Want to achieve your weight loss goal?
There are many ways to lose weight fast. But a successful weight loss depends on how you simplify your journey.
You don’t need to practice complex kinds of stuff to lose weight. Simple things will bring better change when followed in a right way.
There are many complex things you deal in your daily life, adding more for losing weight will make life hectic.
In the upcoming article, you will explore the base of successful weight loss program. Relearn the important things to lose weight and remove the difficulty in your way.
Nutrition For Weight Loss
Trying to lose weight then it’s important to start with the right base. Weight loss and health both depends on nutrition.
Proper nutrition will not only help you to lose weight, but it will help to maintain after losing.
Without right nutrition, there will be a continuous struggle for losing weight, as you gain it again.
Nutrition is the key solution for weight loss and weight management.
There are many misconceptions about nutrients but the fact differs.
Every nutrient from unprocessed foods and balanced intake always contributes staying lean and healthy. But the real problem behind the scene is the excess intake of certain nutrients.
Each nutrient has a particular role, and their requirements depend on various factors. Let’s explore the role of each nutrient that will help you in weight loss, weight management and boost health.
1. Protein The Building Block Of Life
Protein is large complex molecules required for the synthesis of cells and tissues.
Protein-rich food should be preferred but not all food rich in protein is healthy. You shouldn’t eat any protein-rich food without any second thought.
Many devour on red meat due to its high protein content. But its even rich in saturated fat making it a least healthy option for protein.
Fish are a great source of protein along with a great source of healthy fat Omega 3. There are many other good sources of protein, you just need to find the better combinations to balance your protein intake.
2. Carbohydrate The Source Of Energy
Carbohydrate is the most underestimated nutrient, which is creating a negative awareness.
Carbohydrate is the primary source of energy responsible for supplying energy and keeping up the metabolism. A healthy metabolic activity means a healthy weight management, and it even improves health. If carbohydrate is such an essential nutrient, then what are rumors about.
If you are considering carbohydrate, you need to choose healthy carbohydrate. Carbohydrate is vastly available in the form of healthy and even in the unhealthiest form. The carbohydrate from unprocessed foods are healthy, but the processed carbohydrate are unhealthy. The difference is the food source and manipulation of carbohydrate.
Carbohydrate is not unhealthy but processing and removing healthy nutrients makes it unhealthy.
Fiber (fibrous carbohydrate) is the best for weight loss and weight management. It is required to slow down the digestion which keeps you full for long, managing hunger and craving. But the processed foods lack the goodness of fiber and other nutrients.
Complex carbohydrate and fibrous carb combination make a perfect blend to balance your calorie. By eating both carbs you won’t exceed your daily recommended calorie intake due to slow digestion which supplies energy for few hours after any meal.
Don’t consider carbohydrate as bad for your weight loss goal, instead make a healthy choice.
3. Fat For Good Health
Fat also has a bad reputation but it’s not the fat but the choice creates the problem.
There are three types of fat:
- Dietary Fat – Good Fat
- Non-dietary fat – Acceptable in a limited amount
- Man-made fat – Not recommended as there no healthy limit
If you are eating healthy food, then you will get dietary fat responsible for regulating many functions of the body. It also adds taste to food and even slows the digestion process similar to fiber and protein, maintaining the satiety which proves great for weight loss.
You get a small amount of saturated fat, which won’t harm until you eat in excess the food containing saturated fat, like red meat, egg yolk, pork, cheese, etc.
While the last one known as man-made fat (Trans fat) is the worst fat that can’t be included in a healthy diet. Trans fat is hydrogenated to increase the stability and shelf-life of foods which are packed for long. A body doesn’t know how to use these type of fat, so it is stored directly causing major health problem due to dependence on such foods.
Dietary fat provides energy, absorbs nutrients, maintain body temperature, blood clotting, control inflammation, brain development, etc.
4. Vitamin And Minerals – The Catalyst For Every Reaction
Vitamin and Minerals are required in very small amount but have equal importance like other nutrients.
They are usually the catalyst for every reaction. It has multiple roles from bone health, immunity, protection from degenerative diseases, metabolic activity, mental health and much more.
For weight loss and health, it is important to keep the body functioning properly, and rest will be automated.
They provide nourishment to cells along with protection.
Inflammation and free radicals are the root cause of many chronic diseases and responsible for many health problems. Antioxidants provide protection from inflammation and free radicals thus protecting from chronic diseases like Alzheimer, dementia, osteoporosis, arthritis, heart diseases, cancer, etc.
These all nutrients are the base of healthy nutrition. When you balance your daily nutrient intake, you first lose weight later maintain it with an ease. Your health starts to improve and delay any possible health problem.
Importance of Food And Nutrition
Foods are the source of nutrients and body depends on food to meet its nutrition demand. They play the key role in weight loss, weight management and improves health. Let’s explore the importance of food.
1. Food Are There To Nourish and Protect You
Food provides nutrients and they nourish and protect you.
A nutritionally balanced meal can keep you full for long without compromising energy level. When there is a continuous supply of energy you won’t crave for calorie-dense fast foods.
You start to make smarter food choice which proves beneficial for a long-term goal.
Balance nutrient intake to lose weight and even to maintain it.
Chronic diseases rate is rising due to unhealthy and nutrient deficient meal. If you start to eat a balanced meal, it will start to provide protection from chronic diseases.
A healthy meal nourishes the body to boost its immunity and healing efficiency, but lack of nutrients slows it down. It has been protecting us from heart diseases, degenerative diseases, many types of cancer, etc.
2. Food is there to Protect You
Chronic diseases have taken pace and its spreading at a faster rate. The rise of chronic disease is due to unhealthy diet and lack of protecting nutrient in the meal. If you start to eat a well-balanced diet, it starts to provide protection such diseases. When you start eating nutrient-rich foods body starts to heal itself. Heart diseases are the most common health problem. But eating a balanced diet rich in protein, complex carbs, fiber, fat, vitamin, and minerals will make a better change in your health in short period.
You need to get rid of food craving or addiction. A healthy combination of food don’t just improve meals nutrition value, it also improves taste. Free radicals and inflammation are responsible for many of health condition, but eating antioxidants rich food neutralize them and prevent further damage.
3. Make You Happy and Extract Most From Life
The day you start eating a balanced diet, you will start to feel the energy level throughout the day. You will get rid of things which were disturbing your energy flow. Now you start to feel a continuous release of energy.
Sudden energy crash is the reason behind increased stress and moodiness. With balanced diet body and brain receives enough energy, thus improves your mood. With a continuous supply of energy to brain you will be able to use your cognitive function at its best.
While the physical energy to live an active life also improves. You don’t feel crash of energy quickly allowing to get more stuff done. You can now enjoy any sports activity, go to trekking, or do any other physically demanding things. You don’t have energy or strength barrier which was stopping you to do things you like.
4. Foods Don’t Create Problem Its Our Choice
Maintaining health and weight is about balancing nutrients. You have to make right food choice and combinations to fuel the progress. Eating just carb-rich food imbalance your nutrients intake thus leading to weight gain. While if you lack enough protein and fat you get low satiety level.
Fat is the best example of a nutrient that provides a taste that makes food enjoyable. You still get the taste of its additional benefits.
Consider processed foods and man-made nutrients responsible for weight gain and health problem. Processed foods are loaded with unhealthy carbs and fat but lack vital slow digesting nutrients like protein and fiber. Due to lack these vital nutrients, processed foods are easily digested, absorbed and stored as fat. Also due to lack of protein and fiber, you keep on eating than required as it lacks nutrient that checks your satiety level.
Food will never be a problem until you keep eating healthy and nutrients rich meal. Start eating healthy and you won’t blame it.
Law of Eating For Weight Loss
Eating plan, eating habit or a diet; you can name it whatever you want. But for a weight loss, it’s important to understand the fundamental law of eating.
1. Eat Frequently Every Short Interval
The body works continuously to keep the metabolic activity which is responsible for continuous development without any break. But for constant and smooth process body need enough nourishment from food. How the body works, is the most complicated thing to understand but it makes simple for us, just listen to signal and feed it at the right time.
When you eat food, the body produces the hormone to signal that you are full and provided it with enough food. These food take 2-3 hours to digest depending on your activity level.
As the reserve of food starts to deplete body produces hormones to signal to eat food again. The signal you get is hunger, as it is a way your body talk to you, so you shouldn’t ignore its call. When you listen to your body then you won’t have to face weight gain issue in your lifetime, just the condition is to eat healthy food.
Eat frequently every 2-3 hour, and you won’t ever have to stress about weight loss.
2. Eating Frequently, Doesn’t Mean You Will Eat More
Eating more will results weight gain! It is the most used statement for cutting the calorie intake for weight loss. But for a weight loss, it is important to listen to your body’s call, or it will go crazy, and even it will make you.
The important role of eating frequently, listen to body’s need instead of forcing our routine or unwanted things which are damaging the metabolic activity.
For a faster weight loss it’s recommended to eat healthy, but if you don’t feed those right food when you get the first signal from the body, it will soon go into starvation later promoting craving and slowdown in metabolic activity. When you eat healthy on right time, then you will be guided to eat only the required, cutting the risk of overeating. If you eat frequently, there is no chance you will eat than required, depending on the healthy and the combination of food. As mentioned earlier, protein and fiber slow down the digestion providing a continuous supply of energy. When there is a slow but continuous release of energy, you won’t crave to eat more.
3. Cutting Any Meal Doesn’t Mean You Will Cut Your Calorie Intake
Cutting your meal is the most current strategy worldwide to reduce the calorie intake. But not all calorie or nutrient are equal, makes it necessary to remove the misconception responsible for making many weight loss program hard and even failure.
As mentioned, you need to balance your body’s call to have a better and faster result, it is the most important task. When you skip any of meal just to cut calorie, the chance of excess calorie consumption during other parts of the day increases.
Breakfast is usually skipped to prevent calorie intake, but as you go throughout the day body lack energy to keep on the process.
Body signal hunger to remind you to eat something, but when you ignore for long, it leads to craving. Craving push to a maximum level which will make you unstable mentally and you will find yourself looking for food that provides a quick burst of energy. When you are craving for calories, you are not in right position to make right food choice and also quantity.
Never skip a meal, just make the right food choice. Eating doesn’t mean you will only gain weight, but to lose weight you need to eat.
The basic principle of healthy eating is to eat right on time and never starve yourself. If you follow this basic step, then weight loss process won’t look stressful and complicated.
Let’s explore a daily routine you can adopt. This routine will guide you to design an eating plan for yourself as per your regular schedule. Make a plan according to your routine so it can fit in it, but the basic will be same.
Whole Day Of Eating For Weight Loss
1. Early Morning
Routine: A glass of lukewarm water with lemon
To keep your day good, you need to start with a healthy routine.
If you want to kickstart your body function, metabolism and better detoxification then you need to start with drinking water.
Water will hydrate body so that it can kickstart the process and lemon will be a great addition to it. This routine won’t look much useful in weight loss, but it can cut many of health problem by improving detoxification process. Don’t miss it from your routine, drink a glass of lukewarm water with lemon.
But if you lack time, then just drink a glass of water, it will do good instead of skipping it. You can also eat fruit after drinking water, and it’s a great way to replenish energy.
If you workout in the morning, then you can start with a banana or any fruit as a pre-workout for getting energy for the workout.
Breakfast is the most important part of your diet, and you should never miss it. Missing your breakfast is one the worst habit which can ruin your complete weight loss effort.
Missing breakfast creates an imbalance in your energy level which causes an imbalance in hormone which controls your hunger and satiety level. Lack of energy create a sense of starvation, so body push hunger hormones to make you eat, but neglecting it can lead to craving. So you may cut your calorie intake by skipping breakfast, but you run in risk of eating more in next meal or even unhealthy.
You may be in a hurry, but there is no choice for you to miss it. You can eat breakfast that is easy to prepare like oatmeal or egg with brown bread. There are many healthy and quick recipes to enjoy at your breakfast.
Start eating a balanced breakfast that provides you protein, fiber, carbs, and fat. By eating a balanced diet, you will get enough calorie for the required function, preventing weight gain which will help in weight loss.
3. Mid-morning Snacks
A banana or handful of grapes or a handful of nuts …
After breakfast, you would like to munch on something. You should make a healthy choice by adding fruits, or nuts as a part of healthy snacking. You will get a quick boost of energy, cutting the dependency of processed foods.
The heaviest diet of the day that will be responsible for raising the energy level until the evening. You should add a healthy dose of cereals, veggies, grain and other foods in your lunch. You can eat a good amount of food if you are active in the afternoon so that you can get required energy. You shouldn’t overeat, just eat the right and balanced lunch.
5. Evening Snack
Sandwich (Brown bread with added veggies)
With a healthy lunch, you will stay energetic until evening, but you get slight hunger signal in the evening. If you don’t feel like eating, there is no compulsion to eat. You should listen to your body and eat healthy. If you are going for a sandwich, then go with added veggies but cut the cheese from it. It will crave your hunger and prevent from eating unwanted calories.
The last meal of the of the day is your dinner. Like breakfast or other meal, you need to eat a balanced meal. Dinner with salad is the best combination to end the day. Don’t skip starchy carb from your dinner; you need it along with protein, fiber, and fat.
The list of the plan is to give the right idea for planning your eating routine. Don’t be in a hurry, first look at your daily routine and make the plan that you can follow. You can eat varieties of food, so search list of good combination of foods to enjoy for breakfast, lunch or dinner. A healthy and better combination will nourish your body with nutrients and provide rich taste to your taste buds cutting the need for processed foods.
Now you are done with planning your eating routine; next step is to plan and get the maximum benefit from fitness and other routines.
Weight Loss is the result of effort the way you combine nutrition and fitness routine. Nutrition is the most important area that you need to focus first, but fitness can’t be ignored. Let explore why fitness routine is equally important and how you can add it to your daily routine with an ease.
Why Include Fitness Routine For Weight Loss?
As said earlier, fitness is equally important for maintaining a healthy lifestyle. But there are many questions about its importance for the weight loss. Many people don’t consider it important as it’s said that nutrition holds 80 percent result while fitness routine holds only 20 percent of the result, during the effort to lose weight.
Don’t go over with the stats or the number as it’s not the whole truth. Your body considers both equally important, and this fact can’t be ignored, just by going with any number of a statistic. Looking for an energetic life that gives you the freedom to enjoy your life at your term then you need energy (nutrition) and strength (physical fitness).
1. Help to Burn Calorie
Physical activity that you do in daily life along with fitness routine both contribute burning lots of calories. With the increase in physical activity the demand for energy increase which increases calorie consumption to meet the body need.
If you are looking to lose weight, then you need to burn out excess calorie so that it’s not stored as fat leading to failure or slowdown of weight loss, depending on the daily calorie intake. By cutting the need to store excess calorie as fat, you get a faster result.
2. Lose Fat But Will Help Gain Muscle
High intense exercise, weight lifting or aerobic exercise demand a heavy supply of energy. To keep the energy level high, body feels the need to dig down the reserve of energy; it’s fat that provides energy for an intense workout. By involving in the fitness routine, your body starts to burn fat.
But the benefit is not limited to fat burn; it is also responsible for helping you gain a lean muscle to get a lean and toned body. The real motto of weight loss is always considered to get great look and feel, which is achieved by losing the fat and building the lean muscle.
Another benefit that you need to consider while building a lean body as it improves metabolic activity, which helps you burn little more calorie compared to fat. Calorie burn will not be high, but it’s great to burn calorie and even improve body functions.
3. Keep You Happy And Motivated
Mental health is ignored while trying to lose weight, causing a problem. Whatever decision or actions you take in daily life, have a positive or negative impact on your mental health. If you are disturbed mentally, it will increase stress level, which will push to depression if not checked. Stress is not good for your health and weight loss as it can lead to unhealthy eating habit and loss of motivation which will ruin your complete effort in no time.
Physical activity is the best way to tackle such situation as it leads to endorphin rush which helps to regulate mood and cut down the stress. As you start feeling the sense of happiness, you will stay motivated to continue your fitness journey. You will start to make the healthier choice, improve your health and boost weight loss rate.
4. Other Benefits
Physical activity has many other benefits rather than just weight loss. It will help you build the strength that will improve your energy level. It also cut the risk of heart attack, diabetes, and other health problem that arises due to low physical activity. It will also boost sexual life.
How To Start With Fitness Routine?
Getting started with a fitness routine is a great decision that you have made, and it will prove to be the best decision in life. It will completely change how you feel and look. You will start making the best change in your personal life, energy and motivation will surge day by day.
As you decide to start with the fitness routine, you need to follow few of the tips:
1. Start Slowly But Make Consistent Progress
If you weren’t active for a long time or past few weeks, then first prepare your body for an intense routine. Your body needs time to adapt physical activity which creates stress at the beginning. You need to start nourishing with the best food and starting building stronger muscles before jumping into intense exercise.
Set a target to complete 10 reps of 3 sets push-ups and squat.
You should start as a beginner and slowly increase the intensity or weight as your strength improves. Start with less weight and reps at the beginning, and your body becomes stronger each week.
If you were able to 10 push in a row in the first week, then do it 11 for the next week. As you start making small changes in your fitness routine, you will see an incredible result.
If you are planning to include running in your routine, then you don’t need to jump over and start very intense. You can start slowly with brisk walking and later jogging, your body will get enough time to build the required strength and endurance.
2. Short Time Is The Fitness Sweet Spot
Did you got thought in mind that to lose weight you need to dedicate hours to the gym?
For a weight loss, you don’t need to torture yourself for hours. 4-5 days per week for 40-60 minutes per day is enough to get the maximum benefit from the fitness routine.
Don’t over-train just to get a faster result. Training hard will cause damage to muscle tissue, which you need to recover faster to build stronger muscle with proper rest and right training routine.
Weight loss is about losing fat not lean muscle. You need to retain your hard gained muscle mass while losing the fat.
By losing fat mass and keeping the muscle mass; you get most from a fitness routine.
3. You don’t just need to depend on Gym
Fitness is not just about working hard in the gym while staying inactive the whole day. A healthy lifestyle is about making a smarter choice to increase the success rate. To increase your physical activity, you need to be proactive throughout the day.
You should choose the best step instead of easy one.
If you want to go 3-4 blocks ahead, then don’t take a cab. 5-10 minutes walk will increase physical activity and burn few calories.
Instead of taking lift take stair if you want to go 2-3 floor up.
Like this, you can make a small effort to stay active throughout the day. By taking small steps the whole day, you will burn hundreds of calorie before stepping into the gym.
4. Don’t be Over-dependent On Gym
It is the most common problem with the busy lifestyle. It is tough to make time few days, which prevents many from starting or skipping a fitness routine. It is the reason why many people don’t even start a fitness routine.
But to add fitness routine, you don’t need to go to the gym daily. Body weight exercise and a pair of dumbbells will be best. If you lack time and not able to go to the gym, do few minutes exercise at home.
5. Keep Enjoying The Process
Adopting a healthy lifestyle won’t make your life tough, it’s there to make a better change and to simplify your life.
A better change is for the good but shouldn’t create burden as you have to follow it for the lifetime. If you aren’t enjoying the process, you soon find an excuse to quit. You stop in the middle and go back to earlier unhealthy routines.
If you want to keep your routine for a lifetime you don’t have to force yourself. Start making a smarter choice that you can enjoy and you won’t find it boring to follow.
The first things that come to mind while adopting healthy diet or lifestyle, whether it is possible to still eat food you like. Cakes, pizza, burger, and there are many foodstuffs that had become part of an eating routine. These are foods we enjoy and can’t be removed. But the things that can’t be removed and provide happiness, it will prove the toughest task to quit. You can still enjoy it but by making a smarter choice. Instead of overindulging on the food you like, enjoy it by maintaining portion control.
Healthy foods aren’t dull in taste, in fact, they are nutrient rich and can be prepared to meet your taste need. Spices, herbs, combinations of veggies, preparation style, and there are many other ways you can make food taste good to best. You don’t just need to depend on fast food to enjoy a feast. A smart meal planning will cut the need to eat outside or fast food.
You can prepare fast foods like pizza, burger, chips at home with healthier combinations. You still enjoy the food but you have control over the ingredients.
You can enjoy a meal outside or at parties if you follow portion control and enjoy more veggies. If you do it then you will be able to enjoy outside without any setback. Sometime you won’t be able to do it, don’t worry go through a normal routine and it will be fine. Don’t stress and take any drastic steps to burn excess calorie all of sudden.
As you start enjoying your diet/nutrition routine things starts to get simpler. You don’t have to struggle to achieve any of fitness goal, everything starts to get align for you. Next thing that can make a big difference is fitness routine. As you know that fitness routine helps you to build strength to enjoy any adventurous activity.
Life turns exciting when you are able to enjoy things. There are many activities like trekking, hiking, sports, etc. that are fun to do. But due to lack of fitness, they are avoided.
But when you realize that building a fitness will open door many adventurous kinds of stuff, so you get a reason to enjoy fitness routine.
Habits have a loop of cue, routine and reward. Every habit is triggered on certain condition like the place, how you feel, companion, etc.
Cue: One of the examples of habits is stress related calorie dense food addiction. When you stressed out you feel low dopamine and high cortisol.
Routine: As a regular habit, you know that you feel good after eating fat food rich calorie you feel the urge to eat it. Also, this habit or routine is imprinted in neural pathway, the feeling of happiness after eating a certain type of foods.
Reward: Release of dopamine will be a reward that you get after eating. You feel good after eating during the period you were stressed out. The reward completes the loop but it is the reason that you keep on following the loop.
The same loop is with every unhealthy habit, a reward is always there that you get after loop completion.
Every habit starts with a cue, accompany routine and ends with rewards. Every good and bad habits follow this loop, it is important to know one’s habit loop. By understanding the loop you will be able to easily find the process and break it down to build a healthier habit. Earlier you know about your habits, faster and better you will adopt any healthy habit.
1. Habits have Ruined It And Only It can Help
What are you today its the end products of your habits?
What will become tomorrow will also be the end products of your habits?
Habits have a major influence on our health, wellbeing, and the rate of our success rate.
If you are struggling to lose weight, first check out your daily habits or say it routine.
While if you’re at your peak health are then it means you follow healthier habits that are preventing you gain unhealthy weight or stay healthy. As your health and fitness level depends on your habits, it’s clear that habits are responsible for the reason and solution for your problem.
Habits are routine of behaviors that are repeated regularly and tends to occur subconsciously. It is a fixed way of thinking as behavior are imprinted in neural pathways.
You don’t take any effort to follow any routine, you tend to follow it naturally. As you keep following it daily you become perfect in it. You tend to spend less to no cognitive effort to do those task (while completing a habit).
You start your day with a routine of brushing teeth, taking bath, eating breakfast, and other stuff in your routine. You don’t have to make any decision to do it or not, it’s your natural behavior so you follow it.
A perfect example is driving bike or car. While you were learning to drive, you have to make many decision every movement. You find it tough to drive but as you keep practicing, it becomes second nature and you drive without making any extra effort. Everything automates and requires less cognitive power when you follow on daily basis.
As habits are responsible for major changes and are automated, it proves to be a perfect arsenal for your goal. Start to utilize habits to move faster to your goal, and maintain the success after achieving it.
Habits are imprinted into your neural pathways so you will have to dedicate to form better habits. You need to follow any routine for few weeks to make it habits. Start slowly and keep on adding small habits weekly so that you don’t need to force yourself. As you start building habits, it will shape you at present and in future if you keep it.
2. They make life easier
Habits have a high influence on your health and well-being but it is said to be tough to build and maintain. Due to this, people don’t try to build habits as they face tough time while getting started. But the things are opposite, habits don’t make your life tough instead it makes it easier.
In the beginning, everything looks tough but as you keep repeating the activity, you find it easy. The success of building any habits depends on consistency and effort. If you keep following any easy to tough habits for few weeks then your brain starts to build memory in neural pathways to repeat the same process to save some decision power. Assumptions are made that it takes 21 to 66 days to build any habits.
Coming to simplifying your life, habits are an automated routine that needs least energy and decision making power. As habits are stored in memory you don’t have to make effort while following it. Habits soon start to simplify and so following it makes your life simple.
But there are one condition that simplifies your life if its healthy habits. As you know that unhealthy habits are the reason for health problems or weight gain, it is important to switch to healthy habits. When you start to make smarter choices you will be able to replace the unhealthy habits easily. Also, you will realize that healthy habits aren’t tough as imagined.
3. They are a perfect partner for Lifetime Progress
Weight loss, health, and fitness goal is not a sprint, it’s a marathon.
You don’t need to win quickly, you win when you stay consistent and keep progressing. The main motto of healthy diet or fitness is to preserve your health and energy so you can live your life to its full potential. While we age, the energy level is affected, but healthy habits will prevent those situations or delay the energy loss.
A good or bad habits that shape you depends on your choice. Good habits will keep on making your life better but few bad habits can nullify your effort. If you looking for a better and lasting result keep on adding healthy habits and find better habit against your bad habits.
It is said that building a habits takes time so it will even take time to get results. But the things are not like, you start to reap benefits from the first day of routine.
The result might look slow at the first or second week but soon you will realize the potential. Eating healthy is the best habits and following the right eating strategy quicken the weight loss progress. To lose weight many starts to skip foods as they predict that cutting food they cut the calorie which boosts weight loss but the body responds the opposite way.
You might get a fast result but it doesn’t last long. Cutting the required calorie leads to binging on unhealthy foods and disturbs metabolism.
Success depends on the consistency and dedication on a daily base. You don’t need to push harder for few days and quit it later. You won’t reach the goal and also won’t be able to maintain it. But if you keep following a healthy habit daily, you may get a small result but those result will sum of every day, weeks and years.
Habits don’t make a big change within a short period, it takes time. Any wonderful result takes time and you have to keep reminding.
4. Listen To Your Body
- Eat When You Are Hungry
- Stop When You Are Full
- Listen To Your Taste Bud
The body needs a continuous supply of energy to keep every function at its peak. When we eat food they are broken down and supplied to every cell. But when those energy supply starts to deplete body signal hunger to eat more to prevent complete depletion.
People trying to lose weight consider hunger as a curse, while many consider as a sign of effort. People consider hunger as a curse as they have to eat it increasing their calorie intake. While it is considered a sign of an effort to skip a meal. Skipping meal makes you hungry and some consider it a good effort to lose weight faster.
But things go wrong, hunger is not a curse. It’s just a sign of body to feed it with nutritious food so that its function doesn’t get affected.
You shouldn’t try to control your hunger.
Eat when you feel hungry just remember a balanced diet is a must. Hunger is not creating problem its unbalanced meal.
Frequent hunger rise is due to lack of slow digesting nutrients like protein and complex carbohydrates. While lack of fiber in the diet which slows the digestion leads to quick digestion and leaves your hungry.
While hunger is a sign to eat and eating is an important task, you still need to know when to stop. Hunger signals you to eat while satiety signal you to stop eating. Notice your body sign and you will find it easy to follow a healthier routine without following tough task of counting calorie.
Satiety plays important in helping you control your portion, but many face problem. The problem is not your body satiety signal, but it’s again the imbalanced food intake. Protein, fiber and dietary fat are best satiety nutrients which make you feel full instead of low portion compared to a large portion of simple carbs. A balanced diet will cut the need to eat extra calories without any extra effort made by you, just eat healthy.
Sleep For Weight Loss and Better Health
The last thing on the list is the sleeping routine that will help you in losing weight. If you sleep least for 7-8 hours continuous then you will be stress-free throughout the day. You will be energetic at the start of the day. You start to make right food choice from the start of the day which is helpful during the rest of the day.
A healthy sleep is required to boost the recovery. Better recovery will keep assured that body is recovered and build stronger than the last day.
There are many debates on how much hours to sleep. Still, it’s tough to find the right time, but it usually considered 7-8 hour. But you should understand the key rule of a bad or great sleep, the freshness and energetic while you wake up. If you wake-up naturally and feeling energetic, then it’s a sign that you had a great sleep. It is usually due to deep sleep boost the recovery, so you feel refreshed. But the lack of sleep or bad quality of sleep cuts the recovery time, and you feel the worst the next day.
Sleep is equally important for weight loss and health. Never neglect your sleeping habit as it can act negatively if you don’t sleep properly. Have a great sleep, and you will feel the difference from the first day.
Focus on Positive Side and Stay Focused
Want to maintain healthy weight or fitness for a lifetime, you need to take daily small effort. Attaining any goal and keeping it takes effort consistently as its a marathon, not a sprint.
You need to focus on the positive side for your effort. When you feel worthwhile following any routine, you will stay consistent. But when you keep enjoying the process there is nothing like a burden.
Keep following a healthy routine and keep making improvements. The time you stop making an improvement, you start to degrade. You don’t need to make a big effort in a short period, daily small effort adds up and keeps shaping you.
For weight loss, weight management or to stay healthy you need to follow the same routine. Just the food intake will differ very slightly that your body will guide you if you eat a balanced diet at the right time. Never stay hungry as it can boost the craving. Just eat healthy food when you feel hunger as it is a sign that your body needs energy and you shouldn’t neglect its signal.