7 Secrets of Sustainable Weight Loss

Are you ready to find a solution for weight loss that does not involve that dreadful word, diet?

Despite what you might’ve heard, dieting is not the secret to sustainable weight loss. In fact, depriving your body of nutrients and foods that you enjoy can be very detrimental to your weight loss success. We’re meant to enjoy life! Your fitness and wellness lifestyle should enrich your life – not make it harder or depressing. Rather than dieting, aim for healthy, holistic and sensible eating habits that give you energy, stamina, and pleasure.

So, are you ready to ditch the diet and achieve sustainable weight loss?

To help you unlock the secret to sustainable weight loss, I’ve compiled the following 7 time-tested tips and tricks designed to help you lose weight permanently – without dieting!

#1.) Never skip breakfast!

My grandma taught me to always start the day with a healthy breakfast, preferably a warm one such as oatmeal. Those who skip breakfast are more likely to overeat later in the day (and especially in the evening) as the body is trying to make up for the calories missed at breakfast.

#2.) Plan your meals.

Take half an hour at the beginning of the week and plan your weekly menu and all the ingredients that go along with the recipes you wish to prepare.

Failing to plan, you will more likely reach for something junky or less healthy when you are hungry. Meal planning will also save you tons of time and will get rid of the popular daily dilemma: “what should I have for dinner tonight?”.

#3.) Become good friends with your kitchen.

There are countless reasons why cooking at home is best when it comes to weight loss:

  • You know exactly what ingredients go into your meals.
  • It is much easier to exercise portion control.
  • You can spend the extra money you don’t spend on restaurant food, on good quality, non-GMO, and organic ingredients.
  • Restaurant food and especially fast food chains add preservatives, flavor enhancers, and artificial colors. Besides weight gain, these chemical compounds can cause disease in our bodies.

#4.) Keep your body well hydrated.

Our bodies are 60% water which means that every cell in our body is made up of water. Water is needed for every single process that occurs in our body and that also includes fat burning. Drinking a glass of water before a meal will help you curb your appetite, so you are less likely to overeat. Sometimes, we confuse thirst with hunger. Thus, before you reach for a chocolate bar or crisps, drink a big glass of water.

#5.) Balance your meals with good fats, proteins, and complex carbohydrates.

Our bodies need these three macronutrients for optimal functioning. Fats are not BAD and they do not make us fat, provided that you focus on healthy fats such as extra virgin olive oil, coconut oil, avocados, organic butter (yes, butter is good for some of us) and nuts. Some of us need more protein than others and some people actually need a certain amount of animal-based protein in order to feel healthy. Some bodies can only take plant-based protein and they don’t do well with meat. You just need to listen to your body and figure out what type of protein is best for you. Stop labeling carbs as evil. The only evil carbs are the refined and processed ones such as white flour or white rice. It is simply impossible for our bodies and brains to function without carbohydrates.

#6.) Go to bed early.

This is one of the best ways to prevent late night snacking. Every time you eat a meal (and that also includes a small snack), your insulin levels rise. In turn, glucose (a sugar) circulates in your bloodstream and then it’s taken up by your cells for metabolic processes. However, cells don’t need all that glucose because you are more sedentary in the evening. So, they send it to the muscle tissue and liver where it’s stored as FAT. Bottom line is that late night snacking promotes fat storage.

#7.) Food is not a reward and exercise is not a punishment.

How many times have you said: “I have been good all week, now I can reward myself with a piece of chocolate cake.” Or: “I ate so badly this weekend, now I have to do an extra workout to burn off those extra calories.” Food is fuel for our body, mind, and soul. And exercise is a daily activity that our body, mind, and soul thrive on. If you want a piece of chocolate cake, then have it but don’t use it as a reward or feel guilty about eating it. Also, make sure you eat a chocolate cake that is made with some good quality ingredients instead of some store-bought crap. Exercise your body because you love it and not because you hate it. Exercise can be enjoyable and does not have to take too much of your precious time. The best type of exercise for weight loss is high-intensity interval training where you perform an exercise at a high-intensity level for a short duration of time and then follow with an exercise of lower intensity level or brief recovery period. You can literally get weight loss results in as little as 15 minutes per day.

 

If you change your relationship with food and exercise, you will be rewarded with awesome weight loss results and you will reap tons of health benefits for the rest of your life.

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