Let’s face it, long term weight loss requires some adjustments to your lifestyle by changing your diet as well as increasing exercise/ workouts. But don’t panic! It is completely possible for you to achieve your goals! Here are some simple and easy tips to help you empower yourself to stay on track. And remember, do what you can. Doing something is better than doing nothing.
1. Take at-least 1050 to 1200 calories in a day. This is the minimum/ lowest amount of calories you can comfortably take without forcing your body into a starvation mode. If you eat less than the minimum you will trick your body to store more fat because it is reacting to famine and storing more calories so as to keep you alive.
2. Dedicate one hour of your day to cardiovascular exercise. Cardiovascular exercises will help burn down calories faster and also tighten and firm the body muscles. Under normal circumstances, you are required to give your body some days off to regain from the exercise routine. So think about it 168 hours in a week, one hour of exercise for 5 days means 5 hours out of your week to dedicate to you and your body.
3. Reduce your starch and sodium intake. This will basically reduce fluids and fluid retention/ bloating. Complete elimination of sodium from the diet can make you lose up to 5 pounds when you start your diet. This method of water loss is excellent for dieters who are trying to meet/ achieve a close goal.
4. Take fresh fruits, egg whites, vegetables, skinless chicken breasts, soy products, shellfish, fish, nonfat dairy products and 95% lean meat. Eliminating starches, animal fats and sugars from the diet but retaining protein will allow you burn down fats not muscles.
5. Most of the weight that you will lose at the beginning will be purely water weight. To ensure that you stay healthy and do not become dehydrated drink 8 glasses of water a day. By drinking a lot of water you will prevent your body from confusing thirst as hunger.
6. Stay away from all unhealthy foods such as snacks. This will keep you away from the temptation of breaking your diet. You may also jot down all the foods that you consume, so as to feel much more accountable for your food diet.
7. Snack on ginger, fennel seeds,pineapple, peppermint, parsley and yoghurt with honey. Base on the research conducted by Dr. Blatner, these type of foods will reduce bloating and also make the stomach look smaller than usual even if you did not lose the weight you hoping to lose.
Before you begin on any diet or exercise, talk to your doctor. Based on your age, weight and health status your doctor will tell you the foods and exercises regimens which are best for you.