Losing weight is hard to do. Sure, there are some quick ways to get some weight off fast, but there are no easy ways to keep that weight off for good. It is difficult. We are the most educated and informed about nutrition and calories then we have ever been, and perhaps this is the reason that there are so many weight loss programs and diets out there. If you’re not careful and research the options, you’re doomed to try many of them before one of them works, leading to loads of frustration and your weight yo-yoing up and down. You lose 15-20 pounds only to slowly gain it back and add 5-10 more. Have you been there? I know it can be very frustrating. Here are some easy tips for weight loss that can help you to create your own weight loss program.
Tip #1:
Add some good fats to your diet. Good fats promote a healthy brain, control your cholesterol levels, and add flavor. Some examples of good fats are olive oil, coconut oil, eggs, nuts, avocados, and just about any oil of a tree nut or legume. Healthy fat intake decreases fat cravings, making it easier to resist some of those foods that are a weakness for some such as fried foods.
Tip #2:
Limit your bad fats intake. Bad fats come from animal fats and hydrogenated oils. These kinds of fats can lead to high blood pressure, heart problems, and high cholesterol. There are other options, however, than eating foods that contain bad fats. Try leaner cuts of meat, ground turkey instead of ground beef or lean pork loin roast instead of a fatty ham, eat chicken or fish. If you must eat potato chips, try to get the ones that are reduced salt and cooked in natural oils or baked. Some restaurants are even going to new oils for fried food that contain no saturated fats, if possible avoid all foods that are fried.
Tip #3
Get in your Cardiovascular Training through aerobic exercise it is essential to any weight loss program. Aerobic exercise such as walking, running, hiking, or jumping helps you to burn excess calories and shed unwanted body fat by amplifying your heart rate and increasing your oxygen and blood flow which strengthens your heart and lungs.
Tip #4
Lift weights. Another vital key to your weight loss plan should be exercising with resistance, which helps you build lean muscle mass and burn excess calories. The more lean muscle mass you have on your frame the more calories your body burns in a resting state which means you burn more calories easier naturally. Lean muscle mass also takes up less space on your frame than body fat.
Here’s what to eat. Aim for eating only lean meats, fresh fruits, and vegetables, and keeping your whole grains to a minimum. Eat fat fighting foods such as healthy fats, nuts, beans, leafy greens, oat meal, and natural flavorings and spices. It simply makes sense that if you keep eating poorly, you will have poor results, match your food intake to your goals and if what you are consuming is not inline with your goals than avoid it.
If you are consistent with monitor your food intake and exercise, you will be successful in your weight loss goals. Remember time + consistency = Results. Know your limits when it comes to exercise, and you will find success. Be patient and persevere. Don’t overwhelm yourself with loads of changes to your lifestyle and routine, make small changes and add to them week after week and you will see big changes overtime. Best of luck, I know you can do it!
