Weight loss is not an easy thing. Oftentimes, we take the easy way out or at least the short term way out. We use fad or crash diets. They are temporary, we go back to our old ways, and most of the weight we lost in the first place was nothing more than water weight! But how do you find the solution to this? We want to lose weight fast, maybe we want to get ready for a big event or bikini season for example. But either way, the question is, how can you actually see long lasting and effective results?
Never Drop An Entire Food Group
Many make the mistake of getting into diets that require that you drop an entire food group. Your body needs all of the major food groups, they all perform essential functions. And not only can you not maintain this kind of diet, it is extremely unhealthy. A low carb diet would be the perfect example of this. Even a low fat diet can be quite detrimental as the body actually needs good fatty acids.
Exercise For At Least 1 Hour Per Day
Yes, some have said that it should be just 30 minutes per day to get the maximum benefits. But the simple reality is that experts have recently proven that your body actually needs at least 60 minutes of cardio per day to really burn more fat. If you want more effective results for your time, I would actually suggest using what’s called interval training. You go between speeds, never allowing your body to get used to one speed, and it burns more fat in the same amount of time as a simple and steady jog or even sprint.
for your health and
balanced meal plan
As Hippocrates said, you are what you eat. The meaning of this phrase concerns every person, who takes care of his health. The food we eat has a big impact on our vital activity, state of health and quality of life.
Nowadays healthy diet is very popular and everyone knows that he should give up junk food. But not everyone knows what he must eat except for grain, vegetables and protein food.
It's essential to diversify your diet. Every bite of food should provide you with vitamins, minerals and phytonutrients that are necessary for good health.
So how can we have a proper nutrition plan?
We prepared a PDF-file to help you. It contains TOP-10 ingredients, which should be added to everyone's diet.
Drink More Water
The majority of the world’s population is chronically dehydrated. And most of the time, we actually mistake thirst for hunger. This is rather unfortunate. However, the majority of the population suffers from this particular problem. We overeat when we could actually cut our caloric intake in half by simply drinking the recommended 64oz of water per day or for that matter more. Water is absolutely essential to every function of the body, and it also has a certain cleansing effect on the body.
Eat More Fruits And Vegetables
Fruits and vegetables are an absolutely essential part of the weight loss process. They are nutrient dense foods full of vitamins and minerals. They also have powerful fibers and antioxidants. And these can help you to lose more weight with a significantly lower number of calories. When using fruits and vegetables, you will fill up the bulk of your diet.
Don’t Forget The Good Fatty Acids
Yes, it’s true. There are good fatty acids. For the most part, omega fatty acids are simply good for the heart. They have said that CLA may promote fat burning results. But they are small. However, the simple fact is that not only will you not get all of the health benefits you need if you do not consume good fatty acids, it may actually stall or even stop your weight loss progress if you have little to no good fatty acids in your diet.
Use Some Weight Training
Weight training may seem counter-intuitive to weight loss as muscle weighs more than fat. But obviously, you are better defining your body when you have more muscle, and it doesn’t actually have to be bulky or inconvenient. When it comes to weight training, you will find that it naturally increases the metabolism and improves the body’s function.
Focus On Being Healthy, Not Thin
Sometimes we get caught up in the Hollywood trends, and one can get too thin. So when you look in the mirror, obviously being obese is not healthy. But one should note that being too thin is equally as dangerous and unhealthy.
Join A Support Group Or Diet With Friends
It’s hard to do things on your own. This also applies to weight loss. If you are not with a group, you will not get the benefit of some of the experiences and ideas that some may come up with. Likewise, you are 10X more likely to fail, because you do not have that extra support of people telling you to keep going, people to compete with, and people who will encourage you even when you are struggling or when you may mess up. A support group will encourage you to get back on the horse when the inevitable happens.
When you eat more slowly, you avoid problems such as indigestion, because you are allowing your body to process food and chewing it at a greater rate, breaking down the cell walls. But you are also giving your body time to tell you that it is actually full.
Keep A Diary
One of the biggest aids in achieving real weight loss is knowing who you are and what your triggers are. You may not recognize them now. But if you keep a diary, you will start to see patterns, you can keep track of which foods actually work for you, you can count calories, and there are various other benefits to keeping a certain record.