You must be really tired of reading long articles that say weight loss in days/month’s span. Here is a promising short one, for the people who really need it. I love to share 8 golden rules for weight loss, so that you can be fit and healthy. You must have spent year’s for searching effective methods, diet charts to bring down your weight. You might have followed a lot of fitness,weight loss programs. On observation, the effects of these articulate methods neither result, nor help to find a change. It really feels sick, when all of the effort did till date was just in vein.
Well the problem with these methods is, people who write them do not undergo the situation you are going through.Those methods are just to fill in pages, and what most of them boast to happen, has no real effect. It’s no different, that people spend most of the time, reading what to do and guess what, they are just confused what to follow and what not. The reason is one article is made different to other, to just prove the versatility and the and none checks the real time effect of it.
Before following these 8 golden rules for weight loss, I underwent the same situation of following fake stuff online, when i started to think of weight reduction. I was just putting pounds more than what I ideally should be. This made me impatient and really very conscious to move in public. I was going very low in confidence. I explored many methods to help my self and hesitated to meet one for suggestion. This exploration went on and on. I followed many versatile methods form various versatile articles and found them to be nothing but a short story. I spent most of the time reading ideal charts of weight, BMI’s to know how far to reduce my weight and guess what, just panicking was the result.
So from all my experiences since 3 years, I found that it’s just something to do with shear psychological determination and nothing else. Its not crash diets, its not vigorous exercises. And let me not fill in, with much of anticipation and reveal those 8 Golden Rules for Weight Loss, that are helping me to cut down on my weight. So here we go:
Rule 1: Never Skip Breakfast
The old saying that ‘breakfast is the most important meal of the day’ is certainly on the money when it comes to dieting.
Nothing gets our metabolism going faster than breakfast after a good night’s sleep.
Sleeping causes our metabolism to slow right down and breakfast kick-starts it again for us.
But always remember that just as important as having breakfast itself, it’s also important to choose healthy breakfast options like wholegrain cereals and breads, low-fat dairy products like milk and yogurt, and fruit or fruit juice.
Examples of healthy breakfast: ORANGE-POMEGRANATE RICOTTA TOAST
1/4 cup low-fat ricotta cheese
2 tsp honey
1 slice whole-wheat toast
1 navel orange
1 Tbsp pomegranate seeds
3/4 tsp nutmeg
Mix low-fat ricotta with honey, and spread on whole-wheat toast. Top with remaining ingredients.
Total: 291 calories
Pomegranate may increase fat burn and weight loss by activating proteins that control fat and metabolism, research shows.
Rule 2: Get enough sleep
Sleep and rest are essential for healthy weight loss. Not only does sleep ensure that your body’s hormonal and digestive systems remain balanced at all times, it also gives you adequate energy for that essential get-up-and-go attitude every morning. With enough rest, you won’t keep relying on sitting and lying down, which instantly translates into more physical activity in daily chores.
According to Mayo Clinic, research studies suggest there is an association between how long you sleep and weight. Chronic sleep deprivation can impact food choices for higher calorie foods. Sleep patterns can affect appetite hormones and can affect activity levels.
Because of these findings, it’s important to not only eat right and exercise but to also make sure you are getting adequate rest.
Rule 3: Stay hydrated
Water is crucial for energy, healthy weight management, and for overall health. Hydrating becomes even more important when you exercise and are physically active during the day. A few studies have reported small effects of water consumption on weight loss. But these results must not be followed in isolation. Water’s only known, proven effect on weight loss at the moment is through keeping our bodies well-hydrated for optimal organ and system functioning. Therefore, while drinking more water won’t speed weight loss, drinking less water will hamper overall health. Always keep a bottle of water handy at all times, and sip a little for every few minutes of exercise.
As well as helping to keep us healthy, drinking sufficient amounts of water can help us when dieting because it helps keep us feeling full and stops us from feeling hungry, and when we drink plenty of water we usually drink less soda, coffee and alcohol, all of which can add significant amounts of calories to our daily intake.
Rule 4: Follow a plan you’ll stick with
The bottom line for weight loss success is what you are going to maintain long term for overall health and weight maintenance. Eating only one food or food group is not sustainable; starving yourself is not sustainable. Taking diet pills or weight loss supplements long term is usually not advised.
Eating a healthy, nutrient dense diet is sustainable. While it may not always be easy, it’s important to look at weight loss success as something permanent. The exact diet to follow has not been clear in research.
There can be benefit for a vegetarian, Mediterranean, or other balanced diet patterns. What’s important is that after you reach your goal weight, you still need to put in discipline to keep you there.
If your eating and exercise habits are making you feel deprived, lonely, and irritable, those strategies will not work. Change something.
Rule 5: Count your Calories
Do you know how many calories you need to maintain your current weight and do you know how many calories you therefore need to consume in order to lose weight?
Once you know these things, you also need to keep track of how many calories you consume each day so that you can compare them to your target and make any necessary adjustments.
Writing down your calorie consumption after each meal will help you realize how much of an effect the little piece of chocolate here and the occasional cookie there has on your weight.
Writing down your calorie consumption needn’t be hard, most of us eat the same things week in week out so chances are you’ll only need to get to know the energy values of a relatively small number of foods and drinks in order to keep track.
Several fit people disagree with the idea of calorie counting as they prefer high-performance foods that might be high on calories while being nutritious. However, weight loss does not work that way. No matter what individual experiences are, maintaining a balance or deficit/surplus against weight goals is crucial. No matter how nutritious peanut butter or almond butter is, a person trying to drop 10 kilos can never indulge in it the way an athlete or fit person can.
Therefore, while calorie counting might not work for an athlete’s weight management, it can be beneficial for an overweight or obese person. Maintain a split of 15% protein, 25% fat, and 60% carbs in your daily diet. Ensure that these are all the ‘good’ versions (good carbs, good fats, lean protein), and eat them within your body’s requirement limits. Do not forget other essential nutrients like vitamins, iron, zinc, potassium etc. By and large, if you eat 3-4 servings of fruits and 3-4 of vegetables, with suitable levels of lean protein and good fats everyday, then you are receiving all important nutrients.
Formula to calculate the number of calories to maintain your current weight (Formula BMR):
(13.397*weight(kg)) + (4.799*height(cm))-(5.677*age)+88.362
Rule 6: Don’t try to lose weight quickly
If you want to lose weight in 2 weeks, that’s fine, but how you lose the weight may mean it won’t stay off after 2 weeks. If you want sustained weight loss, you need to make a long term commitment to your health.
Don’t look at weight loss as a “quick fix” or 2 week detox program then go back to eating high calorie, low nutrient foods.
Gaining significant weight usually takes years and so should losing a significant amount of weight.
Our bodies don’t like sudden and significant change; in fact it is built to resist it.
This resistance has a scientific name called homeostasis.
When our body heats up to a temperature above its preferred level what happens?
We sweat, which is an automatic response designed to cool us down to the preferred level again. That’s homeostasis at work.
When we lose weight too quickly, what happens?
Our body automatically slows down its metabolism, that is, the rate at which we burn energy to survive and function. That’s homeostasis at work again.
In addition to keeping our body from fighting against us on the weight loss front, losing weight too quickly doesn’t work because early rapid weight loss usually results from losing body fluid and muscle tissue which is not healthy nor helpful in our battle to lose weight.
Rapid and significant weight loss from dieting alone is usually indicative of a very calorie restrictive diet which is also counterproductive because for most of us it is unsustainable.
Rule 7: Keeping your metabolism up
Muscle and activity keep our metabolism up which is why weight training to build or maintain our muscle mass and aerobic activity like walking, jogging, cycling and swimming are so important to those of us wanting to lose weight.
A workout doesn’t just ‘happen’ to be good, it becomes good and effective when the person working out is actively involved with the trainer’s selection of exercises. Inputs like exercise preferences, specific goals, personal hurdle, etc, make a workout that much more effective. So question your trainer. Don’t let him or her just blindly jot down a workout for you from a roster of standard one-size-fits-all workouts.
Ask questions about how the workout is appropriate for your goals, and be clear about the timeframe you expect these goals in – but always be realistic. For instance, losing 10 kilos in 10 days is not a realistic goal, but losing 4 kilos in a month is.
Successful weight losers from the NWCR continue to exercise daily. In fact, almost 100% of people in the NWCR say they exercise of an average of an hour a day for weight maintenance.
Exercise and activity throughout the day is also important for keeping muscle mass as we continue to age and can help keep metabolic rate levels higher.
To lose weight safely and keep it off for as long as possible, always combine dieting and exercise.
Rule 8: You won’t continue to eat foods you don’t like
The word ‘diet’ is usually considered synonymous with ‘crash diet’ or ‘starvation.’ Take the negativity out of it and what you have is planned and balanced daily food intake. Attach the principle of living healthy to it and you have planned and balanced daily food intake, carefully selected to help you achieve your healthy weight loss goals.
Therefore, maintaining this carefully selected diet is of utmost importance. For this reason, rigidity is something you might or might not enjoy based on your personality type. A pragmatic and result-oriented person will maintain a rigid and unflinching daily diet, while a ‘foodie’ who gets easily bored will prefer a wide range of choices. It is your job to ensure that this wide range of choices is made up entirely of foods that don’t harm your weight loss goals. Therefore, have several options per meal, but keep them all healthy and within the same nutrient and caloric range that you may consume.
Most diets fail because they require us to eat plenty of foods we don’t actually like.
A good diet takes your meal preferences into account. You should never feel cut off from your favourite foods. Therefore, explore the world of healthy cooking to be able to enjoy what you love most without sabotaging your careful weight management plans. Experiment with healthy ingredients, healthy versions, and healthy cooking methods. Learn the fine art of meal and ingredient substitution. For instance, lean meat is a great substitute for red meat.
Know which foods are permitted indulgences once in a while, and which foods are good for daily consumption. When you cook healthy as a family, you support each other’s healthy weight loss goals and stand a better chance at making healthy weight management a part of your lifestyle.
If we don’t like what we’re eating we’re not going to stick with our diet for more than a week or two.
The key to successful dieting is to reduce the amount we eat and introduce healthier and lower calorie options of the foods we like gradually into our diet over time.
These are 8 golden rules I have drawn from many years ago, it is perfect to help you achieve your dreams, it doesn’t only help you lose weight successfully. It is still maintaining your desired weight permanently, and healthy living will by your side.