Are you overweight? If yes, are you trying to lose the weight? It can be a very hard task to lose weight, but it's very possible!
Weight loss depends on the foods that you eat, how active you are and
your metabolism. Additionally, what might work for one person might not
work for another.
How do I know if I'm overweight?
Well, according to Wikipedia:
"Overweight is having more body fat than is optimally healthy".
- Wikipedia, Overweight
The reason/s as to why someone is overweight can be totally different
from that of another person. It can be as a result of lifestyle choices, an
underlying medical condition (like an underactive thyroid, etc.), stress, etc. Note: If an underlying medical
condition caused you to gain weight, then you should deal with that
first.
Certain foods are terrible for weight loss and yet people keep eating them and still hope that they will lose weight. People often think that if they starve or deprive themselves of food, that that will make them lose weight.You don't have to starve or deprive yourself of food to lose weight. So, therefore, losing weight doesn't mean food deprivation.There are many healthy ways that you can go about doing it.
Did you know that skipping meals will cause you to have an undernourished body? You have to get a certain amount of nutrients each day and not getting these will result in you becoming undernourished which can lead to sickness/ diseases in the body. You need to lose weight in a healthy way so as to not harm your body.
Some of the best ways to lose weight are:
- Portion control
A huge/large portion of the same food will always have more calories than a smaller portion. And so I strongly believe that foods should be eaten in moderation and this goes for both healthy and unhealthy foods.
Sometimes people will overeat on a healthy food and obviously, gain weight! You need to remember that healthy foods have
calories too, but the good thing with healthy foods is that you can sometimes eat a lot more of it to get to let's say 200 calories and less of the unhealthy ones to get to the same calories. So, therefore, you have more food to eat when you choose healthy foods like vegetables (I love this).
Also, we are all humans, and so we tend to crave foods that are not exactly low in calories ( Many people can relate to this). If you're someone who would rather have a full-fat version of an ice cream rather than a low-fat version, then a small portion is the way to go. The truth is that you can have a little cheat meal and still have a slim waistline. You have to apply portion control because a small portion of a cake is better for weight loss than the whole cake. Portion control will ensure that you don't gain any additional weight during your weight loss process and after. So, therefore, this is very important and eating small meals throughout the day is highly recommended for weight loss.
- Exercise
Exercise burns
fat and so this is very effective in losing weight. Also, this is great because if you eat a little excess, you can work it out in the gym or wherever you work out.
- Watch what you're consuming and consume more healthy foods
Eating way over your calorie requirement is not going to help you lose weight, instead, it's going to make you gain weight. So, therefore, it's very important to become more aware of what and how much you are eating.
Foods to avoid:
Avoid eating too much fried, sugary, extra
salty and processed foods. Also, you should avoid drinking too many sugary drinks like
soda and fruit juices. You can satisfy your sweet tooth by eating fruits
instead to avoid processed sugary foods.
You
can't have your whole diet consists of unhealthy foods, you need to eat
healthy foods also. This is very important because during your weight loss process you should nourish your body with healthy foods.
So consume more healthy foods like:
- healthy low glycemic index (GI) foods
- fresh fruits and vegetables
- healthy fats instead
- pepper in/on your food
- water before or with your meals (You eat less by doing this because it fills you up to a certain way)
- Protein (great for weight loss) and so on.
10 smart ways to reduce your sugar intake
- Keep track of what you're eating (by writing it down)
You can achieve this by keeping a food journal. When you keep track, you will know if you're going in the right direction. You should keep track of the foods (kind of foods and calories) that you eat and so on.
- Plan your meals
Make meals ahead of time so that you
will always have healthy meal options at home and this will prevent you
from eating out or eating unhealthy foods. Look for healthy
recipes and start making them. Also, make easy healthy recipes (to be more specific) so you
don't give up because it's too hard.
- Eliminate stress
Stress can lead to weight gain and if you want to lose weight you have to try and eliminate most of it as possible from your life.
Read:
Ways to cope with stress
- Eat more slowly
Eating more slowly (wherever) will ensure that you consume fewer calories because you will eat less food.
For example, dining.
Dining will slow you down in eating and you tend to eat less. Try this with some good company and you will see a difference in the amount you eat.
These work because it takes some time for your brain to know that you have eaten enough.
- Cook your own food
If you don't cook your own food then you will not know how much oil, salt, sugar or other ingredients that they are putting in your food. So cook your own food to avoid this.
Also, when you purchase food, you sort to have to go with the portion size that they give you. This might be a large portion size and the problem is that you may consume all of it which is terrible for weight loss if done on a regular basis.
Additional when you eat out you will be more tempted to order and eat unhealthy foods.
- Eat more high-fiber foods
These will make you feel fuller faster and longer.
Like:
- legumes
- figs
- avocado
- Brussels sprouts
- nuts
- oatmeal
- quinoa
- chia seeds, etc.
"Put all excuses aside and remember this: YOU are capable." - Zig Ziglar
If you're overweight and you're trying to lose weight do it for you and not anyone else. Too many times people make fun of obese people, which is wrong and don't let their words get to you. Being overweight doesn't give people the right to make fun of you and tell you horrible things. Choose to stand up for yourself, their words can only hurt you if you let it. Don't give up, you might screw up at times (it might not be a smooth road) but don't ever give up. In the end, you'll be glad that you didn't.
