Weight gain comes with many health complications including the risk of heart disease, diabetes, and cancer. If you struggle with weight loss, you want to find ways to sustainably manage your weight and keep it at manageable or desirable levels. People have often been pigeonholed to think that fad diets are the solution; however, losing weight requires a combination of things. Diet alone may not help do the trick. Additionally, physical exercise alone may also not help cut back on your weight. For some, it even requires the intervention of a New Rochelle weight loss specialist to understand how they can lose the extra pounds. Even as you seek help from specialists, you want to follow these tips to reduce your weight.
1. Reduce your carbs intake
You want to reduce the amount of starch and sugars you eat – this is a critical step. Cutting back on carbohydrates lowers your hunger levels. You end up eating fewer calories. Rather than burning carbohydrates for energy, you find that the body begins to burn stored fat for energy. When you cut down on carbs, it also lowers insulin levels, causing kidneys to shed excess water and sodium. This helps reduce bloating as well as unnecessary water weight. A low carb diet may also reduce appetite, causing you to eat reduced amounts of calories without feeling hungry or thinking about it.
2. Eating fat, vegetables, and proteins
Your meals should include a portion of fat, protein, and low carb vegetables. You may want to eat two to three meals every day, and if you are hungry, you can add a fourth meal. When you have this kind of meal plan, it helps bring the carb intake down. You may reduce your carb intake to about 20 to 50 grams per day.
Eating lots of proteins can help enhance calorie expenditure. Also, a high protein diet helps reduce cravings as well as obsessive food thoughts. It reduces the desire for late-night snacks. High protein diets also make you feel full.
You should not be afraid to fill your plate with large portions of low carb vegetables. This kind of diet helps increase your fiber, minerals, and vitamin intake. These vegetables include spinach, cauliflower, broccoli, or brussels sprouts. When it comes to healthy fats, go with olive oil, avocado oil, butter, and coconut oil.
3. Lift weights three times per week
Although you may not need to exercise to lose weight when following this plan, physical exercise is so crucial for a sustainable weight loss. Lifting weights offers resistance training and helps you burn more calories. You prevent your body’s metabolism from going down. Losing weight requires that you keep your metabolism at an optimal level. If weights are not your favorite, you can do cardio workouts such as running, jogging, cycling, walking, swimming, and yoga. Exercise is also good for overall health and wellbeing, so you want to consider making it part of your routine.
While there are no black and white rules for weight loss, you want to ensure that you consider these three factors. If you face difficulties managing your weight, seek a specialist in weight loss and medical exercise to help you.