Losing weight is actually very easy and quick if you starve yourself, but is it sustainable? Starving yourself when trying to lose weight can lead to eating disorders, unhealthy habits and lifestyle. It is dangerous for your health, so take time to read through each tip to prevent this from happening.
When you’re trying to lose weight, you must have a long-term goal in place. You need to consistently eat less calories than you burn (calorie deficit). You must exercise to increase the amount of calories that you burn and ensure that you are mostly eating nutritious food.
Never starve yourself when trying to lose weight. You need to clearly define your reasons for losing weight.
Reasons for Losing Weight
You have to define your reasons for losing weight. They should be sustainable, because that in turn leads to long-term and sustainable habits in living a healthy lifestyle, which should be the ultimate goal. Either of the goals you set in place should not negatively affect your overall well-being.
- Fit in an outfit for an event
- Run a certain distance
- Prepare for a competition
- Impress someone
- Mental issues
A better way to structure your reasons/goals for losing weight:
- Keep your weight under BMI
- Become a regular runner
- Become a weight-restricted athlete or model (career)
- Recover from a weight-related health condition
- Improve your overall well-being and self-image
1. Drink Water Regularly
Water acts as an appetite suppressant, it makes up about 60% of your body and has zero calories. Drink water before, during and after your meals to feel fuller quicker and eat less calories at every meal.
Water is also used in the fat breakdown process in your body (hydrolysis of fat). When you eat in calorie deficit with nutritious food, exercise and drink water regularly, you can increase the chances of this process happening in your body quicker.
Drink at least 2-3 litres of water per day to make the most of the water you drink in suppressing your appetite, keeping your calories low and help you lose weight.
2. Eat Protein at Every Meal
Protein is a filling source of macronutrients. The more you eat it, the more you’ll feel full. Protein sources are generally low in calories and you need to eat less calories. You get a great source of protein in lean meats (beef, lamb), poultry (eggs, chicken), fish and other plant sources.
Protein also ensures that when you’re losing weight, you’re losing more fat than muscle. When you exercise you will build muscle, therefore eating protein ensures that your muscles are fueled to repair and recover.
Try to eat 2 g of protein per kg of your body weight or 1 g of protein per lbs of body weight, to ensure that your muscles are fueled enough, your appetite is suppressed and eating low-calorie food.
3. Eat High Volume/Low Calorie Food
Since your goal is to be in calorie deficit, it is important that you have it in a sustainable way. Eating a lot of food that is low in calories can ensure that you maintain a calorie deficit without even trying.
Food that you can eat in high volumes with low calories are mostly vegetables and fruits. Other options of high volume/low calorie foods can be popcorn, oats and eggs.
Fill most of your daily nutrition (50-80%) with the above options to prevent starvation, maintain a calorie deficit and lose weight. This is considering the way you buy it to be in its natural form and the way you cook it to be as little processing as possible.
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