1. Stop Counting Calories – Switch to Healthier Food Instead
Calorie counting is the worst weight loss methodthat is available to you when you try to lose your stubborn fat.
It is almost impossible to estimate how many calories each individual needs for daily activity.
For example, I need 2,500 calories a day while you may need only 1,800.
It depends on a variety of factors. Metabolic rate is the most important of them.
Just think of it:
- 70% of calories from your daily intake are used for life maintenance of heart, liver, cells and other organs.
- 20% are used for any type of movement, such as walking or standing.
- 10% of calories are used to split proteins, fats and carbs (thermic effect of food).
Is your nutritionist able to tell you exactly how many calories are used for each separate process? Absolutely not.
Calorie-counting prevents people from working out at all.
Imagine spending 60 dreadful minutes on a treadmill to burn 400 ridiculous calories (one Big Mac is around 2,000 calories). Finally, you will quit.
It’s much better to switch to healthy meals that do not need any calorie counting.
2. Scales and Mirrors Lie, Photos Don’t
Now you need to stop weighing yourself on a scale and looking at the mirror.
No scale will give you an objective view of yourself.
Why? 1 pound of fat versus 1 pound of muscle looks insanely different (see the picture).
It is even more essential for those who target losing fat and gaining muscles simultaneously.
When you see yourself in the mirror on a daily basis, you start to think that there is no progress in weight loss at all. However, this is because your brain adjusts to your current image and does not remember how you looked even 5 days ago.
What can never lie to you is your camera.
To keep you motivated, you should take 1 photo of yourself 2 times per week. At first, it might look stupid or useless to you, but only until you see the first real progress captured in each photo.
3. Five Small Portions a Day
This technique is extremely important.
Let’s go back to metabolism.
As we said, 10% of energy you consume daily is used for digesting food itself. It’s called thermic effect of food.
During each meal intake, the amount of energy that is used for digesting is approximately the same.
It’s unbelievable but:
It does not matter if you eat a piece of cheesecake (500 calories) or a Big Mac (2,000 calories), the thermic effect (amount of energy you need to burn them) is absolutely the same.
When you break your daily intake into 5-6 small (9-10 oz. or 250 g each) portions instead of 2-3 big ones, you kill three birds with one stone:
- Your body burns 2-3 times more energy (including stored fat) for digesting.
- You normalize your metabolic rate so it reacts more rapidly to the next food intake.
- You keep your insulin levels at the same level, which means controlling fat cell production.
Are you confused about where to get those 5-6 daily portions?
You can simply cook once for 2-3 days and fill your refrigerator with food for each intake (in plastic boxes).
Again, you will obviously want to cheat yourself and eat something like chips or a muffin. It’s OK.
But what if you are already used to eating small portions? A small cake or a muffin will definitely do less harm to your shape than 2-3 ones.
4. Focus on What you Eat
As we already said: You are what you eat.
Do you want to be a stinking box full of waste and toxins? Definitely NO!
You cannot allow yourself to eat monotonous food poor in healthy nutrients.
Let your diet be as diversely colorful and rich as possible – full of proteins, slow carbs, healthy fats, vitamins and minerals.
Stop eating outside, specifically oil-fried food. If you don’t know how to cook (or don’t like to), you have to learn. Google is full of healthy and tasty recipes. If you are consistent, your cooking skills can reach a level of art.
We could talk for hours about what you should eat or not to lose weight and keep the results.
There are some simple rules you must follow to get the best results.
5. Five Golden Rules of Nutrition
- Replace processed foods for whole ones. Start thinking in terms of “whole versus processed.”Examples: A whole orange is better and healthier than boxed orange juice. Mashed potato is healthier than French fries (but is worse than a baked one). Home-cooked chicken breast is better than McNuggets.
- Avoid products containing sugar (at least after 1 p.m.) and stick to “slow carbohydrates” with low GI.
Those are: oats, buckwheat, bulgur, quinoa, brown rice. These foods are best for breakfast since they give much energy, digest slowly and are full of fiber and important nutrients (vitamins A, B1, B3, B6, potassium, P). Add some olive or linseed-oil (and berries or raw honey to oats and brown rice) for better taste.
- Stick to products full of proteins. The most important reason why you should eat more proteins (turkey, chicken, grass-fed meat and milk, eggs, cottage cheese) is, again, metabolism. To digest and burn 1 g of protein you need 2.5 more calories than to burn 1 g of carbs.
Moreover, protein builds your muscle tissues. When you have more muscles, you need more energy to maintain them even if you are totally relaxed (this process is called basal metabolism).
- Stick to sources of healthy fats. Today, people fear eating fats because they confuse fatty oils with fats stored in tissues.
It is an awful misconception: Fat products containing healthy Omega-3 and Omega-6 fatty acids, such as salmon, nuts, olive and linseed-oil cannot make you gain weight.They nourish your body with healthy acids that are extremely important for your vital functions. These are fast carbs, such as sugar, white wheat, agave syrup, and a specific type of processed fats called trans fats(campaign for banning trans fats) that accumulate in your tissues in the form of fat cells.
Therefore: We strongly insist that you eat more products with natural poly- and monounsaturated fat.
- Water is your most powerful weapon to avoid fat gain. Drink at least 20 glasses of water a day. It’s never too much. Soda drinks (even diet soda) are not what we are talking about.
Swap them for water immediately, as they are full of sugar and liquid calories which only harm and get transformed into fats easily.And again: Focus on what you eat.
6. Focus on WHY You Eat
For many trying to lose weight, this technique is the most important one.
It is for those men and women who eat emotionally, not physically.
They treat food mostly as a drug or a temporary solution to their emotional problems (depression, anxiety and fear) caused by financial situations or relationships, for example.
Indeed, specific types of food can act like highly addictive drugs, causing release of serotonin (hormone of happiness) and easing emotional pain.
Scientists know that. This is why obese people don’t stop overeating, gain more weight and crave more food. All they do is increase the “dosage.”
If it is you:
What can really help you is beyond any nutritionist’s advice or a weight loss plan.
The solution to the problem lies inside of you.
All you need to do is to address emotionally the root of your craving.
“Do I want to eat that cake because I am really hungry or is it just an emotional trigger caused by the job I lost or my divorce?”
Keep asking yourself such questions before you eat. Train your willpower and the problem will consequently go away by itself.
If it doesn’t help, find a therapist or consider getting an efficient appetite suppressant (see below).
And One Bonus Tip For Supercharging Your Weight Loss
80% of your weight loss problem is purely caused by overeating and poor food and drink intake management, not lack of activity or having a sedentary life.
Therefore, changing your diet is a great way to start losing weight. And if you follow the techniques above, make no mistake, you WILL certainly lose a great deal of weight over time.
The question is, is it enough for people who really need to lose a lot of weight (60+ pounds) quickly? In most cases, the answer is no.
Why is it so difficult?
Because, unfortunately, 87% of people do not have enough willpower to stop themselves from overeating.
Moreover, while diet is the answer, it’s a long, slow, steady process of losing weight with it.
On top of that:
If you’ve had a diet which is far from perfect, chances are you have drained your metabolism as well. And if you have weak metabolism, you won’t lose weight fast enough.
If you’re not losing nearly as much weight as you’d like to, this can cause you to lose motivation, or worse, give up, and surrender to being fat for the rest of your life, which is a horrible position to be in, isn’t it?
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