If you are struggling with weight loss, you are probably one of the many people who has tried some of the quick fixes which promise to help you lose weight in days only to end up either not losing any weight, or losing and gaining it right back.
Most diets are too restrictive by just limiting the calories you consume, causing your body to go into starvation mode and producing an immediate rebound effect. Start by following the following rules for weight loss, and learn to live by them to get better results.
Rules For Weight loss
1.Determine your ideal body weight
Pills, cook diets, herbal teas, and even laxatives have flooded the market to maximize sales and net profits, but the truth is, one of the golden rules for weight loss is that you have to work toward your ideal weight.
Knowing your ideal body weight will help you determine how much weight you need to lose, what type of diet to follow and how long you should keep it. You can achieve this by using a tool as the BMI Calculator.
The body mass index is an indicator adopted by the WHO (World Health Organization) that is used for the diagnosis of low body weight, overweight, and obesity. The BMI can be easily calculated with two simple data: height and weight.
It is best to consult a health specialist or a nutritionist/dietitian who can offer a personalized analysis to have a realistic estimate of your ideal weight. These indexes do not replace at any time a medical opinion or your appreciation since the essential thing is first of all that everyone feels good about their own body
2. Eat Healthily
For you to lose weight, you have to watch the calories you take, and how much your body needs. Eating foods that are full of fats and high carbohydrates is likely to pile up on your body and cause you to gain weight., Instead, increase your intake of high fiber foods like vegetables and fruits which give you a feeling of being ‘full’ and are also beneficial to your body.
If you clean up your diet by getting rid of fats, processed foods, and sugary stuff, then you are on your way to losing weight. However, you should never try to starve your body in the effort to lose weight, as this will send a signal to your body that it needs to go into ‘preservation mode’ and everything you consume will be piled up in your body as your body prepares for the next starvation period.
3. Get Moving
Incorporating exercise into your weight loss regimen will get you to your ideal weight if you are consistent with it. If you are on a budget and cannot afford a gym membership, then you can do some exercises at home by skipping ropes, going for a run or a jog, or any other activity that will keep you on your feet.
This cannot be emphasized enough. You need to take a lot of water so that your body can digest what you consume. Sometimes, our bodies misread thirst for hunger, and we end up eating, when in fact what we need in our body is not food but water.
If you have difficulty taking plain water, you can always infuse it with flavored fruits like slices of orange, lemon, or even strawberries. Adding mint can also give your water a nice twist and have you taking more.
5. Hit the sack
It may sound counteractive but getting enough sleep is one of the golden rules for weight loss. If your body does not get enough sleep, you may experience hormonal imbalances and hormones such as leptin and insulin which helps in metabolism may be affected.
Sleeping will also reduce the number of times you reach for the snack jar, and you will wake up well rested and refreshed, so you will not need to reach for coffee to keep you awake all day.
6. Control Your Portion
Do not be deceived by thinking that as long as the food doesn’t fall into the category of fats or carbohydrates, you can eat it as much as you want. Moderation is key when you embark on the weight loss journey.
Eat only when you are hungry. and as soon as you get full, stop. One of the best ways to ensure that you take the right portion of food is to make mealtimes a special activity.
Serve your food, sit down and eat it before you go about your other activities in the house. Do not engage in other things like watching television as you eat, since you may end up eating a lot more than you need.
7. Write It Down
You may think it is extreme, but you cannot mention the golden rules for weight loss without mentioning the importance of writing down your journey. It includes what you eat, details of the exercises you did and the time you took exercising, and everything you feel is important. You may be surprised at how writing down your activities will spur you into more action. It is a good way of keeping yourself accountable.
8. Do Not Give Up
When starting your weight loss journey, you should be realistic and set targets that are attainable, then work hard towards reaching or even beating your target. You should always keep in mind that persistence and self-discipline are what it takes to lose weight. You should not beat yourself when you do not get to your target as fast as you wish. Instead, keep working towards it, and someday, if you don’t give up, you will reach your goal.