Losing weight is a challenging endeavor that requires a lot of ambition and determination. Some go all the way and manage to achieve their weight loss goal while others, get lost along the way, finding it overwhelming and even impossible.
But it is possible! We’re here to confirm that and show you that you too can lose weight in a sustainable and healthy manner. All you need to do is follow these 8 easy steps to becoming a Triple S: Slim, Strong and Satiated!
1. Pack up the all-mighty protein
Impugned by some, one of the most effective evidence-based methods for a sustainable and healthy weight loss in the long term is to increase the protein intake. Apparently, people with a higher protein intake are slimmer and have less belly fat compared to those with a lower protein intake.
In addition, protein can reduce cravings by 60%, speed up the metabolism and reduce the daily calorie intake by 440 calories.
You can add more protein into your diet by eating high-protein foods such as whole eggs, fish, nuts, and meat. If you don’t have time to prepare a healthy, protein-based meal, you can always use quality protein supplements.
You could read an entire post that can tell you all about protein’s benefits in terms of weight loss and beyond!
2. Bring your own lunch
Time flies and preparing your own lunch might seem time-consuming. But it will help your weight and your wallet in so many ways that you’ll never want to eat out ever again.
Planning and packing your meals facilitate better control and quality of what you eat. You get to pack exactly what you like and know the exact quantities, without risking the consumption of ingredients that might be packed with calories. An extra 200 calories per every meal you eat out, to be more precise.
Go for fiber and protein as fiber will take longer to digest and will keep you satiated while protein will provide you with energy.
3. Slow down your eating
How fast or how slow you eat can make a difference in terms of the quantity of food you consume and consequently the number of pounds you are to gain. In other words, the pace can influence appetite and weight.
If you want to get rid of your extra pounds or simply maintain your weight, studies suggest you slow down your eating. That’s because it takes 20 minutes for your brain to receive the right signals that you’re hungry or full.
If you eat more slowly, you allow your brain to register that you’re satiated and don’t need any more food.
4. Step things up with exercise
Abs are made in the kitchen but that doesn’t mean that exercise does not have a huge impact on the way we look.
Combined with a healthy diet, a combination of cardio and strength training, performed on a regular basis is very efficient for a healthy weight loss. Its efficiency comes from the fact that with cardio, you can burn more calories at once while strength training helps you increase your muscle mass and become stronger.
As a general recommendation, try to do a minimum of 20-40 minutes of continuous exercise every day. Also, try to vary the elements and the intensity of your workout.
5. Eat healthy snacks throughout the day
Many people wanting to lose weight go to extreme measures and turn food into enemy no. 1.
But food is of utmost importance. So, be careful with what you eat, but don’t starve yourself in the process. If you don’t eat enough food to feel satiated, you’ll end up feeling dizzy or irascible. And when you do get a chance to eat, you’ll most likely end up overeating and consequently gaining weight.
So, try to carry healthy snacks such as unsalted nuts, fresh fruits or veggies, granola bars with you, to munch throughout the day if cravings bother you.
6. Avoid “diet” foods
There’s nothing more deceiving for weight loss than the so-called diet foods. Whether they’re called fat-free, low-fat, low-calorie or fat-reduced, they have all been processed and stripped of their natural ingredients, like fat and flavor.
In compensation, they are often loaded with sugar and other unhealthy ingredients that add flavor and texture but make them higher in calories than their full-fat versions. Big no-nos for weight loss!
7. Avoid grocery shopping without a list
There are two things you should always take care of in terms of grocery shopping for weight loss (and an overall healthy diet, for that matter). Always make a shopping list beforehand and never go shopping on an empty stomach.
When you don’t know what you’re going to buy, you fall victim to impulsive purchase and end up with a cart filled to the brim with all sorts of products you don’t really need. In addition, hunger can intensify your impulses and trick you into buying unhealthy items that will seriously disturb your weight loss plan.
8. Drink water constantly
Enhanced weight loss and reduced effort. That’s what drinking water can do for you.
According to studies, water is a good way to increase energy expenditure and the number of calories you burn. People who drink two glasses of water half an hour before eating breakfast manage to curb calories significantly at the first meal of the day.
In addition to keeping you hydrated, water boosts satiety while being calorie-free. Consequently, when you feel satiated, you’re not at risk of overeating and packing unwanted pounds. Discover more by reading a good resource on sustainable and healthy weight loss.