If you are worried about your weight you are not alone!! A large number of people are worried about their weight. All of us want to lose some weight and want to feel and look healthier. But there is no need to despair. All it requires is correct planning and some amount of determination. It also requires time because if you want to lose weight in a healthy way, it has to be gradual weight loss. Before you plan a weight loss plan you must be aware of your body type. Also remember that people have different body metabolism and different medical conditions. So the weight loss programme and diet will be tailored accordingly. You will need to plan a new diet and exercise regime and more importantly you will need to stick to it. There are people who have knocked off 15 to 20 pounds of weight in a few weeks. You can be one of them!! Read on to find out how to lose weight.
Weight Loss – Four Step Plan
Each meal of yours should have protein source, fat source, vegetables and fruits. Carbohydtares in your food should be limited to 20 to 50 grams only. The four step weight loss plan suggested here will do the following: –
- It will improve your metabolic health. So your body will burn more calories, naturally.
- You will lose weight quickly, without feeling hungry all the time.
- It will reduce your appetite significantly. So your calorie intake will reduce.
For Weight Loss Reduce Sugar in Your Food – Step 1
Reduce Sugar in Your Food – Let me give you an interesting data. An average American consumes about 245 calories per day by taking soft drinks. So he or she consumes 90,000 calories extra per year from soft drinks only. This is equivalent to extra 25 pounds of body weight. So you can lose 2 pounds per month if you only stop drinking soft drinks!! How should you do that? Just stick to water after breakfast.
Both sugar and starch stimulate production of extra insulin in the body. And you should know that it is insulin which is responsible for fat storage in the body. So if body produces lesser insulin your body will start burning extra fat in place of carbohydrates. So the fat stored in fat cells in the body will reduce and you will lose weight. Lower insulin level also reduces appetite. So you eat less and lose weight without pangs of hunger. Another advantage is that due to lower insulin the kidneys remove excess sodium and water from the body. So it also reduces bloat and excess water.
For Weight Loss Reduce Carbs in Your Diet – Step 2
You should plan your meal so that the carb intake is between 20 to 50 grams per day. Read Atkins Diet to know more about it. Reducing carbs in your diet is one of the best ways to lose weight. The optimal carb requirement depends on the person’s body composition, age, gender, activity level and metabolic health. You can eat most of the vegetables and fruits. You can also eat some amount of healthy starch like potatoes, rice, oats and sweet potatoes.
For Weight Loss add Protein, Vegetables and Fat in Diet – Step 3
Body needs nutrition to remain healthy. A mindless dieting will result in your body getting deprived of the required nutrition. Our meal should have right balance of proteins, fats and vegetables which have low carbs. Your diet should contain meat, fruits and vegetables which contain fibre, vitamins and minerals. If you plan such a diet there is no physiological need for grains which usually have high carbs.
Sources of Protein
- Eggs – Look for Omega 3 enriched eggs and pastured eggs.
- Meat – Include Chicken, Lamb and Beef in your diet. Lean meat (non red meat) like chicken is better as it has very less fat content.
- Seafood and Fish – Like Lobsters, Salmon, Trout and Shrimp. In fact any fish variety is good.
Vegetables Which Have Low Carb
Following are some of the low carb vegetables. Exact amount of carb intake will depend on amount of serving. Glycemic Index has been developed to tell us about the degree to which carbohydrate foods can raise our blood sugar level. It is a relative ranking of carbohydrate in various foods. Carbohydrates with low GI are digested more slowly. So they are absorbed and metabolised slowly. Therefore such foods cause slower and lower rise in blood glucose and insulin level. A non starchy vegetable will have less than 5 grams of carbs in half cup of vegetable. Low carb vegetables are leaves, stems & flowers, roots & seeds and fruits. Low carb vegetables are also high in fibre!!
- Brussels Sprout
- Green Beans
- Green Bell Peppers
- Sweet Potatoes
- Flax Seeds
You should plan your fat intake from the following sources. Don’t eliminate fat from your diet. If you are eating a low carb diet then do not attempt to eat a non fat diet also. You will feel miserable and unsatisfied and will eventually drop the diet plan. So combining a low carb diet with non fat diet is a recipe for failure of weight loss programme. Coconut oil is highly recommended for cooking food. It is rich in fats called MCT (Medium Chain Triglycerides). MCT is more fulfilling than other fats. It also boosts the metabolism. All the fats mentioned below are natural fats. These are saturated fats and so they do not have the risk of heart decease.
- Coconut Oil
- Mustard Oil
- Olive Oil
- Avocado Oil
For Weight Loss Exercise Four Times a Week – Step 4
The diet plan mentioned above will take care of weight loss. But exercise also is recommended along with the diet plan. Regular exercise both aerobic and with weights, will boost metabolic rate of your body. It will also add more muscle volume which will result in your body burning more calories. Cardiovascular exercises and exercises with weight is a great way of improving overall health. You should start by taking a brisk walk for 30 minutes along with exercise with light weights. As your body gets used to exercise you can start running for 30 minutes and can also take up heavier weights. Do the brisk walking four times a week and the weight training three times a week. Yoga is a great way to lose weight and to stay healthy.
Some More Tips on Weight Loss
Following are few more tips for weight loss: –
Drink More Water
Drink water 30 minutes before each meal. You will feel less hungry and so you will eat less and fewer calories.
High Protein Breakfast
Replace your grain based breakfast (bread, toast etc) with a high protein breakfast. Include eggs, fruits and yogurt in your breakfast menu.
Tea and Coffee
Tea and coffee also raise metabolic rate of the body. But take care that you don’t add sugar to your tan and coffee.
Food with High Fibre
Eat foods which have high viscous fibre content. Such foods can reduce fat around the waist. Beans & Legumes, Nuts, Fruits, Leafy Vegetables, Chia Seeds, Grapefruit and Cruciferous Vegetables are high fibre food items.
Take Small Portions
Use a smaller plate and take small portions of food. Do not eat till your stomach is full. Stop eating before your stomach if full. This way you will eat lesser number of calories.
A good sleep of 8 hours is very important for weight loss regime. Poor sleep pattern contributes to weight gain and obesity. A good sleep is as important as a good diet and exercise. People with short sleep duration are more likely to gain weight. So if you are planning to lose weight getting quality sleep is very important.