While it may be easy to get caught up in the hype of quick-fix diets, the truth is they’re never the answer for long-term fat loss.
Not only do fad diets deprive your body of calories and nutrients, leaving you miserable and starving, they also slow your metabolism and interfere with your ability to lose weight in the long run.
To lose weight properly, let’s get back to the basics. I’m talking about the tried-and-true strategies that nourish your body while consistently delivering results.
Incorporate these 12 simple, effective rules into your day to lose weight and keep it off without sacrificing your health.
1. Don’t skip breakfast
Skipping breakfast won’t help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.
All too often, folks either skip breakfast altogether or start their day out with empty carbs and sugar. (I’m looking at you, cereal and muffins!)
Both options guarantee a mid-morning blood sugar crash that leaves you starving and exhausted before lunchtime. Instead, try a protein shake for breakfast.
With a protein shake, you get a quick, filling breakfast that tastes amazing and sets you up for sustained energy and a speedier metabolism to help you lose weight.
For an all-natural great tasting protein shake, check out Organifi Complete Meal Replacement Protein. It’s what I drink after my workouts. Pick chocolate if you decide to get it.
2. Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.
3. Eat plenty of fruits and vegetables
Fruits and vegetables are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.
4. Get more active
Being active is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can’t cut through diet alone. Find an activity you enjoy and are able to fit into your routine.
5. Drink plenty of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.
6. Eat high-fibre foods
Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
7. Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.
8. Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
9. Don’t completely cut out any foods
Don’t cut out any foods from your weight loss plan, especially the ones you like. Cutting out foods will only make you crave them more. There’s no reason you can’t enjoy the occasional treat as long as you stay within your daily calorie allowance.
10. Don’t store any junk food
To avoid temptation, try to not stock up on junk food. Keep chocolate, biscuits, crisps and sweet fizzy drinks away from your home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
11. Cut down on alcohol
A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.
12. Plan your meals
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You will find it helpful to make a weekly shopping list.
13. Get good sleep
Going without sleep quickly knocks your stress- and appetite-regulating hormones out of whack, making you feel hungrier and more likely to fall prey to emotional eating. Not only that, sleep loss triggers a rise in insulin levels, causing you to pack on body fat.
If you want to crush cravings and whittle your waist, you need to get 7-9 hours of quality sleep each night.
14. Find a way to stress less
Chronic stress takes a toll on your body, leading to elevated stress hormones that signal your body to hold on to fat, especially around your belly. Not to mention that long-term stress fuels inflammation and the risk of serious issues that goes along with it.
Whether you address your stress with meditation, yoga, or a walk around the block, be sure to make it a top priority. Your weight and your health depend on it!
15. Ditch endurance exercise
Believe it or not, steady-state cardio can actually make you store fat, not burn it! Studies show that prolonged endurance exercise can raise levels of the stress hormone cortisol, sending the message to your body to break down muscle for energy and hang on to fat.
But that doesn’t mean you shouldn’t work out! When you swap long cardio sessions for burst training combined with weight resistance, you’ll be well on your way to shedding excess pounds and building lean muscle.
16. Stop stressing over weight loss
Lastly, be patient. While cultivating that virtue isn’t exactly effortless or painless, it may help to know that keeping weight off generally gets easier over time.
If you are determined to lose weight this year—for good—and you want a structured and disciplined approach, then check out the 1-Week Diet.
The 1-Week Diet is a weight loss program created by Brian Flatt, fitness trainer to the celebrities.
At the onset, you may think because of the name, the 1-Week Diet is another quick fix and a fad diet. But that is where everyone gets it wrong.
With the 1-Week Diet, there are no “gimmicks” or “tricks”. You lose weight by understanding and using your body’s own natural bio-chemistry to release fat cells. Your body will then be conditioned to naturally jumpstart your metabolism and you’ll burn more fat at rest.
The 1-Week diet does not add more stress to your life with grueling cardio sessions and endless gym time (remember what I said about steady state cardio?). In the 1-week diet program, you are not forced to cut out carbs, cut out fat, starve yourself or make yourself feel miserable.
With the 1-Week Diet, you follow a specific meal plan for 7 days with a list of foods that you should eat more of and foods that you should avoid. You can even continue to eat the foods you love (think ice-cream and chocolate cake), although it is not recommended that you binge on them.
Women who have been on the 1-Week Diet have reportedly lost up to 10 pounds in the first 7 days, and have continued to lose up to 29 pounds in a month.
If you’re ready to start transforming your body, life, and future in the next 7 days, check out the 1-Week Diet, a science-backed proven diet system that works.