When it comes to things you should do to lose weight, the list can stretch across the continent and back. Indeed, many are good suggestions; however, many will not work simply because they do not focus on cultivating the habits necessary for long-term weight loss.
Considering the cabbage soup diet? Sure, it will work for a few days. Maybe you will lose a pound or even 5, but you cannot follow it forever, and you will likely regain the weight you lost and more after going to back to eating as usual.
To make true long-term weight loss, invest your time and effort into learning and mastering the basics, because a strong foundation paves the way to success.
1. Clean The Junk Out Of Your Cupboards
Hungry? That box of breakfast cereal looks delicious doesn’t it? That’s the kind of temptation you will have to deal with every single day when hunger strikes.
The proven simplest way to combat it?
Get rid of all the junk. Anything processed, laden with sugar and unhealthy fats need to be removed. Listen, we know things are expensive, so if dumping hurts finish them off or give them away and then do not buy them again.
Stock your refrigerator with:
• Lean Meats
Don’t forget to ditch the soda. Soda is the single most harmful “food” we routinely use.
2. Learn Healthy Foods
Speaking of food, take the time to learn what foods are healthy or else you will not be able to start or sustain healthy habits.
3. Educate yourself Learn Your Caloric Needs
Your caloric needs are likely different from the other people living in your home. In fact, if your roomie is a super athlete, they will need more calories, since their body requires surplus fuel.
Activity level, age and your body-weight all determine your caloric needs, surpassing which leads to weight gain. Use any of the many online calorie calculators to access your needs.
The way to lose weight? The opposite. Create a deficit of calories, about 500 calories less than your daily requirement is advised. Do not restrict too much, too fast, or your body enters a “stingy” mode, hoarding calories as if your life depends on it this is known as starvation mode.
4. Realize What Motivates You
We all need that one thing that motivates us enough, and gives us tunnel vision to carry out it.
Motivators to lose weight can be many things, ranging from that sexy guy/gal getting your eye, disease prevention, more energy, staying alive for your kids, or aspirations to look like a role model.
Whatever your motivation is, it needs to be strong enough so that every time you are reminded of it, you get a psychological kick to get in the work.
5. Revamp Your Diet
More than likely, your current diet is crap. Starting today, you need to ignore “conventional” wisdom, (the food pyramid) and forge the way proven to give results.
Make the “base” of your diet vegetables. Different types, all colors and lots of them. Not only are they ridiculously healthy, but you can stuff them to satisfaction and hardly dent your caloric intake for the day. You can’t do that with any other food group.
Of secondary importance are protein rich foods (meat, poultry, and fish). If you’re a vegetarian, you will have to make do with protein rich plant sources, but saturated animal fats are not bad when consumed in the absence of carbs.
To top it off, are fruits, then grains, and non-fat dairy in moderation.
6. Learn About Portion Control (more on that topic in the near future)
Nobody likes to be restricted, especially when it comes to food. In fact, second to eating the wrong things, overeating is the next most significant contributor to obesity.
If you want sustainable weight loss, you need to eat measured portions. You will not starve if you break up your meals into smaller portions and eat more often throughout the day but you will kick-start your metabolism. Your body will thank you by feeling like it has a V8 engine.
7. Learn and practice moderation
Moderation eludes many people, but it is essential for sustainable weight loss. Moderation means one bite of cake versus 2 slices, it means indulging in “bad foods” on occasion instead of every day. Moderation is much more of a compromise and not a sacrifice.
8. Set profound diet and lifestyle habit changes
Consider making habit changes your goal instead of weight loss. Become mindful of what you are eating every day, and start by making small changes in your habits. Substitute healthy options for traditional dessert, order burgers lettuce wrapped instead of with the bun, eat real whole food for at least 2 of your meals daily, and stop drinking soda the list can go on and on.
If you usually spend more days of the week on the couch, get moving! Exercise makes you lose weight faster, besides all its other benefits.
If you are feeling overwhelmed with the flurry of tips and trick out there to lose weight, just stick to these 5. Try it for 12 weeks, with nothing else. After that, you will have made inroads to your waist, and then you will be convinced of its efficacy. To your weight loss!