Disclaimer: There is no shortcut. If you have more to lose you will have to change your lifestyle drastically. If you only need to lose a couple of pounds you will still need to make some changes. Unless you have a very fast metabolism (which, if you are actively trying to lose weight, you most likely don’t) you will not lose 10 kg in 2 weeks. I am not creating this post as a weight loss programme, it is a guide to help you in making decisions on how you want to lose weight.You need to do this for yourself.
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Bad Habits that Make You Put on Weight
Mindless snacking: if you are going to eat snacks take a look at the serving sizes and stick to that. If you have a bag of popcorn actually weigh out the stated portion size into a bowl and only eat that. If you are dieting I would suggest not snacking or sticking to one snack a day.
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Low levels of activity, this is bad habit most people picked up during lockdown. People count steps for a reason - it is healthy to walk 10,000 steps a day and if you are trying to lose weight walking 10,000 - 15,000 will help a lot.
Takeaways. It is okay to get a fast food takeaway once or twice a week. A problem arises when people order takeaways almost everyday. I don’t have to tell you why that is not healthy. If you seriously want to lose weight stick to one takeaway a week or none at all. If you do buy takeaway make sure to purchase from the children’s menu as the portion sizes are smaller.
Lack of sleep. I am the biggest culprit of this, but you must get at least 8 hours of sleep a day. The negative effects lack of sleep has on your body seep into every aspect of your life. Turn off your phone at 10 pm and get some quality sleep
Not drinking enough water. Anyone successful weight loss journey involves a person up-ing their water intake. You should be drinking a minimum (and I mean bare minimum) of 2 litres of water everyday but when I am losing weight I like to up my intake to 3 litres +. On the opposite end of the spectrum don’t drink too much water (I know, contradictory right?). Drinking too much water is very dangerous so I would say slowly raise your uptake and never drink over 4 litres a day.
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Diet
Disclaimer: There are no shortcuts. When you have more to lose, you need to radically change your lifestyle. If all you need to do is lose a few pounds, there are still a few changes that you need to make. Unless you have a very fast metabolism (which you probably don't if you want to actively lose weight), you won't lose 10 kg in 2 weeks. I am not creating this article as a weight loss program, it is a guide to help you make decisions about how you want to lose weight. You have to do it yourself.
Bad habits that make you fat
Mindless Snacks: When you are snacking, watch your portion sizes and stick to them. If you have a bag of popcorn, weigh the serving size in a bowl and eat it. If you are on a diet, I recommend that you avoid or stick to one snack per day.
Low activity levels are a bad habit that most people develop while in detention. People count steps for a reason: it's healthy to take 10,000 steps a day, and if you're trying to lose weight, 10,000-15,000 steps will do you very well.
Take away. There's nothing wrong with buying takeaway fast food once or twice a week. A problem arises when people order takeaway food almost every day. I don't need to tell you why it's unhealthy. If you really want to lose weight, limit yourself to one or no intake per week. If you are buying to take away, be sure to buy from the children's menu as the portions are smaller.
Lack of sleep. I'm the biggest culprit for this, but you need to get at least 8 hours of sleep a day. The negative effects of insufficient sleep on your body permeate all aspects of your life. Turn off your phone at 10 p.m. and get a good night's sleep
Not Drinking Enough Water Any successful weight loss involves a person increasing their water intake. I should drink a minimum (and I mean the minimum) of 2 liters of water a day, but when I lose weight I happily increase my intake to 3+ liters. On the other side of the spectrum, you shouldn't be drinking too much water (I know, isn't that a contradiction in terms?). Drinking too much water is very dangerous so I would say increase your intake slowly and never drink more than 4 liters a day.
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Diet
Of course, calorie control is an important factor in dieting, but it has to be a healthy restriction. I would say never go under 1,500 calories. Very restrictive diets (<1500) are unsustainable, unhealthy, dangerous, and generally a bad idea.
Here are some of my diet "tips" that have helped me lose weight:
Drink soups. Creamy, stringy, veggie-filled, warm, and nutritious soups (can you say I love soups)? Soups are great for dieting because they are generally healthy, high in vitamins and nutrients, and more easily digested. I know that when I drink soups, I don't have gas and never feel that bloated. Serve with a slice or two of French baguette for a light dinner.
Eat five small meals throughout the day. If you limit your calories to 1,500, you can have five meals of 300 calories evenly throughout the day.
By stocking up on vegetables and fruits, you can eat more for fewer calories, such as: For example, eat a 250-calorie muffin or large banana, a bowl of raisins, and a can of raisins (230 calories). Try to get your nutrient sources from low fat options. Instead of getting your calcium from whole milk, go for skimmed milk, yogurt, sardines, beans, and lentils.
Cut down on carbohydrates. Not exactly, but you should try not to eat more than 2 slices of bread a day. Try not to eat more than 2 bowls of rice a day (choose brown rice, it's more nutritious). Eliminate juices, sodas, and other sources of unnecessary sugar. Prepare meals so you can make informed decisions about what to eat
Here is an example of how I ate while on my diet:
6:00 am - a large banana and oatmeal with soy milk 9:00 a.m. - a bowl of raisins and 1/2 sardine sandwich (1 slice of wholemeal bread) 12:00 - a plate of white rice with sauteed chicken breast and vegetables. 3:00 p.m. - Celery, cucumber and carrot sticks with hummus and grilled salmon 6:00 p.m. - Carrot soup with coconut milk and a slice of French baguette
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Exercise
The scourge of my existence. Sorry I didn't come here with advice on the gym and lifting for a six pack. I do not know how. I can only say that if you want to lose weight, cardio helps a lot (in my experience).
Just do cardio every day. Here are some examples:
Swimming (30 minutes) Walking (more than 10,000 steps) Jogging (30 minutes) Skipping rope (15 minutes) Elliptical trainer (30 minutes) Stationary bike (30 minutes) Rowing (20 minutes) Sprint intervals (30 minutes) HIIT, high-intensity interval training I've lost most of my weight through jogging and rowing, and I used to jog for 30-60 minutes three times a week and go to the rowing club twice a week. Remember that every route to weight loss and to the body is different. Find out what works for you.
The key point is that you try to start cardiovascular exercise at least 30 minutes a day, 5 days a week, and when you can increase the frequency and duration of the workouts.
General information
As I said, your journey is your journey. Do not compare your weight loss to anyone else's or try to rush the process. Think of it as a lifestyle change. A way to restore all of the unhealthy habits you have developed since you were born. Let it motivate you. Buy a goalkeeper you want to fit into and try on them regularly when you lose weight
That will be controversial. Weigh yourself once a month. Trust me. If you see this number drop after a month of hard work, you will feel a lot better. People who weigh themselves daily can base their diets and emotions on the number on the scales each day when weight loss is a combination of days and weeks of concerted effort.
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Be nice to yourself; Allow yourself to make a mistake and start over. You have to give yourself love, not hate and harsh words. Like telling a child who has fallen off a bicycle that everything is okay and needs to try again, the same grace and understanding should be shown. Join a weight loss support group or a neighborhood walking group - having support can be very uplifting and can make friends Occupy. When you're busy, don't eat. The way I maintain my weight loss and not fall into bad habits is to keep busy. Horseback riding, ballet, reading, bowling, gardening, work. Do whatever you can, don't sit idle and you will subconsciously increase your activity and end up eating without thinking.
