10 Tips for Responsible Weight Loss Without Diet & Hunger feeling
In this blog you will learn:
- Why lose weight quickly and responsibly is a myth
- What the 10 essential steps that you must follow to get the kilos off AND keep off – especially the latter is very important
- What the rule of three is and why this NEVER be forgotten – it’s the best grip if you want healthy and slim through life
- The best way to lose weight is to say nothing to your environment? WRONG! Learn how you can use your surroundings to lose kilos
- 1 Responsible weight loss without diet and hunger
- 2 Step 1: Preparation
- 3 Step 2: Diet
- 4 Step 3: persevere
Responsible weight loss without diet and hunger
Lose weight healthy and responsible state perpendicular to quickly lose weight. No matter how many success stories you can find on the internet. No matter what diet coaches promise:
Lose weight you should not want.
The kilos are there because not arrive in one month. Expect therefore do not go off again in one month. There is a lot of blood, sweat, and tears needed to gain excess weight off. Decisions to fall off quickly with a crash diet will result in the yo-yo effect.
Quicker and lose weight do not mix. But you can reduce the time it takes to fall or vastly reduce down tens of kilograms. You do this by creating a strategic plan. Because of this, you will not only get the kilos off but also keep off. Lose weight responsibly requires patience and brain work. That first you have to do yourself. That second, I have already done it for you in this blog.
In this blog, you get namely the 10 tips (and steps) you must follow as safe weight loss is your goal without dieting and hunger. We will discuss together the strategic plan so that you know exactly what to do if you want to lose weight. And if that was not enough, I got in the end even a present to make weight loss easier. Read this blog to the end to know what to do exactly you get a dream body.
Step 1: Preparation
# 1 Set realistic goals for responsible offal
I received a few days ago this email:
“I have 20 kilos how can I do the fastest”
At first, I thought those two would lose kilos. When I looked closer I saw that I had missed a zero. I had two options: send a politically correct story or the truth. What did I choose? The truth, of course.
20 kilos of ‘fast’ lose you have to turn your head. You realize it might not but 20 kilos is a lot. A child of five years weighs about 20 kilos. If you have 20 kilos overweight, you have a lot of bad choices made in recent years.
How much weight can you lose per week if you are going to lose weight responsibly is very simple. Recently, I explained to you between 0.25-0.5 kg of fat per week can lose if you healthily do this. You must, in an ideal situation, 40 weeks strictly sit on a diet to lose 20 kilos. And that’s the ideal situation. The person in the mail can therefore easily one year to pull off as scrap accounted for his or her goal. Perhaps the nutrition center else thinks about responsible lose but this is what the science says;).
The first tip is therefore to set realistic goals. Not assume that you’re going to lose more than 0.5 kg of fat per week. My advice is to go out even to 0.25 kg. This prevents a lot of misery and disappointment. Divide the amount of weight you want to lose by 0.25 and you automatically know how many weeks it will take. A child can do the laundry.
# 2 Get the right information from a single source
The most frequently asked question to us “what is healthy.” This question I only get to hear from the mouths of people are confused. And I mean not psychologically confused. I mean informative confused.
You have visited many books, magazines, and websites that you can not see the forest for the trees. And that is indeed very annoying.
The joke is that a lot of information is incomplete. And that makes the world of nutrition so complicated. Many websites and writer to the diet they follow what the heaven in prices. They are therefore not objective. Proof that “their” diet is unhealthy, they do not listen, and they will not show you. And that is very difficult if you want to lose weight in a healthy way.
It is therefore very important to get your information from a single source. Do you also here. All diets work in the short term. So if you want to lose weight, it does not matter WHAT you follow. If you ACTUALLY but insists. On Hack2LossWight you can find all the information you need.
# 3 Calculate Calorie Needs and Maintain
This is one of the most fascinating points of this blog. Every day I hear how people are battling against excess weight. Whether it be through email, Facebook, or face to face. They all have the same story:
“I tried so much but nothing seems to work for me.”
That is not nice to hear. But when I suggest a simple question I get a 9 out of 10 times No ‘again. The question I ask is: “have you calculated caloric needs and keep your calories you need each day?”
How the hell do you want to lose weight if you do not know HOW MUCH you can eat to lose weight? The only way to know is to calculate this. And then tracking daily.
If you eat too much, you will not lose weight. How healthy are the products you eat? You can quinoa and superfoods to eat until you weigh us (haha) but it will make no difference. You must do a little calculation. This makes responsibly lose weight without feeling hungry, incidentally, a piece of cake. For 9 out of 10 people find that they can eat a lot more than they thought.
Step 2: Diet
The base has made with the previous tips. You have established realistic goals. You’ve read the correct information from one source and you know what your calorie intake to lose kilos. Only when you have all this, it’s time to look at the food itself.
# 4 Remove temptation from your life
Sometimes you have to break an old house if you want to build a new house. The same goes for your diet. You will, to lose weight responsibly, to change your old eating habits. Some aspects can keep some aspects you can change many but you have to remove. And that should be the first step in your diet.
With cookies, juices and other unhealthy things will be impossible to lose weight at home. Believe me, even Floor and I can not say no to unhealthy food in the house. Therefore, we ensure that it is not in the house.
If you are tired of your day do not, you will snatch. Whether you like it or not now. Your willpower and perseverance have limits. And if you have unhealthy products at home, then go eat them. Tie the cat out of the bacon as they say nice.
Prevention is better than cure. Because the guilt of eating an entire bag of chips when you know it should not, it is much more painful than just throw it in the trash. What have you been up in the trash? Here’s a list:
- Biscuits and pasta
- Soft drinks, juices, and other liquid calories
- Potato chips
- Preferably, all the sauces (red and white)
# 5 Choose a diet and stick with it
Just recently I started already but I’ll repeat it here: all diets work in the short term. For all diets have more or less the same focus:
Eat fewer calories and eat healthier products.
As I mentioned in a different blog has explained, it is quite simple to find the diet that suits you. You do yourself only 4 questions to ask. It is a diet high in fat and low in carbohydrates? Paleo? Vegetarian? Vegan?
Whatever it is, stick to the choice you make. Again, you can lose weight on any diet as long as you eat less than your calorie needs and enhances the quality of your diet.
Let you therefore not easily put off if you do not get results. Or if you do not fall off after a while. Or if you read a sensational story / hear about a ‘revolutionary’ new diet. It’s all nonsense. There are no new diets. Only repackaging of ancient diets.
If you do not know what to choose, I’ll make it easy. This is the ratio of macro-nutrients that works well in practice:
- 30% carbohydrates
- 25% of proteins
- 45% fat
This gives you a relatively low carbohydrate diet without negative effects of extremely low carbohydrate food. Yet it appears to give slightly better results than other diets. But accounted for losing weight without carbohydrates, protein or fat can not. You need all three. Otherwise, you may get psychological problems, hormone problems and/or muscle breakdown.
# 6 The rule of three
The rule of three is quite simple if you want to lose weight without dieting responsibly.
There are three additional things that you should watch out if you want to lose weight very healthy. Also, a lot do it for YOURSELF easier to lose weight. What you must do the following:
- Do not go over your maximum number of calories over
- Eat at least 30 grams of fiber per day (preferably 40+ grams)
- The amount of (added) sugars keeping below 50 grams per day (preferably below 25 grams)
How do you ensure that you achieve the three goals? By:
- Everything you eat to keep in my fitness pal
- By eating lots of vegetables, beans and / or vegetables
- By not eating processed food
# 7 Make an eating schedule
This tip is you care about a lot of money and effort. Responsible waste with a weekly menu is much easier than any other method whatsoever. Here are several explanations.
Most people sincerely believe that they love variety in the kitchen. You do not want to eat the same every day. I understand that. I would also end if I were to eat broccoli every day. But most people overestimate how often they vary in the kitchen.
It may surprise you if I say you eat quite often the same dishes. Think about it. How much of the food you eat is REALLY different?
- The fillings can change your bread but you always eat ‘bread’
- You may eat any other kind of vegetable or meat but eat your evening is always ‘vegetable and meat’
In fact, most people eat the same siege and several times a week the same breakfast/lunch/dinner. So I recommend you very much to create an eating schedule for yourself. Here you have to handle two things:
- WHAT you eat daily
- HOW MUCH you eat every day of a particular ingredient
This process will have two advantages.
First, you know exactly WHAT you eat. This way you know how many messages you have to do and how many calories you will eat. You are cheaper and you can never eat too much. That responsibility will fall without feeling hungry also a piece of cake. You eat because of not enough.
There is something else that plays a part: you get a lot of thought gone. Most people spend many minutes daily on the question “What am I going to eat today?”. This takes a lot of energy. Research shows that you want to automate as much as possible choices. Ideally, you have a pretty routine life, why you know what day you are going to eat.
It appears that every decision you make, use a little willpower. The more decisions you have to make one day, the less power there at the end is over. That’s why you go snatching and snacking in the evening after a hard day: willpower was all on when you came home.
Responsible weight loss is much easier with a diagram. So do yourself a huge favor and go there for an afternoon sitting. You do not have to make a schedule for the entire month. Experience shows that a week schedule is enough. If you want more variety, you can make two weekly schedules with them alternating weekly. Like when making your feeding schedule into account calorie you need AND the distribution of protein/carbohydrates/ fats.
Step 3: persevere
OK. You now have optimized your diet. Now comes the “hardest” part: sustaining what you just read and done.
# 8 Take a cheat-day
There are several reasons why you can not sustain your diet. The main ones are:
- It’s a crash diet as protein diet
- You should eat things that you absolutely do not like
- You can post a long period ‘good food’ so you stop after a few weeks / months
And this last point in practice quite often occur.
Imagine that you need to lose 20 kilos. Here you will about a year about doing as you do it healthily. What if I tell you that you are allowed a year NOT good food more? No pizza, pasta, hamburger, ice cream, and other forbidden food. You will not be happy. The prospect of losing weight is a lot less rosy. And I do not blame you.
The Holy Fat Burning Day
Fortunately, there is such a thing as a cheat-day. One day a week when you can eat what you feel like. This has different effects according to research and previous blogs Hack2LossWight Package:
- It ensures that you can sustain your diet more
- Your fat-burning will go up
- Your appetite will be lowered
Because you know you again in a few days can have pizza, it’s easier now, ‘no’ to say to the temptation. But if you must have one year no pizza, you will be tortured for a year mentally. So take a one-week cheat-day. The idea of a cheat-day that you eat MORE. It does not necessarily have to be unhealthy. The practice then shows most people their breakfast and lunch keep the same. Only eat their evening is often unhealthy. But how do you fill a cheat-day knows your natural self.
Responsible weight loss pills and other junk you do not when you decide to take a cheat-day. This is because it raises your hormone leptin and lowers the ghrelin hormone. This increases your fat loss and decreases your appetite. So you do not need dangerous pills to stop your body to achieve the same effect.
# 9 Be honest with your surroundings
Tip 9 and 10 are two small but very practical tips.
Perhaps you’ve ever experienced the following:
You want to lose weight. You’re somewhere where you delicious food offered (work/school/friends) or good food can be ordered (from food). If you reject the unhealthy range or choose a salad, ask people you naturally ‘why?’. When you indicate that you are losing weight, they will convince you that you just have to eat unhealthy because “you should enjoy occasionally. You know the scenario all too well, I think
The most honest story that you can tell people
By advance to be honest with friends, family, and colleagues, you save yourself a lot of trouble. All you have to say is the following:
“Dear X, I plan to watch the future better for my food (not specifically mention that you want to lose weight). I have trouble saying no to good food (this lets people see that you are vulnerable and human). I would, therefore, appreciate it greatly if you offered me no treats for I can not say ‘no’. One day a week I can eat anything I’m looking forward to (cheat day). If you want to take something, then do it as much as possible on that day if you want me to test it. But first and foremost NOT take with me. “
It’s quite a story. It may not always fun to tell, but it will make your life a lot easier. There is one type of woman where this story goes well extra work. Responsible weight loss after pregnancy is difficult. But when you use this story, people will understand and even help. After all, you brought a child into the world. People understand that you want to see the kilos off after all these months. If you have just had a baby, congratulations and let me know if it worked for your story.
# 10 Provide a structured life
The best lifestyle for responsible waste, is a lifestyle without stress.
Cortisol, our stress hormone, has a lot of influence on the waste process. The higher you are chronic cortisol levels, the harder it will be to lose weight. It is therefore essential to minimize this substance in your body.
The easiest way to keep stress free life is very simple:
- Work out
- Plan your meals through an eating schedule
- Go meditate
They are three very simple commands. But they will change your life immensely. Exercise reduces stress feeling. A simple walk also complies. Your meal plans prevalent thought and therefore stress. Meditating can enjoy the ‘now’ and helps not to think too much about the past or future. You enjoy your life as it is.
But most importantly, perhaps to have a routine life. It may sound “boring” but it’s seriously the best for you. We humans like to experience new things only when the US opens. You’d be crazy if every day something new would happen in your life. Something you do not expect. You would be tired. Therefore provide structure in your life. So plan:
- If what you’re going to eat
- When you exercise
- When you go to meet people
- When you are cleaning the house
If you CAN plan, you should GO plans.
Write in your calendar when and what time you are going to do something. It will take a lot of care. This will sound waste is a piece of cake.