There are many fad diets that allow you to lose weight quickly, while leaving you feeling hungry and deprived. But what's the point of losing weight only to gain it back? To avoid gaining weight permanently, it's best to lose weight slowly. In this article "I want to lose weight: nothing is impossible!", we explain everything to you.
I want to lose weight but don't want to gain it back afterwards.
There is a better way to lose weight. These diet tips can help you avoid diet pitfalls and achieve sustainable weight loss.
I want to lose weight, what is the best diet to lose weight healthily?
Some claim that the key is to eat less and exercise more. Others that a low-fat diet is the only solution. While still others prescribe cutting out carbs. So what should you believe?
The truth is, there is no one-size-fits-all solution to losing weight permanently and healthily. What works for one person may not work for you, as our bodies react differently to different foods, based on genetics and other health factors.
Finding the weight loss method that works best for you will likely take time and require patience, commitment, and some experimentation with different foods and diets.
While some people respond well to calorie counting or other similar restrictive methods, others respond better to having more freedom in planning their weight loss program.
Being free to avoid fried foods or cut back on refined carbohydrates can set them up for success, so don't be too discouraged if a diet that worked for someone else doesn't work for you.
And don't beat yourself up if a diet turns out to be too restrictive for you to stick with. Ultimately, a diet is only good for you if you can stick with it over the long term.
I want to lose weight: While there is no magic bullet for losing weight, there are many steps you can take to develop a healthier relationship with food.
Also read: WHY IS WEIGHT LOSS DIFFICULT?
Four Popular Weight Loss Strategies
1. I want to lose weight so I cut calories
Some experts believe that successfully managing your weight comes down to a simple equation: If you eat fewer calories than you expend, you lose weight. Sounds easy, right? So why is losing weight so hard?
Weight loss is not a linear phenomenon over time. When you cut calories, you may lose weight for the first few weeks, for example, and then something changes. You eat the same number of calories, but you lose less weight, or no weight at all.
That's because when you lose weight, you lose water and lean tissue in addition to fat, your metabolism slows down, and your body goes through other changes. So, to continue losing weight each week, you need to continue cutting calories.
A calorie isn't always a calorie. Eating 100 calories of high fructose corn syrup, for example, may have a different effect on your body than eating 100 calories of broccoli.
The trick to lasting weight loss is to ditch foods that are loaded with calories but don't fill you up (like candy) and replace them with foods that fill you up without being loaded with calories (like vegetables).
Most of us don't always eat to satisfy our hunger. We also turn to food for comfort or to relieve stress, which can quickly derail any weight loss plan.
2. I want to lose weight so I cut down on carbs
Another way of looking at weight loss is that the problem is not consuming too many calories, but rather how the body stores fat after consuming carbohydrates, particularly the role of the hormone insulin.
When you eat a meal, the carbohydrates in the food enter your bloodstream as glucose. In order to control your blood sugar levels, your body always burns this glucose before burning the fat from the meal.
If you eat a meal high in carbohydrates (lots of pasta, rice, bread, or French fries, for example), your body releases insulin to help move all that glucose into your bloodstream.
In addition to regulating blood sugar levels, insulin does two things: It stops fat cells from releasing fat that your body can burn for fuel (because its priority is to burn glucose), and it creates more fat cells to store whatever your body can't burn.
The result is that you gain weight and your body needs more fuel to burn, so you eat more. Since insulin only burns carbs, you crave carbs and so begins the vicious cycle of carb eating and weight gain.
To lose weight, the reasoning is this: you need to break this cycle by cutting out carbs.
Learn more: CARDIO CHALLENGE: JUMP ROPE CALORIE BURNER
3. I want to lose weight so I reduce fat
It's the mainstay of many diets: If you don't want to get fat, don't eat fat. In any grocery aisle, you'll be bombarded with reduced-fat snacks, dairy products, and prepared foods.
But as our low-fat options have exploded, so have obesity rates. So why aren't low-fat diets working for more of us?
- Not all fats are bad.
Healthy or "good" fats can actually help you control your weight, as well as manage your mood and fight fatigue.
Unsaturated fats found in avocados, nuts, seeds, soy milk, tofu and oily fish can help fill you up, while adding a little flavorful olive oil to a plate of vegetables, for example, can make it easier to eat healthy foods and improve the overall quality of your diet.
- We often make the wrong tradeoffs.
Many of us make the mistake of replacing fat with the empty calories of sugar and refined carbohydrates. Instead of eating full-fat yogurt, for example, we consume low-fat or fat-free versions that are loaded with sugar to compensate for the loss of taste.
Or we replace the fatty bacon at breakfast with a muffin or doughnut that causes rapid spikes in blood sugar.
4. I want to lose weight so I follow the Mediterranean diet
The Mediterranean diet emphasizes eating healthy fats and carbohydrates, along with plenty of fresh fruits and vegetables, nuts, fish and olive oil — and only modest amounts of meat and cheese.
But the Mediterranean diet is not just about food. Regular physical activity and sharing meals with other people are also major components.
Also discover: DIET TO LOSE BELLY FAT: EASY RECIPES TO PREPARE
No matter what weight loss strategy you try, it's important to stay motivated.
I want to lose weight so I avoid common diet pitfalls, like emotions.
I want to lose weight, I control food emotions
We don't always eat to satisfy our hunger. Too often, we turn to food when we're stressed or anxious, which can ruin any diet and make us gain weight.
Do you eat when you’re worried, bored, or lonely? Do you snack in front of the TV at the end of a stressful day? Recognizing your emotional eating triggers can make all the difference in your weight loss efforts. If you eat when you’re:
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Stressed out - find healthier ways to calm down. Try yoga, meditation or soaking in a warm bath.
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You're lacking energy - find other ways to cheer yourself up in the mid-afternoon. Try walking around the block, listening to energizing music, or taking a quick nap.
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Feeling lonely or bored - reach out to others instead of searching the fridge. Call a friend who makes you laugh, walk your dog, go to the library.
I practice mindful eating instead.
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Avoid distractions when eating. Try not to eat while working, watching TV, or driving. It's too easy to overeat without thinking.
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Be mindful. Eat slowly, savoring the smells and textures of your food. If your mind wanders, gently bring your attention back to your food and its taste.
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Mix things up to focus on the eating experience. Try using chopsticks instead of a fork, or use your utensils with your non-dominant hand.
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Stop eating before you're full. It takes time for the signal that you've had enough to reach your brain. Don't feel like you have to always clean your plate.
I want to lose weight I reduce my consumption of sugar and refined carbohydrates
Most of us consume unhealthy amounts of sugar and refined carbohydrates. White bread, pizza dough, pasta, pastries, white flour, white rice, and sugary breakfast cereals.
Replace refined carbohydrates with their whole grain equivalents. Eliminating sweets and desserts, however, is only part of the solution.
Sugar is hidden in foods as diverse as soups and canned vegetables. Since your body gets everything it needs from the sugar naturally present in foods, all that added sugar is nothing more than a bunch of empty calories and unhealthy spikes in blood sugar.
I want to lose weight, I stock up on fruits, vegetables and fiber.
Even if you're cutting calories, it doesn't necessarily mean you have to eat less. High-fiber foods like fruits and vegetables are bulkier. They take longer to digest, making them filling and great for weight loss.
In general, you can eat as many fresh fruits and non-starchy vegetables as you want. You'll feel full before you even go over the calorie count.
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Eat vegetables raw or steamed, not fried or breaded, and season them with herbs and spices or a little olive oil for flavor.
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Add fruit to low-sugar cereals – blueberries, strawberries, sliced bananas. You'll still get plenty of sweetness, but with fewer calories, less sugar and more fiber.
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Enrich your sandwiches by adding healthy vegetables like lettuce, tomatoes, sprouts, cucumbers and avocados.
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Snack on carrots or celery with hummus instead of eating high-calorie chips.
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Add vegetables to your favorite main dishes to make them more filling. Even pasta and stir-fries can be diet-friendly if you use fewer noodles and more vegetables.
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Start your meal with a salad or vegetable soup. This will fill you up and allow you to eat fewer main dishes.
You might also like this article: FOOD FOR WEIGHT LOSS: THE BEST FAT BURNERS
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