Losing weight, even for a short period, can seem difficult. However, weight loss can be achieved and maintained long-term.
Here are a few measures that you can take to improve your chance of a successful weight loss journey.
Reduce Your Intake of Sugary and Starchy Foods
Sugars and starches cause your body to release insulin as it normalizes your blood sugar levels. As insulin levels rise and fall sharply, you may find that you are frequently hungry.
By cutting back on sugary and starchy foods, you can reduce your hunger, resulting in a decreased caloric intake. Additionally, the reduction in carbohydrates allows your body to retain less water, reducing bloat.
Eat More Vegetables, Protein, and Fat
As you cut back on carbohydrates, increase your intake of vegetables, protein, and fat. Non-starchy vegetables, such as broccoli, lettuce, spinach, and cabbage, have few calories, are nutrient-rich, and provide fiber. Fiber helps promote satiety and healthy bowel movements to make your weight loss journey more comfortable.
The protein that you consume can come from a variety of sources, including poultry, lamb, beef, pork, and seafood. Additionally, eggs have a high protein content.
Eating protein helps boost your metabolism while eliminating cravings and satisfying your appetite. With protein, you tend to feel full more quickly while eating fewer calories, so be sure to eat a protein-rich breakfast.
Fats can also help you lose weight by helping you feel full. Fat sources include olive oil, butter, and coconut oil. These oils can be added to cooked vegetables and salads to make the items more satisfying.
Strength training helps your body become stronger and add muscle. Since muscle burns a significantly greater number of calories than fat, the additional muscle tissue can help increase your metabolism even when you are at rest.
Strength training exercises include weight lifting and exercises that use your body weight for resistance.
Drink More Water
Many people mistake thirst for hunger. By drinking water to keep your body well hydrated, you can avoid overeating. In addition to drinking water whenever you feel a bit thirsty, try drinking a glass before your meals.
The additional intake of water can also discourage water retention. Thus, you can actually get rid of water weight by drinking more water.
Eat Whole Foods
Processed foods often provide fewer nutrients. Additionally, they may include a large number of calories and preservatives. Some chemical preservatives and artificial sweeteners are believed to interfere with a healthy metabolism.
For assistance with your weight loss goals, schedule a consultation with a weight loss specialist, such as at the Center for Psychiatry & Weight Management.