Losing weight can be really hard sometimes. It can be frustrating to do everything right and not see any movement on the scale. Or maybe something worked a few years ago, but it’s not working anymore. I totally get it.
While there are many diets out there, the basics never change. So here are the easiest and most effective ways to kick start your diet this 2020.
You will get the best weight loss results when you are able to follow a relatively consistent regimen for a set period of time. This means at least 3-5 days without any extras rather than reverting to the “I have been good all day, so I deserve a treat at night trick”. The reason for this is that it takes several days of tight calorie control to induce fat loss which can be easily disrupted when little extras slip in every day.
EAT CARBS SENSIBLY
A recent review completed by physicians at the Mayo clinic has confirmed what many of us have known for some time — when it comes to quick weight loss, been sensible with your carbs is the way to go. Not forever, but to get results initially and even for a period of 3-6 months. This is why it is important to know exactly what you are eating and how active you are. Often times, we are not honest about our consistency level, workouts, food portions, snacking and managing stress level.
EAT A BOWL OF SALAD DAILY
The more vegetables and salad we consume, the better it is for weight loss and a simple and effective dietary strategy is to simply replace one meal a day with a salad or green smoothies. Try a large salad for lunch, or swap dinner for a soup or plain vegetables. This simple strategy will significantly reduce your calorie intake for the day while you are still consuming three meals each day.
DRINK LOADS OF WATER
Most of us walk around dehydrated which can be one of the reasons we feel tired, lethargic and hungry. Drinking at least two litres of water every day is a simple way to help manage your appetite and reduce the total amount of food you are eating.
GO LIGHT AT NIGHT
Generally speaking we eat dinner much later than is ideal and for this reason, the later you have your evening meal, the lighter it should be. I wont advise eating late dinners, plan your meals so you don’t have to rush or eat just anything.
FEED YOUR HUNGER
Hunger is a sign your body is burning food efficiently and when we are in control of our calorie intake we should feel hungry every 3-4 hours. At times when you are trying to lose weight, ignoring extreme hunger may result in you consuming too few calories to efficiently burn body fat. For this reason if you genuinely feel hungry in between your meals, add in a small protein rich snack such as a handful of nuts and a fruit.
MOVE A LOT
When we team a low calorie diet with a lot of high intensity exercise the result can be a large calorie deficit between how much we are burning and how many calories we are eating. Too much of a deficit can slow down weight loss which is why plenty of movement when you are not eating a lot can trump exercise. This means lots of steps, at least 10000-12000 every single day.
FACTOR IN A TREAT
Diets fail because they are not sustainable; we do not like what we are eating and we miss the foods we love. Simply factoring in regular portion controlled treats at least every second day is an easy way to help support dietary compliance. Good options include a small bite size chocolate, a small coffee, a glass of wine or a restaurant meal out once a week.
Planning is the key to dietary success — knowing what you are going to eat in advance so you are not tempted when high calorie foods cross your path. This means taking time out to order groceries online or to get to the shops; pack your lunch the night before and know what you are having for dinner before someone suggests take away. This way you remain in control of your food decisions rather than becoming a victim of your food environment.