Are you someone who is sabotaging your own health for the sake of losing fat? Is there something you could do to take better steps to achieve goals of weight loss and feel positive about it? Do you know that you are unintentionally binging on items in your fridge that are harmless to health but at the same time are not letting you lose your weight?
Here are some tips to be followed to lose weight without sabotaging your health.
1. Cut down on processed food
If you have developed eating and cooking habits since years without realizing the consequences of these habits, you can now unlearn them and start something anew. Processed foods are not a good idea to consume if you are looking at fat loss. It can be tricky to develop this new habit of cutting down on processed food. Since, you will not be able to cut back on this food, take one step at a time. Firstly, if you are used to eating processed food regularly, eat this food only once a week. When you practice this habit, your desire to eat processed food will diminish slowly and steadily, and you will no more feel the urge to eat this food. This is a good fat loss tip, you can pick one thing that is not letting you lose weight; one at a time and eliminate that food item from your diet.
Usually, the middle aisles of grocery stores house all kinds of processed food. This means that, when you have made up your mind to cut down on foods that are stopping you from fat loss, you need to also avoid the food section in the grocery store that contains these foods. The list of foods that contain these ingredients, such as, white sugar, dairy products, GMO wheat (though it won’t tell you it’s GMO) GMO corn (same story), corn syrup, soy, soy lecithin, food dyes, all kinds of artificial flavors and foods are to be avoided.
These artificial flavoring ingredients are used in many restaurants and all kind of eateries. Therefore, another way to avoid these foods is to eat at home. Another tip to avoid this temptation is to have your stomach full before you head out to buying food in the grocery store. This way you will not buy temptation foods that are not good for fat loss. This way, it can be easier to avoid buying foods that do not contain any nutrition.
Drink loads of water instead of taking carbonated drinks. If you drink these aerated drinks regularly, you will be adding many more calories to your diet. So, it is good to avoid this temptation and replace it with drinking fresh and clean water instead.
Coffee creamer even when used in lower quantity does not have any health benefits. It adds ups to the calorie intake. It is best to use low fat milk or skim milk if you are a coffee drinker. Even better choice is to go herbal. Drink herbal teas. They come in a variety of options and have loads of health benefits. There is green tea, black tea, oblong tea, matcha powder, and many more flavors of herbal tea available in your grocery stores that you can buy.
When eating out, be cautious of what you eat. You must avoid foods that have artificial flavoring. Also, avoid grease and sugary foods. You can always opt for freshly grown produce that is used in the preparations of these foods. A few restaurants use locally grown produce to create their menu every day.
If you are conscious about fat loss, avoid sugary foods like plague. The right kinds of sugar and the right quantity of sugar intake create energy and is important to survive. But, having sugars in excess or in inordinate quantity is unhealthy. Fruits and vegetables have all the sugar that is healthy for a human body. You will get enough energy if you make fruits and vegetables a part of your diet. There is no harm in adding more fruits and vegetables to your diet every day.
The only foods to avoid are the foods that contain processed sugars, like, popsicles, breads, dressings, sauces, fruit snacks, chocolates, crackers, syrups, flavored drinks, etc. All these tempting foods contain artificial flavoring and unhealthy amount of sugar that is not good for fat loss and also overall health.
Raw food is also good in keeping you healthy while increasing fat loss. Eat more of raw nuts, sliced veggies with hummus, apple and carrot slices with almond butter, homemade smoothies, green juices, raw cacao, melons, avocados, etc. Eating these kinds of foods will stop your food cravings for sugary foods. You can get better results when you join a gym and have this kind of diet.
Energy drinks, granola bars, frozen yogurt only give you an impression of being healthy choices of foods, but they are loaded with hydrogenated oils and sugar. Frozen yogurt has less fat than ice cream but it is loaded with sugar. You would rather have a whole fruit and a handful of nuts instead of taking these commercially advertised energy foods. You can also try taking water flavored with citrus or iced green tea if you need a caffeine boost.
Grains and gluten based foods are highly inflammatory to the digestive tract. They contain lectins which are anti-nutrients. They also contain enzyme inhibitors and phytates which stop the breakdown of food and irritate the lining of intestines. They also decrease the absorption of vitamins and minerals and are responsible for causing a condition called a leaky gut and celiac disease. Most of the people are gluten sensitive. When people cut down on gluten and replace their foods with nutritious foods they will experience less bloating, better digestion, clearer skin, and even fat loss.
You must know that the variety of breads and pastas that are available in the market are full of preservatives, additives, and chemicals to make them taste better, softer, and also last longer. When you eat a loaf of bread, you are adding loads of unnecessary ingredients in your diet. If you are looking at getting a slim body, then avoid the intake of carbohydrates and substitute this food with organic foods, such as, vegetables, fruits, and nuts. Your every intake of food that is full of nutrients, vitamins, and minerals will save you a lot of calories. Avoiding non starchy food also helps you in fat loss gradually. These are good fat loss tips.
4. Exercise and Training using Weights
The cardio that most of the people opt for fat loss is a chronic choice that they can avoid. By making this choice, they are spending endless time in the gym, walking on the treadmill, or exercising on the bike, and they do not see any results for months. Doing this is increasing the stress hormone called the cortisol in your body. Cortisol is also responsible for many chronic diseases. This is one of the most ineffective ways to reduce weight.
People think that just because they are sweating it on the treadmill they are reducing weight. This is only a myth they are living by. Resistance training can successfully cause weight loss but doing more reps for a lighter weight loss is not a good idea. Your metabolism increases when you lift moderately heavy weights. The effects of doing this physical activity last for 24 hours. This can cause excess oxygen consumption or the EPOC that burns more amounts of calories significantly when you choose a physical activity containing light weights. You will be encouraging muscle growth while losing weight and this is good because by doing so you are keeping the muscle tissue metabolically active. So, even when you are at rest, you are burning greater number of calories each day by keeping the muscle tissue active through this physical weight training.
Multi joint movements, such as, squats, bench presses, rows, etc requires more of your energy because multiple muscles are working in coordination at a time. If you want to burn more calories, keep the workout short and regular while keeping your heart rate elevated. When you pick weight training program or any daily exercise that increases your metabolism, you will feel less fatigue and more energetic everyday and lead a healthy life. You can follow these fat loss tips and stay fit.
5. HIIT Cardio vs. steady state cardio
The EPOC mechanism in the HIIT cardio lets you consume more oxygen and burn more calories. This is an intense cardio activity with an interval of thirty seconds. That is, you will be performing these exercises with the intervals of 30-60 seconds and every movement will be intense and focused on reducing weight. As you increase the level of fitness, you can stretch the duration of workout and shorten the intervals that you take. You can do a HIIT based work out by doing outdoor sprints or any cardio equipment. If you want to burn more fat then what you decide to do between the interval of 2-3 minutes in between this exercise also tells the rate of losing weight. You can add some activities like bench step-ups, chair push-ups, dumbbell cleans, or even spot running. In the interval of 2-3 minutes the choice of activities that you do is yours. Do not sit or take rest in these intervals of 2-3 minutes. Following this regime, you will be doing a full cardio, high intensity workout without extending the time of your training session.
Hormones change as a human body ages. This applies to men and especially women. As women get old they experience hormonal problems, such as, hot flushes, mood swings, and many other stereotypical behaviors that are related to hormonal problems. Hormonal changes affect the entire body and metabolism of human beings. As you grow old, your capacity to take weight training muscles decreases because their energy, cell metabolism drops as the age grows. Fat cells are stored in the Estrogen of the female hormone. That is, fat cells produce estrogen. As the woman grows old, the estrogen levels drop and the body tries to compensate for the loss of estrogen by increasing fat in the body. This acts like a double whammy because it also decreases the estrogen levels in the body. This increases your appetite. Estrogen is a powerful energy booster. Low estrogen levels mean low energy. When a woman is low on estrogen, it means that she feels sluggish and does not feel like working as hard as she used to. Estrogen levels have a profound effect on the psychology of your brain. So, now your body cannot take a lot of late night stress, alcohol, late night parties, etc. So, you have to now cut down on alcohol, eat smaller meals, and reduce caffeine and sugar. You have to include more fiber in your diet. You can take flax seeds, coconut oil, green leafy vegetables, go to bed early, and get more time to rest and rejuvenate yourself. Also, choose exercises that accelerate fat burning and build strong and tones muscles, without wearing out your energy.
7. Stress and Cortisol
There are many reasons and situations in life that can cause you stress. They are, financial conditions, relationship challenges, work, kids, and also your dietary habits and lifestyle. You are responsible to put your body in a fight or flight mode. When you feel stressful, you are releasing a stress hormone called cortisol. This cortisol increases the blood pressure, and due to increase in blood pressure, the blood flows more and more to the outer valves instead of going to the internal organs and digestive system. If this happens for a shorter period of time then you can still handle it and survive. But, if you are living in a constant state of stress, then it will deplete you of your mental and physical energy and well being. Stress also causes body fat. So, if you are not taking care of reducing stress from your life, you are encouraging your body to put on more fat.
Make a list of things in life that are causing stress and eliminate them. If it is not something that you can eliminate immediately, then look for alternative options and activities and people who make you feel good and positive about yourself and do away with stress and any negative emotions. Though, you cannot eliminate stress from your life into to, you can learn many coping mechanisms and deal with any stressful situation successfully without letting it affect your health. Start making small changes in life that give you happiness and increase the activities that give you more happiness.
Sleep deprivation can cause a lot of health problems. Your sleep will be disturbed if you drink excess coffee, and eat before you sleep. Also, if you do not follow a good sleep regime and cut down on the digitized world before going to sleep, you will be deprived from sleep. Sleep deprivation can lead to having mood swings, blocks mental clarity, and also affects physical health of a person. This is one of the most common conditions working people deal with.
When you get sound sleep, you are keeping your blood vessels and heart healthy. Ghrelin is a hormone that makes us hungry. When you sleep the hungry hormone goes up and leptin which makes you feel full goes down. Then vicious cycle of these two hormones begins. Sleep deprivation also impacts the insulin levels negatively which maintain the glucose levels in your body. Sleep deprivation increases the blood sugar levels making the sleep deprived person susceptible to diabetes. Sleep also affects the immunity of the body. This gives less resistance to fight any kind of illness or infections. Always get 7-9 hours of sleep and sleep at night as much as possible. This will reset the body’s natural circadian rhythm.
9. Realistic timeframe
When you are looking at healthy fat loss, do not expect instant results. Weight and fat loss is a slow process and takes time. Always take it slow when it comes to fat loss and do not expedite the process. Building a strong body takes hard work, discipline, regularity, and a strong will power. Whenever you choose a fat loss program, first keep yourself determined to work through the entire program without feeling tempted to leave it half way through. It is not possible to completely adhere to a dietary program. You might attend events and occasions where you cannot choose the foods that you eat. This is alright, as long as it happens once in a while. You can get your diet right back on track by following a regime the next day. You can only use a finite amount of will power every day. Since, you have many day to day things to deal with, they take up all of your time, and your will power is segmented in maintaining these things. So, watch your diet instead of struggling to keep a healthy diet. If you dislike a particular food, then replace it with other healthy option instead of forcing yourself to eat what you don’t like. Maintaining a healthy diet does not mean gobbling down healthy foods you don’t like. Doing so also increases the stress hormone in the body. Remember, whatever you do, you must do it cheerfully.
10. Stay Committed
There are different ways you can stay committed to fat loss by following these fat loss tips. First is choosing an exercise you find enjoyable. Join a group exercise or take up private sessions to do exercise, whichever suits you. Also, make sure that all the healthy food that you are eating is something you like. Avoid unhealthy foods along with the foods you dislike.
So, choose a program and stick to it. Analyze the results and only then modify or change the program if needed. Have a diet plan and also make the right choices. String together all these days of good discipline and diet and you will lead a healthy life. The fact of the matter is that, most of the times weight loss programs create more stress, because the person has to deal with the stress of giving up on their favorite foods. So, you have to learn to stay committed, juggling between all the things that you do in a day.
If you feel that life is pulling you in every direction, then focus more on finding peace and composure within yourself and then think about weight loss. Your well being and happiness comes from being healthy and fit.