There are many methods and tricks to lose weight, but it is recommended to consult a doctor or a nutritionist. There are some general guidelines to lose weight. You can adopt this 12-point process for 12 weeks to see a visible change in your body.
Tricks to lose weight
1. Always eat breakfast
“Breakfast like a king, lunch like a prince, and dines like a beggar.”
Always have a nutritious breakfast that should be made up of carbohydrates, proteins, fats, vitamins, and minerals.
The importance of this meal is that it will provide much-needed nutrients for energy throughout the day. Also, if you leave home without breakfast, you are likely to be tempted to eat high-calorie junk food, and then that will disrupt your diet.
2. Define schedules
A big step in starting to lose weight is orderly, and that includes set meal times. For example, you could have breakfast regularly at 08:00 and have some yogurt with a whole grain cookie at 10:00. Then, lunch at 1:00 pm; a tea at 4:00 pm, and a snack or light dinner after 8:00 pm.
3. Plan your purchases
Before going to the market, define what you need. Make a list and write down the products that you are going to consume during the week. This way, you avoid buying sweets and also save time.
4. Fruits and vegetables
These food groups are high in calories and fat but high in fiber. In addition, they contain vitamins and minerals that help to ingest all the nutrients that the body needs.
5. Don’t limit yourself
This point is mental. If you like donuts or similar foods, don’t eliminate them, but set a limit. For example, if you used to eat five donuts a week, now you only eat one or two. This is because if you eliminate them suddenly from your diet, then it will cause an increase in anxiety, and you will think about that product all the time.
6. Type of servings
This point is almost similar to the previous one, but now it is based on the servings that you serve in your regular meals. If you ate a certain amount of rice before, you could start to reduce the amount by half or a quarter. Do not do it all at once. The ratio can go down over the days or weeks. The type of dishes you use can help swap out your regular plates for smaller ones.
Hydration is essential, regardless of whether or not you are in the process of losing weight. The level of daily water to ingest varies, some studies say 1.5 liters for women and 2 liters for men, but this is not defined. In any case, a little water can “trick” the stomach between meals.
Sometimes you have the misconception that exercise is the most important thing when it comes to losing weight. However, experts believe that the safest way to lose weight and keep it off is by prioritizing diet. The ” 80% nutrition, 20% exercise ” rule is emphasized, as it is useless for an individual to spend 2-3 hours jogging or at the gym every day but then have junk food for dinner.
9. Check what you eat
When it comes to processed, canned, or similar products, check what they contain. Don’t just rely on sugar, fat, and salt traffic light. Take a little time and check the labels. This will help you avoid eating high-calorie foods that could affect your weight loss goal.
10. Avoid alcohol
It is a very complicated decision for many people, but it should be known that a continued intake of alcoholic beverages is directly related to weight gain. Approximately 70% of the composition of alcohol is calories, and this caloric value increases when it is mixed with soft drinks or other types of supplements.
11. Junk food
If you want your effort to pay off, don’t undermine your goal with junk food. Forget potato chips, snacks, or high-sugar chocolates. Also, say goodbye to sugary or fizzy drinks.
12. Select healthy foods
Opt for a diet rich in fiber. These foods (bread, rice, or whole wheat pasta, lentils, or beans) help to have a more incredible feeling of fullness, which will help to be less hungry throughout the day.