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We all want tips on how to lose weight but there are so many different opinions on the internet, as well as from nutritionists. To lose weight safely and effectively, the below tips are the ones I always recommend as they tend to work for most people if followed accurately. The good news is that if you don’t enjoy working out or you just don’t have time, this list is based only on food and nutrition because yes, you can lose weight without exercise. If you do, in fact, like going to the gym then your results will be expedited and fine-tuned with your physical activity.
1. Eliminate or severely limit bread, pasta, cereal, crackers, and potatoes.
I know this may sound very strict (and even a little crazy) to come straight out of the gates with this tip for you but I promise, if you follow this one simple rule, weight will drop off. Here’s the thing--sugar turns to fat if it’s not burned. These items don’t necessarily have a lot of sugar listed on the nutrition label, however, they are high-glycemic carbohydrates, meaning they convert into a lot of sugar after digestion. If you can’t completely give these foods up, try to take baby steps and start with only allowing yourself two servings per day. After seeing some progress by limiting these foods, you may be motivated to lower your amount to even one serving or none!
2. Eat more quality proteins and fats.
Since you’re cutting back (or trying to) on those above mentioned high-glycemic carbohydrates, you’ll need to fill up on proteins and good fats so you are satisfied and stay full. Protein and fat is low in sugar so they are extremely effective when it comes to weight loss and keeping blood sugar levels even. Remember to stick to quality protein selections such as eggs, poultry, seafood, lean cuts of beef, nuts, seeds, and spinach. Good fats are found in items like avocado, egg yolks, nuts, seeds, extra-virgin olive oil, and wild salmon.
3. Be prepared for work and school.
We are all busy with hectic schedules and that is one of the primary reasons that people have a hard time losing weight. Popping into the McDonald’s drive-through is very convenient and extremely tempting if you haven’t eaten for many hours. Always having healthy foods prepared and packed for your work or school day will prevent you from reaching that point of being overly hungry, so then those office donuts won’t look as tempting if you have recently filled up on your own nutritious snacks. You may be asking, “Who has time to prepare meals for an entire work week?” You don’t necessarily need to prepare full meals--it’s as simple as hard boiling some eggs, putting mixed nuts in a bag, and bringing along some string cheese and an apple. These healthy snacks will help to keep you full, so when it comes to grabbing lunch or dinner, you will not have reached that point of starvation which can lead to a binge.
4. Don’t drink your calories.
A fruit juice with breakfast, Starbucks Frappuccino in the afternoon, and one soda at dinner add up to almost 900 calories and 100 grams of sugar! Like I mentioned earlier, sugar is the primary weight gain culprit as sugar turns to fat if not burned. People tend to ignore liquid calories so they don’t realize how three drinks throughout the day can easily add up to the equivalent of one high-calorie, high-sugar meal! I know it can be boring if you’re not accustomed to it, but one of the keys to losing weight is to make water, unsweetened tea, and unsweetened coffee your primary ways to hydrate.
5. Step off the wagon--don’t fall.
If you maintain balanced nutrition on a regular basis then splurging occasionally will not hurt your weight loss goals, as long as you return to your good habits immediately after the splurge. Also, if you plan your splurges head of time, you will be nutritionally prepared to afford your treat. For example, if you know you’re going to a party on Friday evening and you want to partake in all of the delicious foods, just make sure to follow your nutrition plan on the days leading up to the party and by all means, enjoy yourself! Once Saturday morning arrives, do not have the “I ruined everything last night so who cares what I eat today” attitude. Another key concept to weight loss is getting right back on the wagon after taking a controlled step off.
Nutrition and weight loss can be complicated and overwhelming but if you implement my top five nutrition tips, you will be well on your way to seeing some results. It may take some trial and error as everyone is different so you need to test out what works best for you, but this foundation of guidelines to follow will give you the boost to get started. Also, if you’re looking for some delicious and convenient foods that will help you stick to the above-mentioned recommendations and your weight loss goals, check them out here!