Weight loss has become a rather complicated issue there so many different diets out there and it's confusing you don't know what to follow and you get conflicting advice so let's simplify it today and let's talk and I want to share nine science fact tips that helps me lose weight and keep it off no short-term fixes no fat and no meds if you're interested keep watching hello hello hello come back to the whole happy life my name is react before we dive into today's article I wanted to say a few things and also share my personal weight-loss Journey that's the set the context of this article all of the tips in this article are evidence-based they may not work for everybody because we're all a little bit different do you have to experiment and see what works for you and that being said if you tried everything in your power to lose weight and it's just not budging and you're doing all the right thing it's time to see a doctor it could be a hormonal issue and it's a good idea to get a diagnosis do you know what you're dealing with and you can change your approach to my weight loss story I wanted to keep this brief and I'm not going to go into too much detail. I just want to provide a little bit of contacts at my heaviest I was 160 pounds which is 40 pounds heavier than I am today it's actually quite significant on my frame because I don't have a very wide frame 160 lb would not only overweight it actually looks like quite a bit on me I would love to show you pictures from the time I was 160 lb but unfortunately I don't have any I was extremely self-conscious I did not let people take pictures of me and this was well before the time when we had cell phone camera so there weren't really that many pictures taken anyway but I will show you pictures from along the way that I did not lose all my excess weight in one go actually lost it in phases in the first phase I went from 160 lbs to 140 lb and I did this mainly by reducing excess sugar and also increasing the amount of exercise I did and then I stayed around 140 pounds 135 ish for quite some time do the majority of my twenties now 140 pounds 135 was actually a normal weight according to the BMI but the problem is just because your normal weight doesn't mean you're healthy weight while my weight was okay my body fat percentage is really high and that increase my risk of things like hypertension heart disease diabetes and that is why I decided to tackle the excess body fat in my early thirties because to me it's not just about Aesthetics it's also about your long-term Health my mother passed away from diabetes and I did not want to follow in her footsteps and wanted to do whatever I could my power to reduce my risk and one way of doing that was to reduce my body fat and lose that excess weight a lot of people tell you that it's really difficult to lose the weight after you turn 30 that's really not the case I'm turning 36 this year and I lost the majority of this excess body fat in the last 2 years so it definitely is possible you just need to remember consistency and lifestyle changes whatever you do you need to do it consistently and whatever you do you need to make it a long-term change because if it's a short-term change lose wait and then he will regain it because so many people go on diets and then they regain the weight you can't do a diet you have to make it a lifestyle change that is the biggest tip I can provide you guys just make it a lifestyle change the first step is the Cuppa on added sugar and I'm talking about added sugar and not natural sugar found in whole fruits and vegetables I'm talking about sugar like white sugar high fructose corn syrup maple syrup honey fruit juice as well as coconut sugar these are all out of sugar that at my heaviest I was having at least 75 grams of added sugar a day if not more I was having ginger ale cookies candies all of that stuff now I'm having less than 10 grams of added sugar a day and some days it's zero but I do like dark chocolate so I will give myself Pat allowance I will have dark chocolate but I won't have added sugar on a regular basis and not big amount because I know my body does not react well to it why is that a problem studies show that people who consume a lot of added sugar are at a higher risk of obesity and they also have a higher risk of diabetes and heart disease if you're new and you're a beginner what can you do to reduce your added sugar there's a lot that you could do that I would suggest that you watch because they're very detailed but for now I want to give you two basic types one is to reduce the amount of processed food to eat focus on Whole Foods and the reason for this is Whole Foods don't have if the majority of your diet is Whole Foods you're automatically cutting down on added sugar that if you do decide to eat some of the heavily processed foods read the labels because that's the best way you can tell if there's too much added sugar in something or not the second thing I would say is true deuce the amount of sugar that you're having the form of liquids because it's so easy to overdo it's so easy to have multiple glasses of juice it's so easy to have multiple glasses of cola reduce all of that because that is sugar that your body does not need you don't feel full from it and that's where you can keep drinking and that's the problem I had so definitely cut back on the liquid calorie the second tip is to cut down on refined carbohydrates and finely milled carbohydrates the car is going to really bad Rock when it comes to weight loss everyone thinks that they need to completely cut down the cards and eliminate them and while that can certainly work for certain people I don't think it's necessary I have eaten quite a bit of carbs without my weight loss but it's about eating the right carbs and in the right amount and a balanced wig and what type of carbs are not recommended refined carbohydrates be there carbs that can raise your blood sugar very quickly they don't have much fiber and they're essentially extremely process these are cars that are really not that good for your health what are examples of refined carbohydrates does things like crackers Cookies Cakes most store-bought bread fruit juice breakfast cereal snacks that have any sort of refined flour in them basically majority of processed foods if you're going to have carbs it is a good idea to get them from whole food sources how's your Whole Foods at this Whole Foods whole vegetables whole beans and lentils those are not associated with game it really is the refined carbohydrates those are the cards that we need to limit number three eat enough fiber and enough fruits and vegetables and when it comes to weight loss I think one of the most important thing is to eat in a way where your Fuller for longer do not mindlessly snacking throughout the day and one way to do this is to get enough fiber especially soluble fiber if you look at the studies people who have more soluble fiber tend to be a lower weight in a list of foods that have quite a bit of soluble fiber I will put a list in the description but I just wanted to give you a few examples of things like flax seeds chickpeas brussel sprouts quite a bit of fiber and they will keep you full and satisfied for quite some time now in addition to eating a lot of fiber from these kinds of food in general I would recommend increasing your fruit and veggie intake more so the vegetables in the fruit I try to eat at least half a plate of fruits and veggies with majority of my bills every single meal but with majority of my meals and that has helped quite a bit losing the weight and keeping it off number for eat enough protein throughout the day so we talked about eating enough fiber and that was to keep you Fuller for longer while it's the same with protein if you eat enough protein throughout the day you will stay Fuller for longer and that will really help manage the cravings and all that mindless snacking what can you do you can have 1/4 plate of protein with everything will be on this is a general recommendation and I've been doing this and I find is very effective because by having a quarter Plata protein with every meal I'm getting my protein throughout the day I'm stabilizing my blood sugar and I'm not eating all these extra snacks and sugars. Cuz I don't really want to anymore now when it comes to the amount of protein that's enough for you everyone's a little bit different so I would suggest looking in the description I have a link there and it will help you figure out the optimal amount of protein for you by Vista to thoroughly and eat slowly in today's fast-paced world we're all eating very very quickly and the problem with eating quickly is that it's very easy to overeat and get extra calories in a while I don't believe in calorie counting to a tea calories do count they are important you don't want to overeat especially when you're trying to lose weight and there are studies that show that people who eat quickly tend to be a higher weight and is probably because it's very easy to overeat so I suggest eating slowly chewing your food thoroughly and being very mindful about what you're eating and another suggestion I would make is try not to eat family-style where you're putting everything out on the table it's so easy to have second helping and that second helping is not helpful when you're trying to lose weight the plate up your meal in your kitchen bring it to the table and enjoy it but try not to have second helping that you're trying to lose weight number 6 get enough sleep when it comes to losing weight everyone talks about diet everyone talks about exercise but no one talks about sleep but the fact of the matter is it's so important for we if you're struggling with weight loss and you've been doing everything else right have a look at your sleep there's actually a study from 2008 a major review that sound that a short sleep duration increase the likelihood of obesity in adults by 55% that is actually quite a bit so my suggestion is to focus on good sleep make sure that you're getting at least 7 hours a night. I'm not telling you to track your weight every single day or your measurements everyday that can be a bit much but tracking your progress can be a very helpful thing when it comes to achieving our goal according to the American Psychological Association people who track their progress are more likely to achieve their goals so what can you do as well as your measurements because your weight alone is not a very good gauge of your progress weight class every single week if you can do that and you can see progress you're going to be more motivated and let's see you don't see progress at least you'll know that there's something that's not working right and you can make a few changes number 8 reduce your stress now when it comes to stress everyone's a bit different some people lose weight when they're stressed and some people gain it I happen to be someone who gains weight when they're stressed and I can't lose weight when I'm stressed and if you're someone who is struggling with your weight you tried diet and exercise have a look at your stress level sometimes when we produce too much cortisol which is the stress hormone we can actually have a very hard time losing weight especially the weight around the abdominal area that is associated with high stress levels eliminated completely you can figure out a way to manage it I like to do meditation of talked with many many times but also forward to self care.
I'm still at Weight Loss you all know diet and exercise go hand-in-hand exercise is important I did quite a bit of aerobic exercise in the form of brisk walking as well as some strength training but beyond that you're something known as neat and people who do more need to tend to be a little more weight what's neat is non-exercise activity thermogenesis a very sciency term but basically it's all the calories you're burning while not exercising eating or sleeping so these are things like cooking in the kitchen cleaning your car cleaning your house walking to the bus stop all of these activities are not really exercise but they're still activities that burn calories and they add up especially if you're doing the daily and you're doing that consistently so in general I would suggest increasing your meat if you can and that way you'll be able to lose the weight faster than just focusing on exercise alone all of Eustis may seem very simple and basic but that is because they are a lot of weight loss is quite simple unless you have a hormonal problem then you require a slightly different but for the most part I lost the key of my weight with these tips 90% of my weight sets with a simple thing with the foundation it's all about consistency and making these things lifestyle change and that is where most people struggle if you're interested in learning some of the other things that I do to lose weight some of the ad on some of the more Advanced Techniques.
If you're a beginner and you're just starting focus on the foundation the foundation really is Diet exercise sleep and Stress Management if you can tackle these will definitely start see some results anyway.
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