10 Fast and Natural Weight Loss Truths No One Is Telling You About!

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Guidelines for Losing Weight

Losing weight is a huge challenge, I know that because I have struggled with this battle for most time in my life. If you have the same struggle as mine, keep reading this post because I have created these simple guidelines for losing weight.

Guidelines for Losing Weight

Here are the guidelines for losing weight

Set a Realistic Time-Frame

The first step in achieving your weight loss goals is setting them, but that is not enough, you need to set up a realistic time flame of achieving it. You cant lose 20 pounds in one week that is unreasonable.

Examine Current Exercise

Exercise is the other half of the weight loss equation. The best way to manage your weight permanently is to combined regular exercise with a balanced diet.

Keep a Food Diary for a Week

Most people feel that they ‘hardly eat anything at all’ will be amazed at their hidden or unintentional eating activities. Simple changes to cut out unnecessary eating or unneeded portions sizes can make a long-term difference.

Lose Weight Slowly:

Forget about those programs that promise you to lose 20 zillion pounds in a week, weight loss should be a steady slow process. According to experts, you should aim to lose between 0.5kg to 1kg per week.

Losing too many pounds to quick can damage your health. To lose 0.5kg/1lb per week, you need to create an energy deficit of 3500kcal. So, by eating 500 fewer calories per day, you will lose 0.5kg/1lb per week. Increasing your energy expenditure will increase your weight loss further. It is a good idea to set short-term and long-term goals.

Reduce your fat intake

Remember that fat contains more calories (9kcal/g) than carbohydrate or protein (4kcal/g) so cutting down on high-fat foods quickly reduces your calorie intake. Swap high-fat foods for low fat, nutritious alternatives.

How to Reduce your Fat Intake?

Start your day with fruit, yogurt, wholegrain cereal, porridge or wholemeal toast.

Include five portions of fruit and vegetables in your daily diet – eat fresh fruit as a snack, pile salad into your sandwich or add a side salad to your main meal.

Make vegetables and grains the base of your meals – pasta, potatoes, rice, couscous, bulgar wheat.

Flavor salads and vegetables with herbs, lemon/lime juice, fruit vinegar

Add extra vegetables to pasta and curry sauces, stews, soups, bakes, shepherd’s pie and lasagne.

Make fresh fruit the base for dessert – add yogurt, fromage frais, custard or half fat crème fraiche.

Minimise added fats and oils in food preparation (e.g. dressings, added butter and margarine, cream, fatty sauces).

When cooking, opt for lower fat cooking techniques such as baking, steaming, boiling and grilling instead of frying.

Reduce saturated fats e.g. butter, pastry, biscuits, and puddings. Choose lean cuts of meat and substitute skinless chicken, white fish, and beans for some of the meat in your diet.

Avoid foods made with animal fats or hydrogenated vegetable fats as they contain larger amounts of trans fatty acids i.e. margarine, biscuits, cakes and bakery items.

Low-Fat Snacks

  • Sandwiches/rolls/pitta/bagels (filled with salad, tuna, chicken, turkey, ham, marmite or banana)
  • Low-fat yogurt and fromage frais
  • Fresh fruit (e.g. apples, bananas, pears, peaches, nectarines, grapes)
  • Scones, potato cakes, crumpets
  • Dried fruit
  • Rice cakes/ breadsticks

What about Carbohydrates?

Eat enough carbohydrates because carbohydrates fuel all types of exercise. If you eat too little carbohydrate, you will experience fatigue, lack of energy and your training will suffer. Low carbohydrate diets can result in muscle loss.

Fill up on High fiber foods

High fiber foods will help to fill you up and feel satisfied for longer, keeping hunger at bay. The following is a list of high fibre foods which you should base your meals and snacks on:

  • Wholegrain breakfast cereal
  • Porridge
  • Wholemeal bread and pasta
  • Brown Rice
  • Beans and lentils
  • Potatoes
  • Fresh fruit
  • All kinds of vegetables

Eat little and Often

Aim to eat 5-6 small meals and snacks each day at regular intervals. This will help maintain energy levels, prevent hunger and avoid fat storage. Avoid leaving long gaps between meals as people often over-eat when they are hungry or are ‘eating on the run’.

A well-chosen snack before training or in the afternoon can take the edge off evening hunger. Take time to slow down and eat, even when you are busy. Your brain and your stomach both need to enjoy the experience of eating.

Alcohol

Cutting down on your alcohol intake can help you lose unwanted body fat. One pint of beer is equivalent to 182 kcal so if you cut out five points per week, you’ll save 3640kcals per month, that’s 0.5kg in body weight! Since alcohol is associated with relaxation, it is often also associated with unwise eating.

Fad Diets

Be wary of diets and supplements that promise weight loss. There are no special pills, potions or products that produce safe and effective weight loss. If something sounds too good to be true, it probably is.

Consult a Dietitian if you are having difficulties with your weight-loss goals or you would like a supervised, individualized program. Expert advice is needed for those who are struggling with an eating disorder or disordered eating behavior.

 

Final words

Those are guidelines for losing weight, which one do you find the most helpful one? let me know in the comment section below.

 

 

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