It is necessary to look at weight loss in a broader context and to compose individual pieces of puzzles called lifestyle about the image of one's dream self. The overall transformation of the character is, in a way, a work of art that requires vision, purpose, and sufficient motivation, because staying on the couch with potato chips and a glass of good juice will sometimes be more tempting than fulfilling your training plan. But the result will bring much better satisfaction than a bottle of wine on TV.
Michelangelo did not print his statues in a week either, but he had a clear vision and plan. Over time, the right lifestyle habits will reward us with a more attractive figure and greater self-confidence.
What will you learn in today's article?
.How to set your diet properly
.How to get more protein and fiber into the body
.How often and how you should play sports
.What role do sleep and patience play in changing lifestyles?
10 tips to make it easier to burn fat and lose weight.
1. Create a customized meal plan.
We will start nicely from the floor and create a meal plan according to our needs and lifestyle. Nice nut, isn't it? Let's crack it!
Key questions to answer:
1. Does breakfast and your lifestyle suit you?
2. How many times a day are you used to eating?
3. Is smaller meals a day better or less big?
4. Do you ever feel like having a sweet tooth?
5. Will you ever catch yourself in the evening raid on the fridge? And how often?
6. Do you have a craving for junk food?
7. Do you eat and "just stick to something"?
After answering the above questions, we should have a little closer idea of our eating habits. If we answered "YES" very often in the second half of the questions, we will probably have a smaller or larger problem in eating. Don't worry, it's quite easy to solve.
Most of the reasons why we have a craving for sweet, fatty, or salty food, or that we happen to fill the fridge, stem from unhealthy eating habits. And it doesn't matter if we survive all day on coffee and pastries or we don't eat all day and go crazy twice as much in the evening. Let's set a better path.
How do you easily create a customized meal plan?
From the answered questions, we found out that we like breakfast with a smaller meal, after which it suits us to have a smaller snack, a bigger lunch, a bigger snack, and a lighter dinner. After training, the protein suits us to supplement protein and regenerate faster. What's next?
1. We will determine the number of larger meals and snacks as we think it suits us. In the model case, these are 2 larger meals supplemented by 4 smaller meals.
2. We will formulate each meal so that it contains all the nutrients according to a healthy plate from Harvard. This will ensure a balanced intake of all nutrients and prevent uncontrollable tastes, hunger and, together with our diet plan, will help us prevent raids on the refrigerator.
3. We prepare our favorite dishes prepared according to the principles of a healthy plate at least one day in advance inboxes. Boxing is the easiest, most reliable, and cheapest way to have control over your diet. However, this is not a necessity. But it makes life much easier. For example, we can determine 2 days a week when we will prepare food, and we are taken care of. For the next few days, we will prepare snacks or breakfast in just a few minutes.
4. In restaurants and on other occasions, we follow the principles of a healthy plate.
2. Add more protein to your diet.
Protein is a building material for our muscles and at the same time, it is the nutrient that has the greatest satiety. After eating a good portion of protein, we will feel happier and more saturated than after eating a protein-poor diet.
A bonus is a fact that the proteins on their metabolism to consume about 20 - 30% of its energy value, so that from 100 calories from protein realistically utilize 70 - 80 calories. The higher the proportion of protein in the diet will playfully help us to eat fewer calories spontaneously, and thus help create the caloric deficit necessary for weight loss.
How to do it?
1. We should enrich our diet with quality sources of protein, such as lean meat, quality dairy products, eggs, fish, legumes, and nuts.
2. We can use protein bars for snacks, cookies, puddings or other goodies along with a piece of fruit.
3. After training, it is nice to supplement protein with quality whey or a multi-component plant vegan protein.
4. We simply increase the proportion of protein according to a healthy plate.
3. Eat a lot of fiber.
Fiber is almost indispensable for our health. If we lighten it up a bit, for us, it is something like burgers for America or Vladimir Putin for Russia. Not only does it function as a "brush" on the intestines and keep our digestive system in shape, but our miniature tenants also enjoy the fiber in the form of hundreds of billions of microbial cells (about 350 trillion) that feed on the fiber. We host about 10 times more of these "tenants" than we have our own cells.
In return for renting our gut to our microbial cells, they help us lose weight more easily, strengthen the immune system or improve our mental state.
How does it work?
1. Fiber fights hunger in such a way that after consuming foods rich in fiber, we feel full for longer.
2. A bonus is the fact that fiber keeps insulin under control by ensuring a more gradual rise in blood sugar levels. Thanks to this, there will be no situation where we find ourselves in a circle of early hunger after eating.
3. We should take about 30 grams of fiber a day. Therefore, bet on wholemeal bread, cereals, vegetables, fruits, nuts, legumes, and other foods naturally rich in fiber. They can also be protein bars containing easily digestible maize or chicory fiber.
4. Thanks to fiber, we end up consuming fewer calories than from fiber-poor foods, which will help us lose weight.
4. Avoid highly industrialized foods and foods.
Why not only lose weight but ideally exclude the goodies behind the label for highly industrially processed food?
It is simple. In small quantities, these foods contain a relatively large amount of energy. Also, such foods saturate us very little and it is easier for us to eat larger quantities. An eaten bag of potato chips or two smaller fast-food burgers represents half the amount of our energy ration per day. Needless to say, we will be hungry for such a meal in a moment.
Also, these foods are poor in other valuable micronutrients , but rich in salt and unhealthy fats. By eliminating these foods from the diet, we will save a lot of unnecessary calories.
5. Check your food portions. Shrink your plates.
When we load a good portion of food on a plate, it is quite easy to eat more food than is enough for us. That's why it's nice to have a lot of food in your eye, which will be enough for breakfast, lunch, or dinner. But how to achieve easier weight loss?
Let's start using smaller plates! This will reduce the area on which we put food, we will eat less energy and it will help us with weight loss. We don't necessarily have to start eating all the food from the smaller plates right away. All you have to do is eat only one meal a day from a smaller plate and add another over time.
6. Stay hydrated enough and don't drink your calories.
We cannot live without water. All vital reactions in our body take place in water. Therefore, it is important to pay attention to an adequate drinking regime. Not only that! A sufficient drinking regime can help us lose more fat thanks to a small increase in resting metabolism. When we drink enough before a meal, this strategy will help us absorb less energy in the next meal (Davy et al., 2008; Dennis et al., 2010; Stookey et al., 2008).
Thus, on average, we should take about 30-45 ml of water per kilogram of body weight in drinks and food per day.
Don't drink lemonade, you consume hundreds of calories unnecessarily.
Lemonades and sugary drinks are a source of empty energy in the form of sugar. With a liter of Coca Cola, we drink the energy equivalent of a decently nutritious meal and unnecessarily ingest over 100 grams of sugar. In the case of sweetened mineral waters, the situation is often a little better, when, for example, such orange Mattoni contains about 40 grams of sugar, which is energetically equal to a smaller snack.
Unsweetened coffee and tea, on the other hand, help speed up metabolism
Coffee without sugar and cream is almost a calorie-free drink just like tea. Their bonus is the fact that thanks to caffeine they help speed up metabolism and act as such natural fat burners. You shouldn't overdo it with caffeine. Ideally, stick to about 400 mg of caffeine per day (3-4 espresso or 6-7 teas).
7. Do sports at least three times a week. Give strength training and cardio a chance.
Every move counts. When we find a place in our lifestyle for regular sports, we have almost won. During sports activities, we give our body a lot to make it stronger, more persistent, and healthier. Also, we burn a decent amount of calories through sports. This will make it easier for us to maintain a healthy weight, fitness, or lose weight.
It is ideal to do strength training 2-3 times a week, supplemented by endurance sports about 2 times a week, and of course, any movement during the week that makes us happy. However, this is not a necessity. Any sport we enjoy is a great choice.
How much energy and kilograms of fat do we theoretically burn per year if we exercise regularly?
If we take an hour of strength training three times a week and go jogging for half an hour twice a week, we will create a positive relationship with sports, support our health and lose weight more easily.
. With these activities alone, an average 65-kilogram a woman can burn 1,625 kcal per week
. With these activities alone, an average of 80 kilogram man can burn an average of 2,000 kcal
If they played sports like this all year, they would theoretically burn:
. A woman would burn an average of 86,125 kcal per year, which is theoretically 11.1 kilograms of fat burned
. A man would burn an average of 106,000 kcal per year, which is theoretically 13.6 kilograms of fat burned
And I'm not talking about the next 24-48 hours after training, when the RMR (resting metabolism) is so high that we burn about 5-10% more calories in the case of strength training than if we didn't go to training. With regular sports, weight loss will simply be easier for us.
8. Move as much as possible during the day and take short breaks at work.
Let's look for any excuse to move. To work either on
foot or by bike. The same from work. Escalators? Let's leave it
at a different pace and run up the stairs. Lift? We'd better
bet on the stairs again.
Do we work on the computer for several hours a day? Let's take regular
stretching breaks or a short walk to the coffee machine.
Once again, we will be more active and the calories burned will only jump in.
You can read more ways to move more during the day in the article entitled 5 ways to move more during the day and promote weight loss
9. Don't forget to get good quality and enough sleep.
Little sleep is anything under 6 hours a day. The ideal sleep period for most adults is between 7-9 hours per day. It will be difficult without sleep. We will lose hormones by not getting enough sleep, we will have a greater appetite and we will not feel so satisfied after eating. The level of the stress hormone cortisol increases and the level of testosterone decreases.
It all adds up to gaining weight. Thanks to a good night's sleep, we will be more active, more efficient, and healthier overall.
10. Be patient.
Changes are not happening from day to day and even a small improvement in lifestyle is counting, this is necessary to realize. Everything takes time. Let's take an example. When we walk up the stairs wherever possible, we come to the conclusion that we walk up the stairs for 15 minutes a day.
. A 15-minute walk up the stairs for a 65-kilogram woman means an average of 113 kcal burned.
. A 15-minute walk up the stairs for an 80-kilogram man means an average of 140 kcal burned.
. They walked up the stairs for 15 minutes every day of the year, they would theoretically burn for a year:
. A woman would burn an average of 41,610 kcal per year, which is theoretically 5.4 kilograms of fat burned.
. A man would burn an average of 51,100 kcal per year, which is theoretically 6.5 kilograms of fat burned.
And that's worth such a small lifestyle change.
. You can read more tips in the article called 10 simple tips on how to start eating and exercising healthily
What to take from it?
By mastering simple lifestyle changes, we can tilt the bowls of weight loss scales to our side. It all starts with creating at least some plan or system in food and knowing what suits us. Blindly copying foreign diets really doesn't make sense.
More protein, fiber, and fresh foods in the diet means not only a healthier self but also a richer self with a better potential to lose weight. Water and unsweetened mineral water with occasional enjoyment of a few cups of your favorite coffee or tea should be the basis of an optimal drinking regime.
Natural movement, any sport, enough sleep, and patience are the keys to success.
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