Are you a fan of diets? I know, me neither. In order to diet, you need a bag of patience and a lot of motivation. On top of eating healthy food, you certainly need to exercise, too. But who has the time to dedicate themselves so much? Certainly not you, of course. In this day and age, it feels like there is the constant pressure of diets that are way trendier than efficient, as well as the pressure of having a normal life. Let’s face it. After two weeks of successfully starving yourself, you’ve probably come to a point of eating ice cream like crazy. Luckily for you, dieticians have good news: you don’t need to deprive yourself in order to lose some weight. There are many ways to lose weight and still eat what you want.
From low-carb to a low-fat diet, you’ve come to a point where you have no results whatsoever. Although it’s always tempting for you to start a new diet, make sure you know what you are doing. Interestingly, dieticians have continued to endorse the same advice: for sustainable weight loss, do not deprive yourself. It may sound too good to be true, but it’s still possible to eat what you want and lose weight.
You are in for a surprise! Here are four weight loss tips that will keep you satisfied, yet fit in the long run:
1. Don’t cross the 2000 kcal limit
If you are dying for some buttery garlic breadsticks, go for it! You can eat whatever you want but follow the simple math rule. Don’t cross the 2000 kcal limit and you are not going to put any weight! Luckily, there is no need to eliminate entire food groups like fats or sugars from your diet. Interestingly, in a study conducted by Tufts University, women on a low-carb diet performed worse on memory-testing tasks than women on a calorie restriction diet. Eating in moderation is the best way forward!
2. Remember to hydrate
This one is the good old piece of advice you keep forgetting about. It is absolutely vital that you drink at least 1 liter of water every day. This provides for optimum digestion and prevents you from any retention or bloating. There is also research that suggests drinking 2 glasses of water before meals can give you a feeling of satiation. This means saying goodbye to overeating!
3. Track your protein intake for faster weight loss
If 30% of your 2000 kcal come from proteins, then you will lose weight even faster. Protein is a wonder food group when it comes to weight loss. Eating protein can boost your body’s levels of GLP-1, cholecystokinin, and peptide YY (read: appetite reducing hormones), while also causing your ghrelin (read: hunger hormone) levels to fall (3, 4, 5). Moreover, once you eat, you burn some calories, which is the TEF, or the thermic effect of food. Interestingly, proteins have a significantly higher TEF (20-30%).
It all comes down to simple math! Subtract the number of calories you eat and you lose weight. Simply burning 700kcal per week can result in a 4.5kg weight loss at the end of the year. Regular physical activity has also been shown to boost HDL or the good cholesterol levels. It also helps the release of endorphins (read: happy hormones), boosts metabolism, and improves your overall cardiovascular health. Do you need any more reasons?
It’s time for a change!
Here‘s how a woman combined two diets to lose 40 pounds.