When it comes to losing weight, there are endless programs, diets and quick fixes to choose from, and it can be a challenge to find one that actually works. Regardless of the plan you choose, here are five key elements that should be included to guarantee success and deliver real weight loss results!
1. Drink more water
Water is the key to weight loss, good health, great skin, amazing energy and the secret to cutting carb cravings! Drinking more water is the No.1 thing you can do to improve your health and to speed the weight loss process, but it’s also the most work. The average person needs 3.5 litres per day just for basic body function and processing foods in and out.
Plus: you need to drink an extra litre for every half hour you exercise; more if you drink alcohol; more if you eat salty food; more if you work or live in a dry environment or use artificial heat; more if you take medication… you get the idea. Also, if drinking more water means you pee more, then you have to drink even more water!
You can speed up hydration by adding in some coconut water to your water, which tastes great, is low in calories and full of electrolytes and essential nutrients. Make your water tastier by adding in some fruit or vegetable slices for flavour and make it easier to haul around by investing in a cool water bottle.
2. Eat more good fat
When you’re dieting, your body feels a need to store fat, so one way to speed up the fat loss process is to consume more good fat. That’s right: eat more fat! In fact, 30 per cent of your diet should come from fat. It is essential to cellular functions, helps to reduce inflammation and reduces the need to store fat by regulating insulin. If you are concerned about high cholesterol, you will want to increase good fat like salmon, olive oil, avocados, nuts and seeds and decrease saturated fats like meat and dairy.
You can easily bump up your good fat by using quality oils like olive oil or flaxseed when making dressings. Or you might try adding avocado to meals, adding hemp hearts to Greek yogurt, snacking on walnuts and pumpkin seeds (unsalted) and eating more fatty fish like salmon.
3. Eat clean
Eating clean means avoiding processed foods and choosing to eat all natural foods, which are easier for your body to break down and get nutrients from. It’s easier than you think. Instead of looking at the square on the back that breaks down the nutritional value of food and concerning yourself with calories, it’s more important to look at the food ingredients.
The key is to look for quality ingredients like olive oil instead of vegetable oil, sea salt instead of salt, cane sugar instead of sugar, and natural instead of artificial flavours. You should recognize all of the ingredients and avoid any artificial flavours, colours and trans fats.
4. Eat smaller portions more often
Eating more often causes your digestive system to work harder; kind of like doing push ups every time you eat. This stimulation increases your metabolism, which means you burn more calories daily.
Plus, keeping your portions smaller means less insulin is needed to break down your food. This, in turn, leads to more nutrient absorption, leaving you more satisfied with less food.
Sometimes you can be doing everything right—eating right and exercising right— and that’s still not enough. Years of neglect can leave deficiencies that are hard to catch up on and you may need a little extra help. Here is my list of must-take supplements to help take your weight-loss to the next level:
Omega 3 is a good fat that helps speed the fat loss process. You can also look for an Omega 3-6-9 combo.
Probiotics are good bacteria that help digest food and keep you regular.
Vitamin D tricks the body into thinking it’s still summer, decreasing the need to store fat.
Calm Magnesium can help the body relax especially during stressful or busy times. It is essential for over 300 things in the body, but more importantly works wonders for getting a good night’s sleep and helps keep you regular.
Of course, adding in and finding the right supplements to complement your individual diet and lifestyle or to address any deficiency can be a bit more complicated, but this list is a start and something you may want to look into.
Regardless of your chosen weight loss plan, incorporating these five steps will have you well on your way to losing weight and keeping it off. Always consult with your doctor before starting any kind of health plan.
About the Author
Gina has been helping people lose weight over 25 years. She understands the struggle to lose weight, because she once weighed over 220 pounds herself. After having lost the weight the first time, she repeated the process 4 more times after the birth of each of her children. Gina recognizes her gift and now focuses her […]Read Bio Read Posts