Pick up any book for diet, and it will give you the answers to successfully losing the weight you want. Some show the key is to exercise more and eat less, whereas others claim that a diet low in fat is the way to go.
So what will you believe?
The truth is that there are no one-size-fits-all solutions to healthy weight loss. What will work for you may not work for another person because everyone’s body responds differently to food based on genetics as well as other health factors.
Finding a perfect method of losing weight takes patience, time, and commitment. Some of the common ways every reliable weight loss clinic suggests include the following:
1. Consider Using Whey Protein
Many people get sufficient proteins from their diet alone. But for those who don’t acquire proteins from their diet, taking whey protein supplements is the best way to boost their intake of proteins.
One certain study shows that replacing part of calories with whey proteins may lead to weight loss and increase lean muscle mass. Just ensure you read a list of ingredients because some have a lot of sugar as well as additives.
2. Get Enough Sleep
Lack of sleep often increases hunger hormone and decreases satisfaction hormone, which may contribute to weight gain. When you are sleep deprived, you crave more sweet and salty food. That is because your craving for higher energy intensifies whenever you feel hungrier.
It is also known that the way you process and think is affected by lack of enough sleep, so it is easier to connect that with impaired ability to make reasonable choices in different areas of life, including food.
3. Be Active
Being active comes with numerous benefits when it comes to your well-being and health. It is advisable that every adult needs to be active daily and must complete at least two hours of moderate aerobic exercise every week.
This may include activities like heavy housework, walking, or cycling, where your breathing can increase. Alternatively, you may complete 75 minutes of intense aerobic exercise that may include activities like a game of football or running.
4. Set Reasonable Goals
Over the long term, aiming to lose around two pounds per week is advisable. Generally, losing two pounds per week requires you to burn about 890 calories more than you take every day through regular physical activities and lower-calorie diets.
Based on your weight, around 6% of your weight can be a reasonable goal. If you are currently weighing 180 pounds, even that level of losing weight may help to lose the risks of chronic health illnesses, like type 2 diabetes and heart disease.
When setting goals, always think of outcome goals and processes. For instance, walking daily for half an hour is a process goal, while losing 10 pounds is an outcome goal.
By replacing refined carbs or reducing carbs with complex ones, you are likely to experience reduced levels of ginger. Feeling hungry is the reason why most find it hard to maintain a reasonable loss plan. So it is best to find a perfect way to eat what leaves you feeling satisfied.