Weight loss does not need to be overcomplicated. You do not have to follow a restrictive diet plans, count calories or macronutrients and spend hours in a kitchen. Follow this 7 Habits For a Highly Successful Weight Loss to achieve your weight loss goals without many sacrifices.
1.EAT A WHOLE-FOOD DIET
Whole foods are those that are completely unprocessed or have been minimally processed when you eat them. As a result, they are free from added sugars, fats, sodium and preservatives, all of which should be limited as much as possible in a healthy weight loss diet and for a general health benefits. We can feel better and maybe even treat and prevent chronic illness by eating primarily whole foods rich in fibre, minerals, vitamins, phytonutrients and omega-3 fatty acids.
Real foods are easier to digest, absorb and make use of for our body, which will nourish the organs and create energy form it. Processed, packaged food is confusing to our body. The body doesn’t really now how to utilise it therefore it is more likely to store it as a fat. More than that, processed food may cause inflammation and overstimulation of the immune system, it can lead to hormonal imbalances and toxic liver overload.
For those reasons it is best to buy your food as close to the source as possible. Buy your veggies at the farmers market, get your fish form the fish store, your meat at the butchers at your bread (wholegrain and gluten free is best) from the bakery. Health food stores are great for a healthy snacks and dry goods. That’s the best way to go. Many places offer online services, were you can order fresh, organic, healthy foods and get it delivered to your door step.
If you are buying food in a package always read the label, check the nutrient content (carbohydrates, sugar, fat, protein, etc) and the ingredients list. If the ingredients list contains more than five ingredients or names and symbols that don’t understand it is very likely highly processed and unhealthy product. Look out for the sugar content as well. We should not be consuming more than 25 grams of total sugar a day, were for example:
- bunch of kale has 1.3 grams of sugar
- one apple has 10 grams of sugar
- small Yoplait strawberry yoghurt has 26 grams of sugar in small pot and 20 ingredients at the ingredients list!
2. RAIBOW ON THE PLATE
Introducing a variety of colourful vegetables and low GL fruits to your diet will help you to lose weight in a very healthy way. The more colourful your plate more different nutrients you will get from it and more delicious your meal will be. Both factors are very important because when your diet is nutrient rich you are less likely to rich for unhealthy foods, your body just doesn’t crave it any more. When your plate looks colourful and delicious you will enjoy your food better and you will less likely go back to unhealthy eating habits.
Vegetables and low GL fruits are a wonderful source of fibre. Eating more fibre supports a healthy digestion, prevents weight gain and may help you to lose weight. Fibre it’s a carbohydrate, but unlike other carbs, it isn’t easily digested by your body, so it passes quickly through your system without causing your blood sugar to rise rapidly.
Colourful vegetables and low GL fruits are also very high in antioxidants. Antioxidants play important roles in the body that are vital to maintaining good health and preventing disease. Antioxidants have no direct effect on weight loss, however, the foods that are rich in antioxidants are the same ones that can help you slim down. Also when we loss weight we tend to realise Reactive Oxidative Spices (ROS), which can be harmful to our health if there’s not enough antioxidants in the body to prevent that.
The best sources of colourful fibre and antioxidant rich vegetables and fruits are:
kale, broccoli, brussels sprouts, cauliflower, cabbage, collard greens, swiss chard, spinach, carrots, asparagus, radishes, pumpkin, butternut squash, beetroot, artichokes, leeks, onions, peppers, courgettes, aubergines, tomatoes, cucumbers, sweet potatoes, mustard greens, watercress, lemons, apples, blueberries, raspberries, blackberries, strawberries, kiwi, etc.
Remember that it is best to eat organic vegetables and fruits which have higher content of nutrients and are pesticide free. Most nutrient rich will be local grown, not imported vegetables and low GL fruits.
3. DON’T BE AFRAID OF HEALTHY FATS
Fat is essential, it provide our body with energy and provide storage spots for energy in the body. Fat also helps move the vitamins A, D, E and K through your bloodstream and absorb them into your body. Fat also provides insulation for body temperature regulation by filling up your body’s adipose tissue. The essential fatty acids in fats also play a role in brain development, blood clotting and managing inflammation.
From a fat-loss perspective, displacing carbohydrates by increasing fat in our diet sets the stage for an optimal fat-loss environment. Lower overall insulin levels—achieved by reducing carbohydrates—allow our body to more readily access fat stores for energy while also allowing fat to enter and fuel your muscles. Low-fat diets don’t condition our body to be efficient at burning fat, instead it becomes efficient at burning carbohydrates.
Fats are more satisfying than carbohydrates and they are digested slower therefor the satiety last longer. There’s nothing worse than eating a lower-calorie diet that leaves your hungry all the time. This is traditionally a huge problem in diets which deny you foods with a higher fat content.The more satiated you are, the less likely that you’re going to sneak in snacks between meals or pile on a second helping.
Healthy fat sources we should include in our diet are: oily fish (mackerel, sardines, anchovies, herring, wild salmon), eggs, seeds and nuts (make sure they are soaked or sprouted), avocados, coconut, olive oil, walnut oil, linseed oil and hemp oil.
Fat sources we should avoid: corn, cottonseed, canola, vegetable, soybean, peanut oil (most of them often carry the title “hydrogenated” or “partially hydrogenated’), trans fats and interesterified fats.
It’s true, fat is good for you, but it is also high in calories and these calories add up quickly, so be careful. Fats are delicious and easy to over-consume so, even if you are making an effort to eat more fat in your diet, make sure your efforts are calculated.
4. STAY HYDRATED
Drinking water have many health improving properties. It may help relieve headaches. It regulates your body temperature and helps to fuel your muscles. It will help keep your joints and muscle lubricated so you’re less likely to cramp or sprain. Proper hydration improves the vitality of your skin. And it will support oxygenated blood to be pumped to your organs and relieve fatigue.
Water is also very important for a healthy weigh loss. Water helps maintain normal bowel function and keeps things flowing along your gastrointestinal tract therefore prevents constipation. Water helps flush out the toxins and waste products from your body. Toxins are stored in a fat tissue and released when we lose fat, it may cause various health issues if released toxins are circulating in body, therefore water is crucial. Some studies have shown that water consumption increases metabolism and it may suppress the appetite when drunk before meals.
How to drink more water:
Keep a bottled water with you during the day.
Make it a habit to drink it 15-30 min before each meal and snack.
Make it a habit to drink water after each visit to the bathroom.
Use an app to track your cups.
Add a natural flavour to your water if you don’t like the taste.
Dilute your juice with water.
Replace all fizzy drinks with water (if that’s to hard at the begging dilute it half half with water)
Also remember that it is best to drink filtered water. It is cleaner than a tap water and it does not contain Fluoride and Chlorine which are harmful for our health and may sabotage a healthy weight loss. Buy good quality bottled water or invest in a water filter (preferable reverse osmosis filter).
Any successful healthy weight loss program is going change your diet and lifestyle and to take you out of your comfort zone, both in the gym and in the kitchen. Effective fat loss workouts must be intensive and best paired with a nutritional plan filled with healthy, real foods.
Most effective workout you can do is High Intensity Interval Training (HIIT). Research shows that HIIT offers health benefits like fat burning and improvements in insulin sensitivity and blood sugar regulation. HIIT not only can result in significant reductions in total abdominal, trunk, and visceral fat, but also can give you significant increases in fat-free mass and aerobic power that you simply cannot get from regular aerobics.
Weight lifting is another great workout when you want to lose weight healthy way. Studies have demonstrated that after a weight training workout, the metabolism can be boosted for up to 36 hours post-workout, meaning that you are still burning calories while sitting and watching TV after your weight lifting workout. Therefore regular participation in a weight lifting session will really increase your calorie burning and thus fat burning capacity.
Cardio training does not have the same effect on the body unless you do sprints. Sprinting is a slightly different story and will create effects with your metabolic rate closer to that of weight lifting, so that’s something to consider as well. With this, you must be sprinting hard in order for benefits to be seen though, which is something some people will struggle with.
If you not motivated to push yourself harder and out of your comfort zone consider hiring a personal trainer or signing up to a gym.
And remember any activity is better then no activity! So if you don’t enjoy HIIT, weight lifting or sprinting try anything else that you enjoy and will practice regularly. Just go out and start moving! There’s no place for excuses if you want to be successful.
6. SLEEP AND RELAXATION
Sleep and relaxation is as important for a successful weight loss as a healthy diet and exercise is. This is because when we are stressed or when we didn’t get enough of sleep our body releases stress hormone cortisol. When cortisol is high out body goes into “fight or flight” mode when it shuts down the digestion and holds on to the fat. In theory, cortisol helps your body fight off or flee from danger; but in reality, most people don’t face mortal danger in their daily lives. Even so, your body can misinterpret daily stressors as sources of true danger, and release cortisol into your bloodstream in response.
Chronically elevated cortisol is related to weight gain. High cortisol levels can cause increased appetite, and also promotes excess fat storage in the abdominal area. Cortisol encourages increased consumption of sugar and fat by influencing the hypothalamus, which controls appetite. Whatever its pathway, excessive cortisol puts you at risk for weight problems and even obesity.
7. PHYSICAL CONDITION
For some people it is not possible to lose weight even though they have tried everything. In that case we have to look for a deeper underlying causes.
Those may be:
- Underworking Thyroid
Thyroid makes hormones, which regulate body’s growth, metabolism and temperature. It determines how quickly body burns energy and affects processes related to weight loss, memory, mood and sleep.
- Overworked Adrenal glands
High levels of the stress hormone – cortisol are increasing levels of fat and glucose in the bloodstream. This excess fat and glucose are stored as abdominal fat particularly in women. With time tummy fat starts acting like a hormone-secreting organ which is keeping the cortisol high.
- Insufficient Pancreas function
Levels of glucose in the blood is strictly managed by the hormone – insulin, produced by pancreas. High levels of insulin are decreasing fat burning properties of the body. Insulin causes weight gain when blood sugar is up-regulated by stress, refined diet, lack of exercise and insufficient sleep.
- Digestion Problems
Inefficient digestion is causing health problems – even when we eat healthy. Undigested food can cause allergies, intolerances, fluid retention and bloating and other symptoms, leading to weight gain. Keeping digestion well tuned is one of the foundations when losing weight particularly around the middle.