Browse the Internet and you will find roughly a million articles that revolve around the subject of weight loss. If you are reading this article, you have probably heard of the saying ‘calories in calories out.’ What this means is to eat fewer calories than you burn to lose weight.
Easier said than done, right?
Weight is a heavy topic that affects a multitude of people. Many would go to unimaginable lengths just to shed a pound or two.
Experts say that the best way to lose weight is by doing it gradually. This way, the weight is more likely to stay off. Safe weight loss is about losing fat. The many uncouth ways of weight loss cause loss of muscle and water instead of fat.
Someone seeking to lose weight should aim for at least one or two pounds per week, avoid fad diets and make gradual lifestyle changes that you are likely to stick to overtime.
Want to shed off those extra pounds, below are ways to do it safely.
- Intermittent fasting
You are probably wondering what the buzz on intermittent fasting is all about. When I first heard of it I went to do some online research and the reviews were good.
Intermittent fasting is mainly fluctuating between periods one eats and periods where fasting is done. It may involve eating for eight hours and fasting for sixteen hours, fasting for a whole day once a week or limiting your food intake to 500 calories during the time that you are fasting.
How intermittent fasting works is by lowering the insulin levels during periods of fasting which, in turn, reverses or slows down the fat-storing process hence weight loss
- Cutting back on sugar and starch
Another effective way of losing weight is cutting back on sugar and starch. By doing so, insulin levels go down significantly lowering hunger levels and you end up consuming fewer calories.
Another benefit of cutting down on carbohydrates and sugar is that it will trick the body into feeding off of stored fat as compared to its normal routine of burning carbs for energy.
Also, it allows the kidneys to release excess sodium and water from the body reducing bloating and unnecessary water weight.
- Eating proteins, fats, and vegetables
When losing weight, all meals should include low-carb vegetables, a protein and fat source. Doing this will automatically lower your carbohydrate levels to the recommended range.
Consuming proteins is vital to our bodies. They are known to boost metabolism rates. They also reduce cravings and the need for unnecessary snacking.
Loading your plate with low-carb vegetables like broccoli, spinach and kales are equally important. You can easily eat as much of the low-carb vegetables without going over the recommended amounts of carbohydrates needed by the body. Additionally, they contain fiber, minerals, and vitamins that are necessary to gain a healthy body.
Last but not least, the importance of fats in the body cannot be overestimated. Trying a low-fat diet as well as a low-carb diet is a recipe for failure. Some healthy sources of fats include avocado, olive oil, and butter.