What is the right way to lose weight? Let's start with the fact that you need to realize that you don't want to just see the number on the scale to go down. Why? because often when you start losing weight and you're not seeing any results..that is because you are probably losing water weight or if you're not eating enough protein you start losing muscle and you DO NOT want that!
So you need to understand that you want to lose FAT!
A lot of people think when they start losing weight they can just stop eating..well yes if you stop eating you will lose weight, but when you start to eat normal again all of the weight will gain back!
so therefor it is very important to have well balanced diet.
make sure your 'diet' to consist of the 3 main nutrions:
your body get its energy from carbohydrates and fats.
Make sure your diet is filled with greens because you're eating low calories you need to eat more volume, so fill your plate with greens next to your piece of meat and carb sources!
If you have a lot of weight to lose you wil have to stick to your diet for a long time. so it is okay to have a 'cheat meal' once every 1-2 weeks. an cheat meal is basicly a meal where you let yourself go, you et a nmeal that usually is not part of your regular diet.
Cheat meals could actually benefintial, because When you’re on a weight loss diet, you should consume fewer calories than what your body needs to function normally (this is called your TEE – total energy expenditure). However, overtime your body will grow used to a low-calorie diet and adjust accordingly, which can lead to a plateau.
To find out how many calories you should eat you can use IIFYM, This website will show you how many calories you should eat and what you macro's are going to be for your own personal goals!
A cheat meal high in calories and carbohydrates can actually assist jumpstarting your metabolism and regulating these hormones. This way, you encourage the body to keep burning these calories, instead of adjusting to this lower intake.
1. Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs).
When you do that, your hunger levels go down and you end up eating much fewer calories.
Now instead of burning carbs for energy, your body starts feeding off of stored fat.
Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight.
It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.
2. Eat Protein, Fat and Vegetables
Each one of your meals should include a protein source, a fat source and low-carb vegetables.
Constructing your meals in this way will automatically bring your carb intake into the recommended range of 20–50 grams per day.
- Meat: Beef, chicken, pork, lamb, etc.
- Fish and Seafood: Salmon, trout, shrimp, etc.
- Eggs: Whole eggs with the yolk are best.
The importance of eating plenty of protein cannot be overstated.
This has been shown to boost metabolism by 80 to 100 calories per day.
High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day — just by adding protein to your diet.
When it comes to losing weight, protein is the king of nutrients. Period.
- Brussels sprouts
- Swiss chard
Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20–50 net carbs per day.
A diet based mostly on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.
- Olive oil
- Coconut oil
- Avocado oil
Eat 2–3 meals per day. If you find yourself hungry in the afternoon, add a 4th meal.
Don’t be afraid of eating fat, as trying to do both low-carb AND low-fat at the same time is a recipe for failure. It will make you feel miserable and abandon the plan.
Lose weight/Fat with intermitting fasting
A very popular way to lose weight right now is intermitting fasting!
intermitting fasting is when you fast for a certain amount of hours and have a small window when you eat your calories.
because your not consuming any calories in your fasting time your body has to find energie somewhere else and it will find that in your body fat storage!