Weight loss is an intricate process and requires dedication, commitment and a very strong will. In this post we will cover 3 weight loss tips you wish you knew before you started losing weight.
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3 Weight loss tips you wish you knew
1. Choose the right type of diet
The diets mentioned above restrict you from eating certain things. Each diet has different rules and restrictions. For instance, the ketogenic diet states you cannot eat carbs or need to minimise them to 50 grams per day. Intermittent fasting, on the other hand, restricts when you can eat your meals, and only provides a few hours in the day for feeding.
So, how do you choose? The healthiest diet, and one that is recommended by nutritionists, personal trainers and registered dietitians is a balanced diet.
Every other diet imposes restrictions from nutrients, this causes variety of problems like:
- Hormonal imbalances
- Increased risk of binge eating
- Strong cravings
- Increased appetite
To lose weight, you need to be in a caloric deficit and all the diets mentioned above impose restrictions that force you to be in a caloric deficit. However, depriving your body from different things can cause nutritional deficiencies and have a ripple effect on the health of your body. It is best to speak to a nutritionist or a dietitian to obtain a personalised diet plan. If you have already tried different diets and you are worried about nutritional deficiencies, then you can have this analysed by Nutrition2change. Check out our budget-friendly analysis report here.
2. Love the carbs for weight loss
Over the past decades, if not longer, many fitness influencers began stipulating that carbs make people fat. The blame for increased statistics in weight gain were placed upon carbohydrates, and the only reason why this happened was due to the complex digestion and absorption process of them.
However, it is time to clear something up – carbs do not make you fat!
In fact, plenty clinical studies show the opposite. There was a meta-analysis (a study of studies) conducted by Hall and Guo (2017) which looked at High-Carb-Low-Fat and High-Fat-Low-Carb diets. This study showed that people who consumed High-Carb diets actually burnt 26 more calories per day compared to people on High-Fat diets. This study also demonstrated a further decrease in weight of 16 grams compared to people on High-Fat diets.
Carbohydrates are thermogenic which means they speed up your metabolism and help you burn more calories per day. The more calories you burn per day, the bigger caloric deficit. This will lead to greater weight loss.
You may feel like carbohydrates make you fat but only because they contain a lot of fibre and are slow to digest. As a result, you are likely to experience bloating and stomach cramps. However, the benefits of consuming fibre outweigh the temporary side effects. Fibre helps with:
- Gut health and cleaning your digestive tract
- Regulates blood sugar levels
- Helps reduce bad cholesterol
- Reduces appetite and cravings
3. Cheat the cheat days
During dieting which is necessary to lose weight, you are likely to experience increased appetite and some intense cravings. This is normal when you are in a calorie deficit.
Usually, people incorporate a mindset of cheat days. They work hard for the first 5 days of the week, and then at the weekend, they allow themselves to eat whatever they like or drink alcohol (everyone is different).
This is probably the biggest mistake which delays or inhibits weight loss.
Did you know that just 1 cheat day can run a whole weeks’ worth of dieting?
Weight loss doesn’t occur from one day to another, it occurs over a number of days. This is why your average calories over 7 days matter more than calories on daily basis. Check out the video below for a detailed explanation on how 1 cheat day can ruin your progress.
As you’ve seen from the video, cheat days are simply not worth it and are best avoided.
So, what should you do instead?
Enjoy your snacks and favourite foods in moderation – The 80/20 rule. This means that you should eat strictly and healthily 80% of the time and allow 20% flexibility for foods that you love but may not be so healthy. Download our FREE guide on 7 steps to eating heathy here.
In summary, weight loss is hard, and some people are simply better at it than others thanks to their commitment, dedication and strong will. However, doing weight loss the smarter way makes things easier and more enjoyable.
Therefore, choose the right type of diet, one that you can adhere to and doesn’t impose too many restrictions to keep the body healthy. Love the carbs because they support weight loss and do not inhibit it. The last tip is cheating the cheat days, enjoy the foods you love in moderation rather than restrict yourself every single day until you binge eat and ruin your whole progress.
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