If we were to ask a group of men and women to raise their hand if they wanted to lose weight – how many hands do you think would shoot up into the air? Probably more than you think. In a recent study by Livestrong, it determined that 46% of men and 57% of women had the desire to lose weight. If you’re not sure where to start, there are three simple avenues you can incorporate in your every day life to help make a difference on the scale.
1. Cut Back on Sugars and Starches
In order to properly start off on the right foot on your weight loss journey, the most important part you can ever play is to back on your sugar and starch (carbs) intake. What you need to understand before you kick sugar and starch to the curb is that insulin is ~the~ main fat storage hormone in the body. Why is this important? The better question is actually: how do you burn fat? You see, when insulin goes down, fat then has a higher probability of coming out of fat storage easily which signals the body to burn fats instead of carbs.
Additionally, when you lower insulin levels, your kidneys will shed any excess sodium and water which equals a reduction in unwanted bloating and water weight. Just by doing this, you can expect to easily lose up to 10 pounds just in your first week alone. The bottom line is simply, removing sugars and starches from your diet will help to lower your insulin levels, curb your appetite, and will help you to lose weight.
2. Eat Protein, Fat, and Vegetables
Be sure to include a protein source, a fat source, and low carb vegetables in each of your meals – this will instantly bring your carb intake into the level of recommended range of 20-50 grams per day. Bare in mind that protein is key to losing weight as it helps boost metabolism by at least 80 to 100 calories daily.
Protein Sources may include: Meat – Beef, chicken, pork, lamb, bacon. Fish and Seafood – Salmon, trout, shrimps, lobsters. Eggs – Omega-3 enriched or pastured eggs are best.
Low-Carb Vegetables may include: broccoli, cauliflower, spinach, kale, Brussels sprouts, cabbage, lettuce, cucumber, and celery.
Fat Sources: Olive oil, Coconut oil (best cooking fat), avocado oil, and butter.
The bottom line is that you need to amass each meal out of a protein source, a fat source, and a low-carb vegetable to order to get to the weight level you desire. Remember that a high protein diets will also reduce those obsessive thoughts about wanting to eat food by 60%(!) and it’ll help to reduce late-night snacking urges. Don’t be afraid to fill up your plate with low-carb vegetables either.
3. Lift Weights 3 Times Per Week
While you don’t have to exercise to lose weight on this plan, it is recommended. Try to commit to this light exercise at least three times a week: a light warm up, lift weights, then stretch. Keep in mind that you can do this at a gym or at home.
Lifting weights allows you to burn a few calories and also prevents your metabolism from slowing down. However if lifting weights is not on the table, then try easier cardio workouts such as running, swimming, or walking. The bottom line, keep moving – your body will thank you in the end.