We all want to lose some weight at some points of our life. Maybe when you realize that a pair of jeans you haven’t worn for a long time does not fit you anymore.
However, some definitely struggle more than others in the efforts to lose weight. I was one of them too. But I find my way to get rid of that path. Fortunately, I’ve known some secrets of weight loss that I would like to share with you.
It’s true that weight loss can be easier if you know some tips and tricks about the diet, the workouts, and more importantly, how to change your motivation and mindsets.
Are you thinking that the diet is responsible for only a minor part of the ultimate result? You’re probably wrong. The diet plays an essential role in losing weight, even much more than we can imagine.
Those who are not strict about what they eat will hardly see positive results in the process of losing weight. If they believe that exercise can make up for their bad diet, it is even more dangerous.
In my personal experience, it is a bitter story. During many years, I held a belief that I was free to eat anything as I had done a lot of exercise. Nevertheless, my hunger grew proportionally with my time at gym.
So, over a year, my weight just experienced a steady rise and I did not know why. Finally, I did research and figured out that the diet is the key.
Sadly, despite realizing its importance, many people still hold false belief about the diet. Let’s look at some of the common features of the diet for weight loss that everyone needs to know!
You have bad impression on fat, don’t you? Do not worry! You are not alone! Many people think that fat is always harmful and we should avoid it as much as possible.
It is obvious that too much fat has bad effects on your weight and general well-being. But wrong fat causes such consequences. On the other hand, if you take the right fat, the results might be opposite.
Good fats exist in many types of foods, such as nuts, avocados or olive oil. They, in fact, have wonderful influence on our belly fat. In addition, when your body gets fat, it becomes full more easily.
So, whenever you feel eager to eat something, go for nuts or even peanut butter. You won’t need to eat in the next few hours.
Besides nuts, you can find these fats in other sources, such as fish or seeds as well.
Many people still claim that dairy is bad for the intention to lose weight. But if you are concerned about science, you know that it is not true.
Many studies explain that the lack of calcium will lead to a concentration of fat mass. In addition, those who are short of calcium find it more challenging to control the appetite. It means that they want to eat more frequently.
On the other hand, studies have concluded that if you take in calcium regularly, fat loss will happen even more quickly and efficiently.
Thus, it is recommended that you choose low-fat milk or yogurt as an indispensable part of your diet. Three servings per day might be ideal to reduce the amount of excess fat in your obese body.
It is ridiculous that you can destroy the effects of what you should eat if you do not pay attention to what you drink. Do not let calories go into your body in another way.
This means that you need to stay away from sugary and alcoholic drinks. Instead, you can choose water, fresh juice or some unsweetened tea.
It is undoubted that workout is a crucial part of weight loss. In fact, most people put so much emphasis on this category and they tend to ignore the others. As I mentioned above, many, including me, think that what to eat does not really matter as much as how we do exercise.
But let’s think about the workouts themselves! Workouts are obviously needed if you wish to lose some weight. But wait a moment, are you confident that you understand all techniques for the best results of weight loss.
Not really! On the Internet, you can find tons of information about workouts, about weight loss. But it is diverse and some are even unreliable. Let’s start changing your thinking about the workouts right now!
Nod your head to show your agreement if you follow the same routine of doing work out over time, day by day, month by month. It all starts with hitting the treadmill, elliptical, or jogging path and you put in your time. Unfortunately, this exercise routine can actually generate the opposite results when it comes to weight loss and fat burning.
Aerobic exercise requires that your energy output needs to increase. As our body is always trying to stay in balance, this kind of exercise may actually act as a biological cue to wake your body up. It is a signal for your body to eat more, which can finally destroy completely your weight-loss efforts throughout time.
This is not to mention the fact that research points out that non-stop aerobic exercise isn’t almost as a good weight-control strategy as stimulating your body by doing aerobics interval training (short bursts of heart-pounding work, also known as HIIT, or high intensity interval training) or strength training (push-ups, squats, anything that builds muscle and power).
This recommendation should not be translated into that you stop your exercise routine and spend countless hours on your couch popping handfuls of chips.
However, TV isn’t the enemy of weight loss as many experts make it out to be, especially if it can enable you to laugh and relax after a long tiring time.
Here’s the reason: Stress has a series of serious impacts on your health (research claims belly fat becomes bigger because of it and stress really slows down the results of weight loss). How to deal with it? You have to know that laughing is the perfect stress-relieving, fat releasing antidote.
Even more impressive, it’s a pretty potent calorie burner in its’ own right. When British researchers looked into the number of calories burned by intense laughing and compared it to the calorie burn of other daily activities (strength training, running, even vacuuming), they found that an hour of intense laughter can burn as many calories—up to 120—as a half hour hitting it hard at the gym!
Mindsets play a vital role in the ultimate results of your weight loss. If you think about it right, you can do it right. If you are not motivated enough, you are not likely to be patient till the end either.
Therefore, it is necessary to focus on motivation and mindsets in your attempts to lose weight.
You had better do so as fast and early as you can. Not only does it improve your psychological well-being, but it also allows you to achieve the final result better.
In a 2010 University of Florida study, when researchers analyzed data on 262 middle-aged women who were struggling with obesity, they demonstrated that shedding weight fast lead to larger overall weight loss and longer-term success in keeping it off.
Overall, in order to make weight loss more efficient, you need to change your mindsets to be always prepared. In other words, you have to plan ahead of time to have an appropriate timetable of your workouts and diet.
It is very important to plan ahead and prepare when you’re working on eating healthy foods in the correct amounts.
Deciding your weekly menu and shopping in advance will arm you for success. Prepare your meals and snacks for the week on Sunday, and portion them out in your refrigerator in containers.
You can hard-boil six or seven eggs and keep them in the refrigerator for breakfasts or snacks. Or cook up a large batch of steel-cut long-cooking oats (since this variety contains the most nutrients) on Sunday, and measure it into single-portion sizes in bowls covered with plastic wrap in your refrigerator.
You can reheat these in one minute in the microwave each morning before work. You can also grill up a bunch of chicken breast, tofu or fish and portion it along with steamed asparagus, broccoli or green beans into containers for lunches, dinners and snacks.
Overall, I hope that these ultimate secrets have already helped you fix some mistakes in your attempts to lose weight. It is never easy to achieve the ideal weight, so do not put yourself into so much pressure.
Be optimistic and follow what you’ve learnt. The good results will come soon!