Foods That Help You Lose Weight Fast- And safely
Most of us have heard from friends and family members talk about losing weight at one time or the other. How many pounds do they want to lose right away. The question is how safely do they want to go about it?
The Best Way.
It will be best to lose those pounds gradually. When we do that, we are more likely to keep those pounds off. If we lose weight too fast, we are more likely to lose muscle, bone, water, and not lose the fat.
Our goal should be aimed at losing 1-2 pounds a week. Those fad diets should be avoided, and also products that make promises that are too good to be true. The weight loss changes we choose to take should be based on the changes we can stick to for a long period.
Make a Plan
First thing have a plan in place. Most people who have gone through the experience of trying to lose weight now it is not that simple. You have to burn more calories than you eat and drink. If you don’t, it might affect your metabolism – which is how your body turns those calories into fuel. When you cut too many calories from your diet, it could slow down your metabolism. When this happens, some nutrients in your food may not be absorbed.
There are so many ways you can go about this without cutting too many calories. You should :
- Cut back on your daily portions.
- Figure out how many calories you consumed daily and cut back.
- By reading the food labels you will have an idea how many calories are consumed per serving.
- Drink more water to prevent you from being hungry.
It will be best if you are able to work with a dietitian, who will be able to make a diet plan for you that covers your dietary needs.
Have people on your side to help you stay motivated and to cheer you on. Keep a food journal of what you ate and when you ate them. You can also use your family and friends to support you in your effort of loosing weight. You can also get support from someone who has lost some weight in a health way might be very encouraging. Joining a weight loss group might also be very helpful and encouraging. .
Be Choosy About What You Eat
It will make good sense to cut away or totally cut out those empty calories. Eat foods that are low on the glycemic index like asparagus has a lower glycemic index than a potato. You can also eat foods that are lower in carbs per serving. Eat whole grains instead of processed grains, because processing removes important key nutrients like fiber, iron and B proteins.
Include protein in your meal plan. Protein is satisfying and helps keep up your muscles. Eat nuts, beans, lean meat, poultry, fish and diary. Eating protein for breakfast will help regulate appetite hormones to help people feel full. This will cause the decrease in hunger hormone ghrelin and cause a rise in the safety hormones peptides and cholecystonin.
Eat smaller meals. Eating 5 – 6 times a day could help keep the hunger at bay. Plan your meal portions so that you do not end up eating more than you bargained.
Mindful eating. Mindful eating will enable people to enjoy the food they eat and at the same time maintain a healthy weight. The practice of mindful eating allows individuals to pay attention to how and where they eat food. Most people today eat quickly on the run because of their busy lives and are not aware of the food they are eating most of the time.
Western diet is high in added sugars and refined carbohydrates which has been linked to obesity. Refined carbohydrates are highly processed foods that no longer contain fiber and other nutrients that are beneficial to the human body. These foods are quickly digested and are also rapidly converted to glucose. As a result excess glucose enters the blood stream thereby provoking the hormone insulin, which promotes fat storage in adipose tissue. This eventually contributes to weight gain.
Food is the basic source of fuel that gives us the energy to do the necessary things we need to do. Only very few people eat food as a source of energy while many people turn to food to provide them comfort when they are having a bad day. Try to find out what the triggers are that makes you turn to food for comfort. Could they have been triggered by stress, anger, anxiety, or could it be depression. Do you reward yourself with food when something good happens in your life? Try to reward yourself with something else instead of food. Go for a walk, or try talking to your friend, and if possible go for a swim. Try to do something fun and do not reward yourself with food.
No matter how you go about getting your weight loss started, make long-lasting lifestyle changes, have a healthy eating plan in place and physical activity on a daily basis. You may even get the help of a registered dietitian to help you with a healthy diet plan. Incorporate protein in your meal plan. Protein is very satisfying and helps keep up those muscles. Eat smaller meal portions instead of eating big meals. It will be better to have a meal plan you can stick to for a long period that will fit into your lifestyle. Be a mindful eater by paying attention to what you eat, how you eat, and where you eat. Stay away from processed foods that are high in refined carbohydrates and sugars that offer no nutrients that are beneficial to the human body. Food is the basic source of fuel to energize the body and should not be treated as a source of comfort in times of stress, anger, anxiety and in time of depression. Eat well and be well.