Many people who attempt weight loss fail because they have no long-term plan or strategy in place to keep the weight off. Without taking this part of the process seriously, your best efforts are doomed to end in failure, as well as frustration and despair at being unable to lose weight despite all the hard work you’ve done. In order to truly lose weight safely and effectively, and keep it off, here are some important things you need to know about how to reduce body fat and achieve long-term success in your quest for weight loss success.
Gradual Weight Loss
Losing weight too quickly can be unhealthy and it is often difficult to maintain. A slow and steady weight loss of 1-2 pounds per week is a sustainable, realistic goal that will help you not only lose body fat but keep it off for good. There are many small changes you can make to your diet and lifestyle that will add up to big results over time. Stick with it and soon you will be at your ideal weight! You'll feel better in clothes and feel stronger in everything you do. When this happens, it's worth the struggle because then what started out as a chore becomes a healthy part of your life
Eat Less Meat
Reducing your meat intake is one of the best things you can do for your health. Not only does it help lower your risk of heart disease, cancer, and stroke, but it can also help you lose body fat. Eating less meat can be difficult at first, but there are plenty of delicious plant-based recipes out there to help make the transition easier. Plus, once you start reaping the benefits of a plant-based diet, you'll never want to go back! You'll not only lose weight, feel better, and have more energy, but you might just end up lowering your risk for a slew of chronic diseases in the process.
Eat More Fruit
Fruit is packed with fiber, vitamins, and minerals—all of which are essential for maintaining a healthy body. Plus, studies have shown that people who eat more fruit tend to weigh less than those who don't. So if you're looking to lose body fat, make sure to incorporate fruit into your diet. Here are some easy ways to do so:
1) Swap out the cream in your coffee for apple sauce or Greek yogurt.
2) Add fresh berries to oatmeal or cereal, or swap in applesauce for honey.
3) Instead of eating plain carrots, try slicing them up and topping them with hummus.
4) Use coconut milk instead of cream when cooking rice or soup (it's great on Thai curries!).
Veggies for Breakfast
A lot of people worry about the time they spend eating breakfast. They think that because it's not the most important meal of the day, it should be short and sweet. This couldn't be further from the truth. Eating a healthy breakfast is one of the best ways to start your day off right. Studies show that people who eat breakfast are less likely to overeat later in the day or make unhealthy food choices. Skipping your morning meal can actually have a negative impact on your metabolism, leaving you feeling sluggish all day long. The good news is, there are plenty of healthy options you can make for breakfast that don't take much time at all. One great option is vegetables for breakfast!
Reducing Stress is Vital
Stress is one of the number one causes of weight gain and difficulty losing weight. When we're stressed, our bodies produce cortisol, which tells our bodies to store fat. In order to lose weight and keep it off, we need to find ways to reduce stress in our lives. Meditation, yoga, and deep breathing are all great ways to help your body relax and release tension. Exercise can also help reduce stress levels, so aim for 30 minutes of moderate exercise most days of the week. It's important to stay hydrated during exercise as well, so drink plenty of water before, during, and after a workout. Eating healthy foods that you enjoy is another way to lower stress levels. So make sure you're eating lots of vegetables and lean protein, whole grains, and healthy fats like olive oil or nuts instead of high-calorie sweets or fast food.
Calories Matter Most
Healthy dieting is an important part of the equation when it comes to losing weight. That's because you need to be in a calorie deficit in order to lose weight. When you burn more calories than you consume, your body will start breaking down stored fat as energy, which will then cause you to lose weight. However, while a healthy diet is absolutely necessary for sustained weight loss, it's not the only thing that matters when it comes to reducing your body fat percentage.
Don’t Skip Meals
Skipping meals is one of the worst things you can do when trying to lose weight. Not only does it make you more likely to overeat later in the day, but it also slows down your metabolism. If you’re serious about losing weight, make sure to eat breakfast, lunch, and dinner every day. And if you’re really looking to boost your metabolism, add in a healthy snack or two as well. One study found that people who snacked regularly were thinner than those who didn't. Keep snacks at 100-150 calories max. Examples include apple slices with peanut butter or celery sticks with peanut butter, cheese, or almond butter
Take Supplements
There are a number of supplements on the market that can help you lose weight and keep it off. The most important thing you should do is talk with your physician before you start taking any supplements. Your doctor can recommend the best products for your needs, based on what your goal is, how much time you have, how much money you want to spend, and whether or not food is a major part of your diet.
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