You may have probably say that there dozens of them but I get it.
The only way you can lose weight are:
1. Exercise/ Physical activity
2. Diet/
3. Medical pills
1. Exercise or Physical Activity
Maintainable weight loss is best done when it comes through changes that will actually stick. "Start smaller than you might think.
Often people overcommit because they are excited. However, it's then easy to get burnt out," says Kami Blease, a personal trainer on Fyt.
She encourages her clients to start with one day a week, especially if they haven't been consistently doing any movement so far.
"Then after a few weeks, add in a second day. When that feels seamless, add in a third. Keep going until you feel like your days of movement fit the lifestyle you desire, and it feels sustainable," says Blease. "You can increase the time you are doing the activity as well.
Your body eventually adapts to whatever you're doing, so constantly increasing intensity over time is a good way to ensure you continue to get stronger and see results over time."
They may also include lifting weight, walking/ jogging, and playing soccer.
2. Diet/ Controlling What You eat
It’s much easier to make healthy choices when you’re not hungry! Additionally, protein foods help support stable blood sugar levels. High-carbohydrate meals spike insulin levels, and one function of insulin is that it triggers fat storage.
An additional benefit of consuming a higher-protein diet when focusing on weight loss is that protein helps maintain lean muscle mass which results in a higher resting metabolic rate.
Here are some of additional suggestions you can implement.
1. Practice intuitive eating.
Listening to your internal cues of hunger and fullness can help you control portion sizes. "Honoring fullness can help prevent overeating and ensure that you're not consuming more calories than your body needs," says Hill.
2. Don’t skip meals.
"When you skip meals or go too long in between meals or snacks, you get overly hungry. This makes it much more difficult to make healthy choices, and it also makes it harder to not overeat later," says Crumble.
Skipping meals can result in a slower metabolism, and can often leave you feeling fatigued, which can negatively impact your workouts both in effort and recovery.
If eating consistent meals is tough for you, try setting alarms and packing snacks. "Set alarm reminders on your phone or schedule meal or snack breaks on your calendar so that you don’t forget," says Crumble.
Also, set yourself up for success by bringing healthy snacks with you when you’re away from home, so you’re not caught in a situation where you are really hungry but have no access to healthy food.
3. Stay hydrated
"Drinking enough water can help you to feel full and prevent overeating," says Hill. Aim to drink about half your body weight in ounces of hydrating fluids per day.
4. Limit processed food intake and enjoy them in moderation
Processed foods are often high in added sugars, unhealthy fats, and empty calories, which can contribute to weight gain, says Hill. "Instead, focus on eating whole, nutrient-dense foods that will provide your body with the nutrients it needs."
5. Fill half of your plate with colorful veggies
In addition to providing a host of vitamins, minerals, and phytonutrients, vegetables also provide fiber and water.
"Fiber is more slowly digested and helps keep you feeling full for a longer period of time," says Crumble.
"Vegetables are a very low-calorie way to add volume to your meal as well, which leaves you more satisfied.
Increased vegetable intake is also linked to lower blood sugar levels, lower LDL cholesterol, lower triglycerides, and increased HDL (the "good" cholesterol). Vegetables also help promote liver detoxification."
3. Medical Pills.
These are medically prescribed pills that has the potential to reduce your body fat.
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