Many of us make steps to lose weight more difficult by (a) not having a plan, and (b) not understanding the science of weight loss. As for the latter, scientists, dietitians, nutritionists and other “experts” have done us no favor. How many times have we been told that eggs are “good … wait, we mean bad … no, we mean good … for you”? Although this may sound ridiculous: losing weight is not that complicated – if you understand the fundamentals of food science and human physiology. Which brings us to the topic of today’s article: 5 simple ways to lose weight.
« What I know for sure is this: The great secret of life is that there is no great secret. It’s only you, right now, and a choice. »- Oprah Winfrey (lost 30 kilos in 88 and 19 kilos in 2018). There is a reason why the writer has chosen the word “simple,” and not “easy.” You see, the proven weight loss catalysts that have stood the test of time are very simple and straightforward. But no matter how simple a concept is, it is useless when execution is poor. So do yourself a favor and follow the plan. In addition to seeing the results of your efforts much sooner, you will have less trouble maintaining weight!
5 Simple Ways to Lose:
1. Limit the Almidones and Sugars:
Although it is not necessary to be “carbohydrate-free” or even “low-carb” to lose weight, reduce or eliminate starches and sugars (also known as “bad carbohydrates”) makes weight loss much easier. When you reduce bad carbohydrates, your body stops burning them for energy; instead, start using fat stores as your primary source.
“Limiting carbohydrates also helps expel excess water from the body (water retention)”.
In a 2014 study published in the journal Obesity Reviews, researchers found that individuals with a “low-ketogenic carbohydrate diet” reported feeling “less hungry” and a “less desire to eat.” Scientists attribute these effects to ketosis – the burning of stored fat instead of glucose.
2. Incorporate Force Training:
Although technically you don’t need to exercise to lose weight, it sure helps. Not long ago, scientists insisted on cardiovascular exercise (running, walking, etc.). While it is true that cardiovascular exercise is healthy, strength training may be a better option to lose weight in general. Strength training – most commonly done by lifting weights – performs a double function: burn fat to help you lose weight and build muscle mass. If you insist on doing some cardio (as this writer does), a quick 5-minute HIIT session is all you need. Try to do weights three times a week!
3. Eat Three Things in Each Food:
Fat, protein, vegetables. Eat them. Often. Now, not just any source of fat or protein is enough. Here is a small list of some good food options for everyone:
Fat and protein: lean meats, avocado, fish and shellfish, eggs, seitan, tofu, chickpeas, olive oil, quinoa, chia seeds.
Vegetables: broccoli, Brussels sprouts, cabbage, cauliflower, cucumber, kale, spinach, chard, tomatoes. Try to make sure your vegetables have a low or no starch content.
If you stick to the foods on this list, you are almost guaranteed to lose a good amount of weight. If after eating three full meals, you feel hungry later – a normal reaction when transitioning to a low carb diet, it’s okay to eat again! After a period of adjustment, your hunger levels should begin to decrease. Ultimately, make sure you have on hand many healthy snacks like nuts, seeds, celery sticks, etc.
4. Drink Cold Water:
It is estimated that drinking water throughout the day stimulates the metabolism between 10 and 30%. This practice alone will help you on the path to weight loss. The study’s researchers, published in the Journal of Clinical Endocrinology and Metabolism, attribute the surprising results to thermogenesis produced through normal activation of ion channels in excitable cells. Cold water can increase this fat burning effect, since the body is forced to burn additional energy to warm up. In addition, multiple studies show that people who prioritize drinking water over sugary drinks have better weight loss results than those who do not. These individuals are also much more likely to maintain their weight, thus avoiding the dreaded “yoyo diet.”
5. Reduce Television Sessions:
No one likes a good movie or a good TV show more than the person who writes these words. According to the Nielson Total Audience Report, the average American watches almost five hours of television a day. However, we still complain that we don’t have “time” to exercise … Surprisingly, young people aged 18 to 34 watches the least amount of television, just over two hours. If feeling like a sloth is not enough reason to get off the couch, it turns out that television can lead to a decrease in cognitive abilities. During the last quarter of a century, researchers have found that people who watch more television have a slower brain processing speed, worse verbal memory and a slower overall executive function. The executive area of the brain, the prefrontal cortex (PFC), is what helps us pay attention, organize information and perform complex tasks.