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Healthy weight loss is never an easy journey especially with all the different advice floating around the internet. Some of those advices are great, others, are downright dangerous to try and does not produce any results.
In this article, 3 simple methods will be discussed that will guarantee you results without doing anything extreme to the body.
1.Balance in nutrition
1.Balance in nutrition
You do not need to go on a crazy fasting spree or on some ‘exotic’ never heard before diet in order to induce weight loss. All you have to do is first, begin by switching from unhealthy junk to healthy food-totally even snacks. Instead of fries, burgers, cakes and sweets, one can go for fruits as snacks.At this point the goal is to switch to healthy meals, the number of meals doesn't matter.
Once you have eradicated all junk from your diet, the next step is to start practising a healthy food plate type of portioning. That is, split your plate into portions in every serving to represent roughly half to be vegetables, a quarter proteins and the last quarter to be carbohydrates.The meal should be prepared in the healthiest ways possible with minimal fats, salts and sugars.Ensure to keep hydrated with lots of fluid intake as well.
Thirdly, move onto the next stage which is portion control. You can maintain the number of meals per day, but lesser portions until your body adjusts slowly .
Lastly, start skipping meals. This induces a calorie deficit.You can start by skipping just one meal and paying attention to your body and the interval it takes for you to feel hunger. This is to train your mind to eat only when hungry and this will be easier because you already have healthy controlled portions and healthy snacks to fill in for the fasting period.
2.Keep your mental health in check
2.Keep your mental health in check
Stress has been found to directly influence one's weight through increasing the production of cortisol. White cortisol serves an important role of controlling blood sugars, reducing inflammation and helping the body to respond to fight or flight response, a high amount is dangerous to the body.
High cortisol levels induce unhealthy cravings, cause disproportionate storage of fat around the belly area and even slow down normal body metabolism. This serves against weight loss.
On the other side, when one is happy they get a boost of a hormone called serotonin. This hormone is a feel good hormone that allows one to be in a good mood and may even motivate one to perform exercise.Serotonergic signaling may reduce reward‐related, motivational food consumption while peripherally acting serotonin promotes energy absorption and storage. Disturbance in serotonergic signaling is associated with obesity as it increases dysregulation to cravings and hunger.
Therefore, try to engage in activities that boost overall mental health such as:
Good sleeping hours and enough relaxation in between the day.
Healthy eating habits , lots of fruits and vegetables
Stopping or Limiting drug abuse.
Practicing hobbies and physical activities
Socializing with other healthy individuals
3.Physical activity
3.Physical activity
This list simply wouldn't be complete without an element of exercise. Exercise has a lot of benefits, one of which is facilitating weight loss. Two of the best exercises that one can do are walking and aerobics.
Walking is an effective exercise that can be started slowly either by incorporating it into a daily routine or walking at home using guiding videos from the internet- there are plenty. The key is consistently walking set miles for specific days or weeks. Do not expect the change to be visible within a week, be patient with your body.
Aerobics is aimed at activities that increase energy boost and heart rate while burning fat. They include running, cycling , swimming and jogging amongst others. These activities are not hard to do, it's a matter of dedicating three days a week to engage in such activities. To make it more fun, one can even pick an exercise that could double up as a hobby.
Remember
Do not buy products that offer weight loss within ridiculously small periods of times such as one week or one month.
Weight loss is a journey, some people take up to a year to realise significant weight change. Be patient with your body and know that consistency is key. As long as you create a habit and adhere to it, results will follow.
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