How to Swap Crash Diets for Long-term Weight Loss
In simple terms, we should create a calorie deficit of 3,500 to lose 1lb in weight. If we eat 3,500 more than we burn off, we will put on a 1lb. There are obviously more complex processes and factors to consider, but it’s a good rule of thumb on which to base a long-term diet plan. It means that by losing 500 calories from your day – either through diet, exercise or a combination of both – you should be able to lose 1lb in weight each week. Any diet plan that aims to lose more than 1-2 pounds per week is probably unsustainable in most cases. Here’s how to achieve sustainable weight loss which becomes a lifestyle, not a fad.
1. Make Sure You’re Eating Enough
Eating too few calories will slow your metabolism and could force your body into starvation mode; the body perceives food may be in short supply and so it holds onto fat instead of using it. If you’re exercising without enough calories, your body won’t be able to build muscle, which is needed to burn maximum calories and give you a more toned physique. Ideally, your calories should come from nutrient-rich healthy foods including protein, carbs, and fats.
2. Get the Most Important Nutrients
The foods you eat should be rich in nutrients to ensure we have the energy to both function and to maximize the potential for weight loss. Minimize processed foods whenever possible and opt for low-calorie, nutrient-packed healthy foods, like vegetables, fruits, whole grains, non-fat dairy products, and legumes. These foods will also help you to maintain your weight in the long-term.
How you eat is as important as what you eat as it’s now widely believed that the best way to keep your metabolism working and burning energy is to eat in small portions throughout the day rather than going for long periods with no food before a large meal. If you’re confused by which foods you should be eating, the right number of calories to consume or portion sizes, you may want to consider companies like www.resultplan.com. This diet plan company works out how many calories you should be consuming based on your vital statistics and activity levels and delivers a balanced and healthy meal plan tailored to your goals.
3. Write Your Own Rules
Identify your own food vices and unhealthy habits and enforce some rules on yourself. If you tend to snack through an entire pack of biscuits with a cup of tea, limit yourself to 1 or 2. Never eat fruit? Add an apple into your lunchbox. If you like to eat bread with all your meals, remove it from breakfast and dinner. If you struggle to drink water, try and drink just one 500ml glass per day in week 1, and then up it by 500ml for the next few weeks until you’re drinking the recommended 2 liters per day. If the goals are relevant to your lifestyle, you’re more likely to turn them into sustainable habits.
4. Enjoy Your Food
The best diets are the ones which don’t feel like a hardship, and healthy meals don’t need to be boring. Invest in some herbs and spices and experiment with new flavors. Don’t deny yourself treats completely; just make sure you limit yourself and really enjoy them when you have them.
Category: Health
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