If you are struggling to lose weight even after so many efforts, then there is no cause to concern.
Follow these 12 tips to help you lose weight. This is an 8 weeks weight loss program, where you will get the basic idea of why you are not losing weight and how you can kick start your weight loss again.
How I lost 30kg In in 8 Weeks
What is the importance of nutrition? So after learning for over 6 months, I started implementing it. and with time I started to see drastic results.
I am learning since then and decided to share it with people who are struggling to lose weight.
I understand you are putting so much effort but your stubborn fat doesn’t seem to let you go. If this feels like you. Then keep reading. In this simple 3 step program, we will focus more on losing fat and giving you that toned attractive body.
Let’s assume you are not obese and have a maximum of 20% body fat. However, if your body fat is below 15% then it will be easier for you to get results. If you are obese then start with our beginner’s weight loss program.
If you have a somewhat healthy lifestyle and healthy eating habits along with the weekend parties or small get-togethers. You are familiar with physical exercises like gym, yoga, running, jogging, or any sport. However, if that is not the case then don’t worry, you will make it happen, I trust you.
Let’s dive in and get started.
Go to our tool to calculate your optimal calories here >> maintenance calories calculator
This is the first step when you make a goal for yourself. Whether you want to lose weight or gain weight. Each program starts with the maintenance calories. You must know your optimal calorie intake so that you can track and achieve your goals faster.
Avoid Complexity and Double the Basics
We tend to make things complicated and forget the basics. Always know that the basics are most important and the rest is secondary and not that important as well.
Below are the basic and most important 3 things that you need to follow to get faster results.
I can also say like others to cut down everything and stop taking sugar, fats, and other stuff, however, I don’t recommend that, because when you put a stop to something you are mostly like to crave that particular thing.
1. Calories Deficit
Eating in calories deficit is the basic and most effective way to lose weight. Weight loss depends on the overall calories you eat.
So if your maintenance calories are 2000, simply cut down to 200 calories and follow it for 6 weeks.
You need not to make a lot of changes in order to reduce the calories, as mostly you buy packaged food from the grocery store, and all of them have nutritional labels on them, you can simply check the calories per service from that, and you can also use myfitnesspal, You can simply download this app and track your daily calories.
2. Quality Sleep
Sleep is the basic but effective way to heal your body, most of the results come when you are asleep. Lack of sleep will increase your appetite and keep you fatigued, which will cause you weight gain, instead have quality sleep which will reduce your appetite and keep you active the whole day. This way you will lose weight faster.
3. Do Any Physical Activity
You must move your body, when you sweat and drink a lot of water, it will detox your body. And adding physical activity of any kind to your lifestyle will help you speed up your metabolism and when you boost your metabolism, you will burn fatter and you will lose weight.
12 Tips To Help You Lose Weight
Kick start your weight loss with these 12 tips and for more start your weight with our weight loss program.
1. Do not skip breakfast
Breakfast provides essential nutrients and skipping it would be a big mistake you could make in your weight loss program. Skipping breakfast will slow down your weight loss. You may end up snacking the whole day because you will feel hungry all the time.
2. Use a smaller plate
By using smaller plates and bowls you will build a habit of eating smaller portions. When you use small plates you eat small portions which will help you consume lesser calories.
It psychologically signals your brain to make you will feel full. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
3. Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, they come in calorie-dense foods, which will keep you full. Fruit and veg are high in fiber. They are full of vitamins and minerals. They will drastically improve your weight loss. By keeping your gut healthy and improving your digestion.
4. Eat regular meals
Your weight loss depends on your metabolism, so when you take your meals in a timely manner, it will help burn more calories and at a faster rate. It will also keep you full and help you avoid the temptation of snacks or processed food.
5. Eat high-fiber foods
Fiber-rich foods have properties to keep you full for longer, which is great for losing weight. Fibre also helps your body break down other macronutrients efficiently.
You can find a good amount of fiber in fruits, veg, oats, brown rice and pasta, wholegrain bread, peas and lentils, legumes, and beans.
6. Drink plenty of water
We tend to confuse thirst with hunger, which causes us to consume extra calories, whereas you just need a glass of water instead. You should at least drink 5-8 glasses of water. It will also help you lose some extra pounds.
7. Read food labels
You should know what you are having, so next time when you are buying groceries, check the food labels, this will help you choose healthier options.
Choose the calories information and the macros like protein carbs and fats. This will help you with your weight loss. As you need to have an idea of which food fits into your daily diet plan.
8. Get more active
Physical activity is necessary to enhance weight loss and keep it off. It is very important to have at least one physical activity in your routine. Exercise can help you burn off excess calories and improve your overall body.
Being active will have multiple benefits for the internal as well as the outer body.
Find an activity you enjoy and are able to fit into your routine.
Be it yoga, Zumba, HIIT, jogging, running, cycling, walking, playing any sport, swimming etcetera.
9. Do not ban foods
People often advise to you quit having particular foods from your diet, especially the ones you love. However, that’s not a wise choice as you will crave them more.
You should never ban foods from your weight loss diet plan. You should keep in mind that overall calorie intake matters, so it doesn’t really matter what you eat.
If you are in a calorie deficit, you are good to go. There’s no reason you cannot enjoy the occasional treat just stay within your daily calorie allowance.
10. Do not stock junk food
Stocking junk food will only increase your temptation. Never stock junk food like biscuits, cooking, chocolate, crackers, sweet fizzy drinks, and crips at home. Instead, go for food choices that keep you full for longer and have nutrition.
You can replace junk food with healthy snacks, such as peanut butter, unsalted rice cakes, fruit, unsalted or unsweetened popcorn, oat cakes, and fruit juice.
Keeping these foods nearby will increase cravings and you will end up snacking and ruining your daily calorie intake.
11. Cut down on alcohol
Drinking causes bloating, and it will increase water weight as well. The major problem is that while you drink you eat anything with it, which causes the most issue.
And a standard glass of wine can contains a lot of calories as a piece of chocolate or junk food. So repeating the process will gain you weight over time.
12. Plan your meals
Knowing what you will be going to eat, will help you balance your routine and get faster results. Plan your meals in advance first plan your breakfast, lunch, dinner, and snacks for the day, and then for a week, you can make your recipes fun instead of having boring recipes, just simply stick to your daily recommended calories.
You will find it helpful and you will lose weight fast with these tips.
We have talked about an 8-week weight loss program along with 12 Tips To Help You Lose Weight fast, following these simple tips will definitely get you faster and better results. These are very effective weight loss tips you should always keep in mind. And always remember that the basics are more powerful than anything. To avoid the complexity and double the basics to lose weight fast.