise routine you can successfully promote weight loss. Quick ways of weight loss can provide quick results but may not be effective in the long run. A balanced diet and strength training not only enhance overall body health but also go a long way in weight loss and weight maintenance.
