For many people losing weight can be a challenge, they find it difficult and much more challenging than they imagine it would be. Many people will go on the latest fad diet only to discover that it's inflexible and to rigid to follow and get frustrated and wind up giving up in their efforts to lose weight.
Many diets that's based on the traditional ways of dieting tends to be you with a lack of energy and feeling hungry all the time. And many people get frustrated because those kinds of diets has a tendency to be very effective in the beginning, however the results begins to diminish over time and you don't get the weight loss results as fast as you'd like. That's because your body will slowly adapt to the changes in your diet and weight loss results will begin to slow down as well.
In order to achieve weight loss without having to go on a diet use in you need to change some of your dietary habits and adjust your lifestyle to become more physically active. In other words you'll need to create a calorie deficit from your current lifestyle. The basic ways of doing this is by dieting and/or exercising. Most people find that it's easier and much more effective when done in combination.
Reduce your calorie intake
You don't need to go on a diet and keep track of every calorie that you consume, however you need to at least become more aware of low calorie and high calorie foods and avoid eating foods that are high in calories and add little or no nutritional value. Get a up to date calorie guide a get a general idea of the foods you eat as well as any soft drinks or other beverages that you drink.
Depending on your eating habits you might want to consider altering them so that you consume the bulk of the calories earlier in the day giving yourself more time to work off the calories and less chance of the extra calories being converted to fat. You might not need to reduce your calorie consumption, but just your eating habits. For example, avoid eating late at night when the food you eat is more likely to be stored as fat by your body.
Also eating 5 - 6 smaller sized meals throughout the day rather than the traditional 3 large meals a day helps to provide your body with a much more consistent form of fuel and less "extra" calories that's more likely to be stored as fat. Another thing to keep in mind is to never skip breakfast to try and reduce calories when trying to lose weight. Like they say it's the most important meal of the day. It gets your metabolism and your body's natural fat burning processes revved back up after a nights sleep, skipping it would help to slow it down thus burning off less calories.
Drink more water in place of sodas or other beverages. Water helps to make you feel "fuller" and acts as a natural appetite suppressant and helps your body to metabolize burning off fats better. Try to substitute water for the soft drinks (even diet sodas) that you're drinking now and you'll be cutting back on hundreds of calories per day. The sugars in the soft drinks and other beverages wreaks havoc on your blood sugar and insulin levels and adds to the difficulty when losing weight.
Get more fiber in your diet, most people don't get the recommended daily amount (25 - 35 grams), it has little nutritional value and calories, and your body doesn't digest it, but besides doing wonderful things for your health it also helps when it comes to weight loss by helping you to feel "fuller". Your body won't digest the fiber, but it passes through your body taking excess calories, potential toxins and cholesterol with it.
Get more physically active
Dieting and exercising has proven to be a powerful and effective combination for losing weight. Or in this case "not dieting" and exercise. If you keep your current dietary habits the same and increase your physical activity you will create a calorie deficit and begin to lose weight. Physical activity such as exercising helps to speed up your metabolism which dieting has a tendency to decrease, thus there's the low energy levels that's associated with dieting. Increasing your physical activity can be something as easy as putting on a pair of old sneakers and going out to walk the dog, anything that elevates your heart rate for an extended time will do. The more you increase your heart rate the more calories it will burn off.
Tip: exercising and working out can help to stifle your hunger, it suppresses your appetite during physical activity and for a little while afterwards. The natural tendency is to think that by not eating immediately after working out you'll be burning more fat and losing weight. However, if you're like most people you'll get ravenously hungry an hour or two later and the tendency is to over eat at that time.
The trick is to eat food that will fill up your stomach and nourish your body as soon as you can after a workout. Even though you're not immediately hungry getting some food in your stomach will help to keep you from overeating later on.
Reduce your stress level
In today's hectic lifestyle stress is a chronic problem for a lot of individuals, and one is not good for your blood pressure and health it can also impact your weight in a major way. When your body gets stressed it releases all hormone called cortisol, your body produces cortisol naturally and it's beneficial to your body in many ways, however it will also send a signal to store more fat, and for most people it'll begin to show in the belly area as it's the easiest and will use obvious place that it'll begin to show. To help to fight this do what you can to try to reduce your stress levels, many people find that working out helps with that and helps to reduce your weight at the same time. Your body will function more efficiently when you reduce your cortisol levels.
Set easily reachable weight loss goals
Losing weight can be as hard or easy as you make it. By trying to lose the weight too fast and setting the weight loss goals too high many people set themselves up for failure. If you set your weight loss goals too high, and too fast the tendency is to get frustrated and discouraged and give up when you can't meet your goals. Instead set realistic goals that are easily met in you'll remain more motivated in your weight loss efforts. Set your weight loss goal to lose only a pound or two a week and give your body the time it needs to adjust itself to the changes and the reduction in weight is much more likely to become permanent.
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