5 Important Weight Loss Tips No One Shares
Weight loss seems like a straightforward process. Cut some calories, get some extra exercise, and have some patience. The weight will slowly come down if you stick to those principles, right?
Except that is not always the case. Some people can cut calories, exercise more, and still gain weight. Sadly, this is not only frustrating, but causes many to give up on what could be long term gains.
Losing weight must be a personalized process, not something you find on some website or in a brochure. It must be an effort that is tailored to your specific needs.
With that being said, there are some basic principles to weight loss which are essential to remember, though they are not always shared.
Lessons Learned About Losing Weight
#1. Vegetables are vital.
If you want to start losing weight, begin with fruits and vegetables that will help the process. Some fruits and vegetables are very low in calories and are high in fiber and other nutritional pluses that can begin to reduce the waistline. Apples, cucumbers, spinach, tomatoes, kale, chard, strawberries, arugula, snap peas, zucchini, and watermelon are several from a long list of enjoyable low-calorie choices. Once you have found a variety of tastes that may appeal to you start experimenting with preparation techniques that eliminate heavy fat-filled sauces and ingredients. Some substitutes, like veggie noodles, riced cauliflower, and roasted broccoli with herbs make for an excellent start to the journey.
#2. Get to know your carbs.
A truly healthy diet means getting rid of pre-packaged and processed food items, and learning to prepare and enjoy real food again. Processed carbs are terrible for the waistline. Healthy carbs that come from whole grains and vegetables will support healthy weight loss. People who avoid grains because of the carb content tend to have higher BMIs, even though they consume fewer calories.
#3. Exercise is not a savior.
If you are on a bad diet, there is no amount of exercise that will save you. A better option is to allow yourself to have a cheat day every so often. Have one day every week or so to enjoy foods like pizza, or baked goods. Giving yourself permission to eat with poorly often is a recipe that leads to weight gain, even if you are running dozens of miles each day.
#4. Focus on the fat more than the number on the scale.
Many people become discouraged over time because their weight loss numbers begin to taper off. Some people will start to see the number on the scale rise again, even though they are doing everything right. There is a stage in your fitness plan where your weight goes up because you’re putting on muscle, and muscle weighs more than fat. Knowing this is expected will help you prepare mentally to avoid any crushing setbacks. Consistency is the key. Keep moving forward to your next healthy milestone.
#5. Get comfortable with an ideal weight.
Weight loss fails because the goals for losing weight are unrealistic. If you’re at 250 pounds, you won’t be at 150 pounds in 3 months. Even if you could, there is a high risk of developing painful gallstones. Anyone whom has every had to pass gallstones will advise this is not a wise trade-off. Instead of a massive goal, try to lose 5% of your weight. This will provide you with some enormous health benefits. Then take a break for a week. Then go for another 5% reduction. Small successes always taste better than bitter defeat.
Losing weight is hard work. Maintaining a new weight is hard work as well. Set small goals, like adding a fresh vegetable to your meals each day. Recognize your accomplishments. Then make sure you get yourself back on track if you have a day where you slip up.
Over time, you will be able to reach your goals.