January is a notorious time for people joining gyms and trying to loose the extra weight they gained over Christmas. But too many fall into the trap of completely eliminate everything bad in their diet. This has a negative response causing cravings and feeling miserable about depriving themselves of the odd treat. Below find some tips on the best way to attack a new healthier lifestyle which will help you maixmise weight loss.
Set realistic goals
Aim to lose between one or two pounds per week. Anything more and it becomes unrealistic to maintain that weight loss. Weight loss is not linear! There are always hick ups when losing weight.
Make weekly resolutions
Don’t try to overhaul your diet overnight. If you make too many changes at once, you will hit the wall and you will get frustrated and throw in the towel. Instead, make one change, such as cutting out biscuits, chocolate, processed meals etc.
Eat more often
People who tend to eat an average of five times a day tend to be more successful with weight loss. Light, frequent meals curb your appetite, boost your energy, improve your mood and even speed your metabolism, since the process of digestion itself burns calories.
Drink water
People often presume they are hungry when in actual fact they are thirsty. So when you feel like having a bit to eat reach for the water first.
Up your protein
Research suggests that protein prolongs the feeling of fullness better than carbohydrates or fats do. Studies found that people who ate a high-protein breakfast or lunch were less hungry at their next meal. Protein also requires a few more calories to digest. Stick to low-fat protein sources like Greek yogurt, a protein shake, cottage cheese, white fish or turkey.
Make smart substitutions
Look for nutritious low-calorie alternatives to sugary, high-fat treats. Try pineapple, oranges, blueberries or frozen grapes instead of sweets. If you have a craving for chocolate opt for dark chocolate it’s lower in calories, sugar and actually provides health benefits. (But not the whole bar)
Think positively
Low self-esteem about your current shape is a major cause of overeating. Focus on your best points rather than your weak spots. This will encourage a more positive mind frame and keep you on track to your fitness goals.
Remove stress
January can be a financially tough time for people and can be a major cause for high stress. Stress will promote the production of cortisol. Cortisol is a hormone that causes your body to store fat, which will have you questioning, why am I not losing weight when I’m killing myself doing all this exercise? Do your best to eliminate unnecessary stress.