Learn The 9 Rules To Lose Weight To Burn More Body Fat And Achieve Your Weight Loss Goals.

Sustained long-term weight loss should be viewed as a lifelong commitment. For weight loss to be effective, one must gradually and permanently change one’s current lifestyle. The best and safest way to lose weight is to limit high calorie foods, choose lower calorie alternatives, and reduce portion sizes. Avoid diets and crash diets.

The 9 best rules for losing weight

  1. Drink enough
    • The stomach can communicate directly with the brain’s hunger control center. When special receptors in the stomach are stimulated by the food or fluid they feed, they send signals to the brain, suppressing further hunger signals.
    • To benefit from this phenomenon, drink calorie-free liquids throughout the day, especially before and after meals (lemon water, sparkling water, unsweetened tea or cold water, green tea).
    • Although daily fluid needs vary based on weight, activity level, and climate, a good rule of thumb is to drink half an ounce to an ounce of water for every pound of your current weight.
  2. Change eating habits
    • To control hunger, eat three balanced meals a day. Don’t skip meals, including breakfast.
    • Eat small portions of different foods and pay attention to the portion sizes.
    • Eat slowly and try not to multitask while eating.
    • Find other ways to divert attention from food when you are hungry (such as walking).
  3. Create your calorie deficit plan
    • In order to lose weight and fat, you need to burn more calories than you consume every day. Eat nutritious and filling foods high in protein and fiber.
    • A high protein and fiber content in foods (such as fruits and vegetables, whole grains, nuts, seeds, nut butters, lentils, legumes) helps to keep the body full longer and to lower the total calorie intake.
    • Consume good carbohydrates (for energy) and fat (for essential fatty acids and intake of vitamins A, D, E and K).
    • To create a calorie deficit, practice portion control while making smart decisions.
  4. Include more protein in your diet
    • According to research, protein is extremely effective for weight loss and improves body composition. Eating more protein can lead to increased fat burning and metabolism.
    • Science suggests that protein has a thermal (calorie burning) effect that can help the body burn more calories while sleeping.
    • Additionally, protein is the most filling nutrient, so consuming more of it can result in less food intake.
  5. Exercise often
    • Exercise increases your metabolism and helps burn calories. The key to getting the most out of your workout is to do it regularly. Look for fun activities that will help you work up a sweat.
    • Choosing fun workouts helps people get excited about the workout. Exercise routines that are monotonous and feel like a chore should be avoided.
  6. Be physically active
    • In addition to regular exercise, regular physical activity is essential. This is because exercising just an hour a day and being physically inactive for the rest of the day will not contribute to fat or weight loss.
    • Take a three-minute walk or stand every 30 minutes, sitting or standing, distributing your weight evenly across both feet (without leaning against you).
    • This is an efficient way to interrupt long periods of sitting while increasing physical activity.
  7. Daily discipline in nutrition
    • Maintaining a carefully selected diet is the most important rule.
    • Make sure this diverse menu consists entirely of foods that do not jeopardize weight loss efforts.
    • Have a variety of options with every meal, but keep them all healthy and within the same nutrient and calorie range for weight loss.
  8. Allow a cheat day
    • Allow an occasional cheat day if you are on your way to losing weight. The best way to approach a Cheat Day is to find out what works for you.
    • While a one-day high can be beneficial for some people, indulging in occasional smaller servings of favorite foods might be more sustainable for others in the long run.
  9. Sleep is just as important as diet and exercise
    • The quality of sleep is just as important as the quantity. Sleep deprivation can make people feel sluggish and increase food cravings.
    • One of the basic rules that you should follow is to get enough sleep according to your age.

Losing weight is about doing the right things and avoiding the wrong ones. Make sure that any methods you use are permanent. Something that you can’t keep up with for the rest of your life is not worth it in the first place and won’t be effective in the long run.

Medically checked on 09/21/2021

References

WebMD. How to Lose Weight Safely. https://www.webmd.com/diet/lose-weight-fast#1

Better health. Weight loss and diets. https://www.betterhealth.vic.gov.au/health/healthyliving/weight-loss-and-fad-diets

101 fitness. The 10 Weight Loss Rules You Must Follow. https://www.101fitness.org/en/the-10-rules-of-weight-loss-that-you-must-follow/

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