Tomorrow I’m going on a diet, starting to live healthy and to exercise. When tomorrow comes, those kinds of decisions are usually postponed to the day after and from the day after to – never. But sometimes little decisions make tomorrow become today, especially when it comes to losing weight.
We all agree it’s harder to lose weight than to gain it, however it all depends on the size of the problem. If you have a few extra pounds, it really is possible to begin losing weight even today, but if the problem is bigger, you are going to need a serious long-term plan.
A few pounds can be lost the same way as they were gained – by making almost unnoticeable changes:
Breakfast must not be skipped: This is probably a fact that everyone knows, but few stick to it. In fact, most of us don’t have a proper breakfast, it is just a little meal in our everyday hurry. Breakfast is important for health and it results in an effect that is not logical on the first hand – by eating breakfast you are going to burn more calories throughout the day than by skipping it.
Cynthia Sass, a nutritionist and spokesperson for the American Dietetic Association, says that all those who skip breakfast eat more later in the day, on the other hand, good breakfast speeds up your metabolism.
Additionally, when you don’t eat in the morning, your body doesn’t just burn calories from fat, but it also spends energy from your muscles – the less muscles one has, the less energy (calories) is consumed.
Reduce your daily intake by 100 calories:
it does not sound much, but that is 36 500 calories per annum which means more than 5kg less fat (1 kg of fat has about 7000 calories). It is not necessary to give up the big things – salad can be eaten without oil or dressing – a small bag of dressing, such as those from McDonald’s, contains as much as 400 calories, big beer has about 500 calories and coffee with cream and sugar about 350.
After all, in the past we didn’t eat salad with dressings but only seasoned with salt and vinegar. If you need to add oil, let it be a few drops of olive oil. You should also drink beer and other alcoholic beverages and sugary soft drinks rarely or eliminate them completely, instead drink mineral water, unsweetened herbal tea or freshly squeezed fruit juices with or without water and without sugar (e.g. lemonade without sugar or with a little honey).
Do not be afraid of fat: most people on diets are afraid of eating fat, but actually carbohydrates are usually the ones that we gain fat from. Fat is not harmful if we eat so called healthy fats like olive oil and nuts. Fats are essential for the feeling of satiety. Statistics show that people on fat reduction diets lose less weight because they almost never achieve a feeling of satiety and in the end eat more than they would if they have been on a healthier diet.
Firm attitude is half the success: excess weight is not gained overnight nor will it go away overnight. Although modern science recognizes that every metabolism is different and that some people gain weight more easily, still that is a small difference and basically we all gain weight by taking in more energy than we spend.
Therefore, determination and setting realistic expectations are the prerequisites for any successful diet. Losing half to two kilograms a week is the ideal rhythm, meaning a significant loss in weight after several months or a year. Facts show that more long-term success have those who decide to slowly lose weight without starving rather than those who are repeatedly trying some new and fast diets.
In fact, it turns out that the easier way is more efficient as well, but two to three weeks is not enough – those are just false promises. Impatience is therefore the only reason why people decide to go on fast and false promising diets, although they are proven ineffective.
Eat more vegetables: replace half of your lunch with vegetables – it is a source of vitamins, minerals and fiber, gives a feeling of satiety and has a low amount of calories. Vegetables and fruits have equal effects in diets, so it’s no problem an apple or banana as a snack. But fruit does have more calories, so it should not be consumed in the same quantities as a vegetables and for many the feeling of satiety in reduction diets is very important because hunger has both physical and psychological consequences.
For example, a cup of banana cut into slices has 134 calories, while the same cup of tomatoes has 27 calories and tomatoes tend to be like a tasty fruit. However, these are the extremes – bananas belong to the group of most caloric fruits, tomatoes and vegetables are in the least caloric group. On average, you can eat twice as much vegetables and still be taking half the calories if you eat the same amount of fruit. Wash and chop vegetables and wear it in a plastic box or plastic bag – it will save you when you get hungry.
Read other useful articles on our Fitness website.