How to Lose Weight Fast the Right Way
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Losing Weight - Those two words cause groans everywhere - So
many people have tried and failed to shed those extra pounds- Fad
diets come in and out of style: low carb, low fat, vegetarian, high
protein- One expert says one thing while another completely
contradicts- It's no wonder people are confused.
- Losing weight doesn't have to be that complicated.- It's
possible to shed those extra pounds for good, the right way, with:
- the proper knowledge - a little self-control - and some
determination- If you want to experience long term weight loss, you
have to be willing to make long term changes.
- Most of us know that super strict diets don't work. -
Eventually you'll eat something you're not supposed to and then the
whole plan comes crashing down. - This is why a lifestyle-not diet-
mentality is so important..
- Since you're in this for the long haul, it's important that
you plan in "cheats." - When little treats and splurges are part of
the plan, you're much less likely to throw your hands up in the
air, ditch the plan, and dig into a gallon of ice cream.
- Methodology behind losing weight: - burn more calories than
you take in - Given that information, many diets assume that the
key to weight loss is counting calories. - Most people won't count
calories long term. - Moreover, calorie counting does not take into
account the nutrient value per calorie.
Key to losing extra pounds: - eat foods that are nutrient dense;
these foods are generally lower in calories than the alternative. -
This doesn't mean eliminating junk foods entirely-there's still
room for the occasional splurge.
- Focus on foods that are as close to natural as possible: -
Fresh fruits and vegetables - whole grains - lean proteins (think
chicken and fish) - healthy fats such as extra virgin olive oil,
avocado, and coconut oil
- When picking foods to include in your meals, - don't think
"bland" and "boring." - Think "fun" and "flavorful." - The foods
that end up on your plate should be all the colors of the
rainbow-which means they're brimming with nutrients.
Picture: - juicy, red apples- purple berries bursting with
flavor- freshly grilled salmon topped with mango chutney - a green
salad that includes fresh feta, red onion, sliced strawberries, and
slivered almonds.
- Portion control is important to maintaining a slender
waistline. - Either five small meals a day, or three main meals and
two snacks with each containing protein and carbohydrates. - This
will prevent a crash in blood sugar-which almost always leads to
overeating.
Using readily available visuals, plan your portions:- a clenched
fist is the perfect serving for a starchy carbohydrate- the palm of
your hand is about the size of an ideal protein- the rest of your
plate should be filled with colorful vegetables.
- Exercise is pivotal for weight loss.- Not only are calories
burned with activity, exercise speeds up one's metabolism and
builds muscle.- Because muscle burns more calories than fat, the
newly developed muscle has an increased caloric need. - This need
causes the body to utilize fat stores for energy, resulting in
weight loss.
- Exercise doesn't have to be a chore. - Make exercise fun! - If
you hate running, don't run.- Find an activity that you enjoy such
as dancing or biking, so that it doesn't become a burden.- Just get
moving!
- Weight loss is not as out of reach as you may think it is. -
It takes work, but it doesn't have to be painful and arduous. - It
can actually be really fun. - With some planning, motivation, and a
fresh perspective, you can replace groans with grins, as you watch
your waistline shrink. - This is weight loss the right way.
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