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From my personal experience, here are some strategies I used that are proven to cut weight and keep it off permanently. First, make sure that you eat a high-quality diet. It is best to stay away from processed foods, like those that come in bags, boxes, cans, or are processed to have a long-term shelf life. They contain high levels of trans fat, refined sugar, and additives such as high levels of sodium. Processed foods that have been fortified with vitamins and minerals might have high nutrient content, but the additives are not healthy and can promote unwanted weight gain.
Cut Back On Carbs and Junk Food
One example of a carb-heavy food that can be found in abundance at a typical grocery store is bread. Bread is loaded with carbs and lacks the nutritional balance needed for weight loss. Another example occurs in the form of snacks and “junk” foods. These are often light in calories but very high in sodium and trans fat, causing unwanted weight gain.
You must cut back on your calorie intake to lose weight, and processed food consumption should be significantly reduced. Limiting your calorie intake by 800-1000 calories each day can help you lose more weight loss.
Focus On Fresh Foods and Proteins
Ideally, it is better if you consume mineral-rich ingredients and fresh produce. It’s still a good rule of thumb to make sure that 50% of the produce is fresh. Naturally, ripened produce is high in nutrients and fiber, which means it’ll digest more slowly and keep nutrients, minerals, and fiber in your system. It is also helpful if you make sure that your protein sources have not been denatured. This means exceptionally low-quality processing has been done. Plant proteins include vegetables, beans, and soy. Animal proteins include fish, chicken, beef, and pork. It is not always healthy to eat animal proteins because of fat content. You can supplement this with protein shakes in the form of powder. Protein shakes are delicious and are great for weight loss. They’re easy and fast to make. You can also add fruits to add flavor and make them taste even better.
Stay Away from Processed Foods
Stay away from fast and overly processed foods. Foods that are processed frozen, preserved, canned, bottled, and jarred, can lose their freshness. Further, heavily processed foods are susceptible to flavor alterations. The alteration of taste occurs in foods that have been heavily processed. You may find that they taste overly salty or too sweet.
Changing Flavor Profiles
One way you can change the flavoring of your own foods is to add natural flavors like lemon juice, and fresh herbs. Try marinating fruits and vegetables before eating them. This will result in unique flavor profiles that will keep you interested in eating healthy foods. You can also try making homemade soups or stews that include corn, wheat, beans, or soy. Anything homemade that you can add to your diet, the better. Think about prepping foods in advance, portioning, and freezing them in sandwich bags. This will give you quick and convenient access to individual portions.
Dairy and Meats
Beware of some dairy products; they can be extremely fatty. If you do cut back on dairy, it will be imperative that you increase your calcium intake through supplements. If you eat animal products, you can still enjoy them, but consider buying reduced-fat variations of the products. Organic meats and meat cuts that are low in fat are also great options if you need animal meats in your diet.
It’s possible that you can make life-changing improvements to your diet, without sacrificing quality, taste, and the joys that come with eating. Make the change, stick with it, and you will reap the health benefits of weight loss and living a healthy lifestyle.
Exercise Is Key To Successful Weight Loss
Now that we have the dietary items out of the way, let’s talk briefly about exercise and how crucial that will be to your weight loss goals. If you are going to commit to a diet, then you need to commit to exercise. Finding time in the morning or the evening to get an hour of exercise will do wonders for your energy levels, weight loss, and overall wellbeing. Be cautious not to jump into an intense workout regime, as you could suffer injuries to your body. Make sure that you stretch well before beginning your exercise, and if you feel discomfort, stop working out immediately until you recover. If injury does occur, take time to ice the area well to reduce swelling. You can purchase ice packs from your local grocery store, or from websites like https://bodyice.com that sell ice bags geared towards sports-related injuries. Ice bags like these fit snug to the body, and offer comfortable compression that keep the ice pack in place. It’s vital to recover if you want to stay with your weight loss goals.
Cardio
Cardio is going to be another critical element to your fitness plan, make sure you are getting your heart rate up, and maintaining that rate for the proper duration of time needed to burn fat. Don’t cut corners here, like diet; cardio is a crucial aspect to long term weight loss goals.
Follow these simple diet and exercise guidelines, and you will lose weight while getting fit. Diet and exercise are better for you than any other weight loss alternative out there. So eat well, exercise with passion, avoid injury, and live a happy, healthier life.
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