How To Lose Weight?
Your weight is a simple equation. If you eat more calories than you burn, you gain weight. And if you eat fewer calories and burn more, you lose weight.
If you are obese and overweight, and you have the intention to lose weight, change your lifestyle and become healthier, the health advice for you is to follow a healthy diet with proper exercise, both of which are the basis for successful weight loss.
MAKE A DECISION
If you are sure that you are ready to put up with the time, effort, and fatigue in order to lose weight, you should follow the following steps to help you with your commitment.
STEP 1: INNER MOTIVATION
Find your inner motivation, you are the only person worth being perfect for, so let your first and only goal be to please yourself.
For example, you are invited to spend the New Year holidays in the capital and you want to appear in front of all the invitees in a better way.
Here the first thing that comes to your mind is the temptation of the refrigerator, so as a tip for you, put encouraging notes on the refrigerator door.
Second, choose a partner with whom you will spend your time to provide you with psychological support and share your fears and feelings.
STEP 2: NUTRITION EXPERT
The first step in the right path is to visit a nutritionist in order to prescribe a special diet for you that is commensurate with your weight and the level of the fat-storing hormone (insulin) and avoids unnecessary suffering except that it is a waste of your precious time.
A nutritionist will determine the number of calories that must be lost daily and make it easier for you to lose weight.
Avoid a personal diet, because it leads to a loss of vitamins, minerals, and iron, and also avoid the use of drugs that are advertised daily on social media because all of them have negative effects on the body.
STEP 3: HEALTHY FOOD
You can reduce the total calories you eat daily without feeling hungry and losing the delicious taste by choosing a low-carb diet and diversifying foods rich in proteins, vegetables, fibers, and whole grains. It’s noteworthy that avoid overeating fruit and be moderate.
You can also switch between allotments of fruits, vegetables, and whole grains daily and replace unhealthy fats with olive and nut oils.
In addition, you should avoid sugars, starches, and fats, except for the natural sugar in fruits and lean meats.
Here are some foods for weight loss that include protein, fiber-rich food, healthy fruits and vegetables, and whole grains.
On the other hand, there are some foods that lead to weight gains such as food rich in saturated fats, food rich in sugar, food rich in sodium, alcohol, and high-calorie beverages.
STEP 4: SPORT
The number of calories burned should be more than what you consume daily and changing your daily habits is the key to this. For example, taking a daily walk for a period ranging from 30 minutes to an hour will be an effective step for burning calories.
In addition to regular strenuous exercise with heat burning, all of this leads to an improvement in mood and a strengthening of the heart and blood.
STEP 5: REPETITION AND CONTINUITY
All of the above is not enough if it is for a short and limited period such as a few weeks or even a month, these habits must be transformed into a lifestyle.
You must be aware of the challenges that will face you and the situations that frustrate you, and you must overcome them by making plans for how to deal with them.
Sure, you will have a setback, but instead of giving up, you wake up the next day determined to continue the challenge because what you aspire to is worth it.
Do not give up. Make patience, hope, determination and strong will your permanent motto.
STEP 6: MEASURING PROGRESS
Don’t make your focus on weight and standing on the scale daily mainly because it causes anxiety and discourages progress.
Make your focus on muscles size and body parts, as your body may want to regain some lost muscles, and don’t forget that gaining muscles hides the loss of fat.
Losing fat and gaining muscle is big progress. You can see that by tracking the disappearance of belly fat and measuring your waist circumference.
REWARD
When you make significant progress, reward yourself for your accomplishments.
When you make significant progress, reward yourself for your accomplishments, such as taking a gym outing with friends and avoiding food rewards.
Rewards help maintain motivation moving towards better health.