3 SENSIBLE steps that will help you lose weight. FINALLY! December 23 2017, 0 Comments
One question we’re asked all the time: "What’s the best way to lose weight?"
Of course, there's no one answer that’s right for everyone. However, there are three basic steps every diet program should include.
Miss a step and you'll likely experience the most common things that cause diets to fail:
- low energy
- frustration over lack of results.
Taking all three steps in combination will leave you feeling satisfied and energized, which makes it more likely you’ll stick with your diet plan.
Step one: Cut out the junk carbs
Do you eat snacks and processed foods that are high in sugar and other “bad” carbohydrates?
Consuming these things while trying to lose weight is a recipe for failure.
Foods that contain bad carbs cause the body to produce insulin, which is the body's main fat storage hormone. When you cut the bad carbs, insulin levels go down and the body starts burning stored fat as fuel.
Another benefit of lowering insulin levels is that your kidneys shed excess sodium and water, which reduces bloat and eliminates water weight.
The biggest PLUS of cutting junk carbs: It stops the endless cycle of fast energy increases and precipitous drops that force people to keep binging on carbs to maintain energy.
This carb rush cycle is one of the main reasons diets fail. You have to stop the madness to shift into a more healthful and sensible eating pattern. Comitting to this change will allow you to eat until you’re full and satisfied, rather than to feed never-ending carb cravings.
Tip: Need help breaking the bad carb habit? ThinkitDrinkit's Appetite Control BOOST could be the answer. It’s an all-natural way to feel more full, which makes it easier for you to eat less.
Step two: Replace the bad carbs with good ones, protein and fats
So what should you eat after you give up the cheap carbs?
Try sensible and satisfying things like protein, good fats and higher quality carbs, such as vegetables and whole grains.
Start by building each meal around a protein, fat and low-carb vegetable. Doing this will help you slowly lower your bad carb intake over time.
Good sources of protein include meats like chicken and lamb and lean cuts of beef and pork. Fish and seafood, including salmon, trout, shrimp and lobster are other excellent options. Add eggs every now and then for variety.
Protein takes a while to digest, which leaves you feeling fuller for a longer time, cutting your desire to snack. High protein foods help boost your metabolism and provide the building blocks of lean muscle. These are good things from a diet and overall health perspective.
When it comes to dieting, many question the value of adding fats to a diet. However, "good" fats are a key contributor to maintaining health. Also, eliminating fats from a diet at the same time you're cutting bad carbs is a recipe for failure. It can seem like too big a sacrifice.
Some examples of fats you can allow into your diet, within reason, are olive, coconut and sunflower oils. A pat of butter or bit of cheese used in cooking can make other foods taste better. Using a small amount of these oils and other ingredients in the cooking process should not negatively impact your diet or health.
Note: Always check with your doctor before adding fats to your diet if you or members of your family have heart, high cholesterol or other health issues.
The final component of a healthy diet is vegetables and complex grains.
Examples of healthy vegetables that can help reduce hunger while providing sustained energy are kale, broccoli, spinach, cauliflower, swiss chard, brussels spouts, cabbage, cucumber, celery and various types of lettuces. Beneficial grains include things like whole wheat, brown rice and oats.
When you’re hungry, eating these types of vegetables and grains will leave you feeling full and satisfied. The vegetables are relatively low in carbs and are an important source of vitamins, minerals and fiber. Whole grains are made up of carbs that take a long time to digest, which makes them a good source of sustained energy.
Step 3. Begin a workout program
While cutting bad carbs and shifting to a more healthy, balanced diet will help you start losing weight, the "third leg" of the dieting stool — the one that’ll hold it up and lead to ultimate success — is an exercise program.
An initial workout regimen shouldn't be too ambitious. One way to pretty much guarantee failure is to start with one that doesn't fit into your schedule or that prevents you from doing other things you enjoy.
Set a goal of working out three or four times a week, 45 to 60 minutes per workout. Allow time to warm up, do some aerobic and strength training and stretching. You may not be able to do all these things in every workout, but you’ll want to experience the benefits of all these activities over time.
Remember: Warm-up and stretch before every workout and allow time to cool down and stretch after. This will help prevent injuries and muscle cramps.
TIp: Consult with your physician before starting a new exercise regimen.
- Aerobic training — including activities like walking, running, swimming, bicycling and dance classes — helps burn calories, build strength and improve cardio-vascular health.
- Strength training, including lifting weights, burns calories. It also helps build muscle while reducing body fat. This will make you feel stronger while dieting and help improve your body image.
- Stretching improves muscle tone, leaving you feeling more lean, limber and flexible.
Tip: A trainer at your gym can customize an exercise program aligned with your individual diet and fitness goals.
Interested in optimizing the results of your workouts? ThinkitDrinkit's Body Tone BOOST can help. It’s been clinically formulated to help reduce body fat and improve muscle definition. It’s a great BOOST for any diet and workout regimen.
The products and information found on this website are not intended to replace professional medical advice or treatment. Statements and claims have not been evaluated by the Food and Drug Administration. Our dietary supplements are not intended to diagnose, treat, cure or prevent any disease or medical condition. Individual results may vary.
ThinkitDrinkit urges you to seek the advice of a qualified professional for any health concern lasting more than two weeks, and to share with your provider any information pertaining to your health and well-being, including the use of supplemental nutrition.
© 2017 THINKITDRINKIT