Starting a diet to lose weight and improve your health is worthy, but it can be a little overwhelming. There will likely be challenges when you start something new, especially when it comes to something you do several times a day, like eating and drinking.
However, as long as you don’t try to change everything at the same time, you can achieve your weight loss goals. Read on to learn some of the secrets of the Masters – those who have lost weight and, above all, have kept them from doing so. What is the benefit of losing extra weight if you gain it immediately?
1. Find out how much to eat.
There are five different methods you can use to calculate how many calories you need to lose weight. Once you’ve completed step 3 above, you can learn how to create a calorie deficit to lose weight. You can choose to lose one pound a week or two pounds a week. The amount of calories you reduce depends on your weight loss goals that you set in step 2.
2. Get more active
Being active is essential to lose weight and keep it off. Exercise not only offers many health benefits but can also help burn excess calories that you cannot miss on a diet alone.
3. Take small steps
Change is difficult. Small, gradual changes in your eating habits are the best way to check your diet. Some experts recommend making only one change a week to get used to the new behavior. The ultimate goal is to establish new eating habits that can be maintained throughout life.
An excellent place to start is to store your cabinets and refrigerators with healthy foods and prepare healthier meals at home. Choose a new cookbook or cooking magazine that specializes in healthy cooking. Post a famous family recipe on the Recipe Doctor WLC board for tips on whitening. Or try one of the methods from the Weight Loss Clinic collection.
4. Get a friend
Support is an essential part of a successful weight loss program. Hire a family member, find a friend to accompany you for walks or training, and join the WLC online community. These people regularly become a source of inspiration, support, and encouragement, especially when the going gets tough.
5. Eat high fiber foods.
Foods that are high in fiber can help you feel full, which is excellent for losing weight. Dietary fiber is only found in plant-based foods such as fruits and vegetables, oats, black bread, brown rice, and pasta, as well as beans, peas, and lentils.
6. Set realistic goals
Most people who need to lose weight set high goals and dream of adapting to clothing sizes that may not be realistic for them. However, if you only lose 5% to 10% of your body weight, you can feel better, sneak in, and, most importantly, improve your health. Studies show that even a small weight loss can improve overall health, especially lowering blood pressure, blood sugar, and cholesterol.
Set yourself attainable weight loss goals and keep in mind that the recommended weight loss rate is only 1 to 2 pounds a week. The slow and steady victory of this race. It takes time to learn new eating habits that last a lifetime.
7. Use a smaller plate
Using smaller plates can help you eat smaller portions. If you use smaller plates and bowls, you can gradually get used to eating smaller pieces without starving yourself. It takes about 20 minutes for the stomach to tell the brain that it is full. So eat slowly and stop eating before feeling full.
8. Plan your meals
Try to plan your breakfast, lunch, dinner, and snacks for the week, keeping an eye on your calorie count. It can be helpful to create a weekly grocery list.
9. Ask your doctor
Your doctor can provide you with valuable information that can help you lose weight more effectively. Make an appointment with your doctor and ask essential questions about weight loss during your stay. Take notes and add the information to your diet journal. You can also use this opportunity to ask for help in losing weight. You may be able to speak to a nutritionist, diabetic, or licensed physiotherapist. Each of these professionals can work with you to achieve your weight loss goals.
10. Eat regularly
If you eat regularly during the day, you can burn calories faster. It also reduces the temptation to eat foods high in fat and sugar.
11. Set goals
Of course, your goal is to lose weight. However, it is essential to set more specific long-term and short-term goals for your program. These goals create a path to follow and help you build the confidence you need to get through difficult times on a diet. Take 20 to 30 minutes to think about your long-term desires to improve your health or self-confidence. Then split this long-term goal into smaller weekly goals that serve as a springboard to stay on track.
12. Manage your energy balance
There are three different ways to lose weight. You can reduce calories, burn more calories through exercise, or combine both for faster weight loss. Decide which method is best for your lifestyle and eating style. Then calculate your energy balance and get ready to lose weight.
13. Often snacks.
Snacks are not only allowed in the Atkins diet, but they are also recommended! Eating two meals a day between breakfast, lunch, and dinner will keep you full throughout the day, fighting for carbohydrates. Have Atkins Bars ready to satisfy hunger when it occurs.
14. Do not store junk food.
Don’t keep junk foods like chocolate, cookies, potato chips, and sweet soda at home to avoid temptation. Instead, opt for healthy snacks such as fruit, unsalted rice cakes, oatmeal, unsalted or unsweetened popcorn, and fruit juice.
15. Drink plenty of water
People sometimes confuse thirst and hunger. You can end up consuming extra calories if a glass of water is really what you need.
16. Familiarize yourself with approved foods.
Each Atkins phase has its list of approved foods. Before you start your diet, be sure to read the Atkins List of Approved Phase 1 Foods or Atkins 40 Approved Foods. If you familiarize yourself with these lists, you are more likely to be up to date with your daily goals. In carbohydrates. Network without ulterior motives. With the Atkins carbohydrate counter, you can also track your regular net carbs.
17. Create a diet diary
Weight loss trainers usually ask you to keep a food journal during a diet. And it’s a good habit. But it is also essential to know your eating habits before starting a diet. So when you start a diet, keep an eye on the number of calories you consume each day. This number provides a starting point for the entire weight loss program. Then continue your weight loss diary throughout the diet process. A well-organized weight loss diary helps many dieters stay on target when challenges arise.
18. Don’t ban eating.
Don’t ban foods from your weight loss program, especially those that you love. The ban on food only makes you want more. There is no reason why you cannot enjoy occasional treatment while respecting your daily calorie intake.
19. Determine which Atkins plan is right for you.
Answer a few simple questions to customize your Atkins program. If you decide that Atkins 20® is the plan for you, start with Phase 1: Introduction. The purpose of induction is to accelerate weight loss by changing your body’s metabolism from burning carbohydrates primarily to burning fat primarily. At this stage, your goal is to set your net carb intake at 20 grams per day, the average level at which people burn mostly fat.
If you find that the Atkins 40® plan is right for you, start eating 40 grams of net carbs a day. With each of the Atkins programs, as you approach your weight loss goals, you’ll increase your daily net carb intake to maintain your momentum.
20. Start tracking down your food.
Many people have no idea how many calories they are consuming. According to a study by the New England Journal of Medicine, two groups of people (one with a history of nutritional resistance and the other without) were asked to have a weight, a BMI and a percentage of body fat, and educational level and professional background. Indicate how many calories you have burned in a day. Both groups did not report their calorie intake at around 1,000 calories or more!
21. Drink enough.
Drink everything! Adequate hydration is particularly important to avoid dehydration or electrolyte imbalance, which may be associated with the initial weight loss in water during phase 1. Try to drink at least eight 8-ounce glasses of water a day, four of which can be replaced with coffee, tea, or broth, chicken, and vegetables.