Weight loss goals are easily set but not always that easily achievable. With the passage of time, the motivation fades away and eventually you give up on your weight loss diet regimes. If you want to be one of those before and after weight loss pictures then keep reading on to learn the latent secrets of pros that have actually lost the weight and kept it off for years.
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Avoid getting into the trap of making bad food choices
One thing that kills your diet plan and hard lost calories is bad food choices. As commonly said, “We are what we eat!” I believe in it from the core of my heart. I have seen how my laid-back attitude and silly food choices has trapped me into bulk of weight that I desperately wanted to shed. The moment I realized how my food choices affected me, I started searching internet for better food choices. Now my diet is mostly fruits and vegetables. For proteins, I take eggs and pulses. I tend to search recipes to make variety of food and try new recipes to avoid getting bored of the everyday meal.
These are my three secrets of losing weight. The best tip that ever one could give you is that keep persistence when following a diet. The more persistent you are, the sooner the results can be seen.
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Switch to healthier food options
You can switch to healthier food options to trigger the body fat loss.
- You can eat 4 servings of fresh seasonal vegetables along with three servings of fruit items daily.
- Replacing refined grains with whole grains is a much healthier option if you are looking to lose weight quickly.
- Healthy fats can be consumed in a modest manner. You can us olive oil, avocados and nuts but in a modest amount.
- Cutting back on sugar can be your best bet to lose weight fast.
- Avoid dairy products or switch to low-dairy products
- Also avoid lean meat and poultry items as they can mess up with your diet routine.
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Restrict your calories to shed weight
By restricting your calories, you can lose weight without exercises and physical activities. However, exercise can give you an additional edge when you can’t cut down the excessive fat with your regular weight-loss diet. When you exercise, it helps to burn off your excessive calories that intensify the weight-loss process. When a person, consume less calories, the body automatically requires less energy to burn off the fats. In this way, your body does not gain more weight.
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Track your weight every week
Don’t do the mistake of standing on the weight machine every day. When you weigh yourself everyday you’ll not be able to focus on your weight loss diet plan. It happens with me all the time, whenever I started a diet and couldn’t see the results in a week I would just drop it half way in between. So, when I read the 2 week diet plan, I realized that your weight will drop only when you are on extreme diet or crash diet programs. You can see the results of losing weight in 3 or 4 weeks only if you are persistent otherwise, you can never lose 20 pounds in 2 weeks without motivation and persistence. I have tried the 3 week diet but couldn’t stand it just because of this one reason that I lost the focus in between. But now I am aiming to start the diet again as I could see people getting results and have put off their extra weight by following the diet plan to its core.
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Pop up Vitamin D to stimulate weight-loss
Don’t forget to take vitamin D while you are fighting to lose weight. A research study at Minnesota university has revealed that people who were looking to lose weight and started weight-loss program with intake of vitamin d were more likely to reduce excessive weight as compared to those who didn’t take it.
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Exercise helps to maintain the lost weight
Exercise or physical activities enhance your cardiovascular system and also reduce your blood pressure. Once you have lost your weight, exercising for three days a week can help you to maintain your weight loss goals.
- Cycling
- Swimming
- Skipping
- Yoga
- Aerobics
- Running
Steady aerobic exercise like brisk walking for around 30 minutes for three to four days a week can help you to burn extra fats.
Some people may require more physical activity than this to lose weight and maintain that weight loss.
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Always chew your food properly
For those who are looking to control their diet as they are gaining weight quickly, this can be one of the best strategy. Chewing your food helps to stimulate the gut so that it develops appetite-suppressing peptide hormones as explained by Dr. Cypess. Eating slowly will also help you to consume less amount of food. Increase your chewing to up to 40 chews per mouthful of food.
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Increase your physical activities
If you are one of those who just sit most of the day and lack physical exertion, then you are prone to obesity and flabby stomach. Avoid long duration sittings as it can make you obese in the long run. Move your muscles by standing, walking or strolling after every half an hour. This makes your muscles active hence it stimulates your body to consume energy.
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Keep your weight loss plan documented
By keeping a weight loss diary, you can document your everyday eating options so that at the end of the week you can track the amount of extra calories that you have gained. The documentation also helps you to not lose your track. You know the best thing about the weight loss diary is that you keep yourself contained and don’t lose focus from your diet plan. (But you can have a cheat day whenever craving for some extra junk)
These everyday tweaks can help you a lot in your weight loss journey. It also motivates you to take action and keep an eye on your weight machine before it becomes too late.