Wondering why you change routines to lose weight but you check in the mirror and find that you didn’t make progress? One of the possibilities is that you did not follow through with a guaranteed weight loss plan like the ones highlighted in this article.
Obesity is fast becoming a global problem. Exercise, eating habits, lifestyle, and diet among other things account for weight loss or gain. If you know this, it would be much easier for you to get that banging body of your dream.
Advantages of losing weight
Some people are very comfortable in their big bodies but obese or overweight people stand the risk of diabetes, cardiovascular diseases, etc.
On the contrary, maintaining a normal weight minimizes all health risks.
Myth Vs Facts of Weight Loss
Debates from all quarters have arisen about losing and gaining weight. Some claims are myths while others are facts.
Meanwhile, to lose weight and maintain the same for longer periods, you are required to reduce weight steadily and slowly instead of opting for quick results.
Also, supplements that aid weight loss can work effectively if the eating habit is changed. You won’t lose weight instantly because you’re having some weight loss supplements or meal plans. No, Never.
Let’s get on with how you can effectively lose 10 kg in days using a meal plan and adopting some lifestyle changes.
Eat slowly
If you eat slowly, you’ll eat a smaller portion of food because you’ll feel full more quickly. And conversely, the quicker you eat, the more food you consume.
Not so many people are aware of this secret. If you can adopt this, you’ll come back to me with your testimony.
Slow eating means chewing patiently which aids digestion. This way, the brain is informed that you are satisfied because of the length of time used to finish your food.
Take more fibre
Pears, Avocados, Apples, Bananas, carrots, Broccoli, and so are foods with very high fibre content.
Foods containing fibre are very low in calories which means you can take a lot without adding too much weight.
High-fibre foods are very slow to digest, and it promotes satiety (feel fuller) for a longer period. And if you feel full for longer periods, you’d eat less.
Lifestyle changes
What you do or fail to do affects your weight.
For instance, if you have a sedentary lifestyle, chances are that your body would be storing a lot of the calories that you consume.
But a lifestyle that involves the Pomodoro technique, is more productive. You maintain focus for 25 minutes and take 7-minute break to work around, stretch your body, and do other forms of simple exercises.
And if you are really stressed, you will likely gain weight because your body produces cortisol, a hormone responsible for weight gain. This means you must find time to rest and rest well.
Restrict your sauces
There are currently a lot of sauces and condiments added to meals these days, but a chunk of them are fatners. This is a fact that a lot of people are not aware of.
Peanut Butter and Maple syrup are sauces that readily come to mind but they increase calorie intake.
Even mayonnaise aid weight gain because it contains 90 calories.
Ensure you check the calorie number in sauces and condiments before using them if you want to lose weight. Hot Sauce and horseradish are highly recommended sauces because of their low calories.
Eat Healthily
Eating healthy is fundamental to losing weight. A healthy diet benefits the body in all ramifications.
The right amount of protein, vitamins, minerals, nutrients, etc can aid weight loss if added to a great weight loss plan.
Avoid diets that are full of carbs and go for meals with high protein content like beans, egg, meat, fish and etc.
Add more vegetables
Vegetables are very rich in minerals, fibre, antioxidants, and vitamins. Also, they contain very low calories, which makes the food beneficial for weight loss.
If your goal is to lose weight, take more fruits and vegetables than solid foods.
Another flex of eating vegetables is the fact that you can combine them with other foods and take them.
Monitor your weight daily
You should not start a weight loss journey without routinely checking your progress.
Routine check leaves you with an idea of either being motivated or discouraged but if you follow all we have laid bare, you’d be glad you always checked.
Track what you eat
There are fitness Applications you can download on foods that help you to monitor your calorie intake. This way, you’d realize very nutritious food and also eliminate high-calorie food from your diet.
Restrict your alcohol intake
All types of alcohol, from rum to gin, to vodka, and even lager all contain high calories. If you are serious about losing weight, you should watch the quantity of alcohol you take and the intervals at which you take them.
High-protein breakfast
Foods that are high in protein contain fewer calories and promote satiety. If you take foods containing carbs in the morning, you will likely be hungry before lunchtime.
But you are unlikely to go to a snack if your first meal of the day is very high in protein.
Avoid binge eating
If you seriously follow a weight loss plan, you will likely indulge in excessive eating after some time. Why not avoid binge eating through the control of your mind?
Yoga techniques and meditation are proven methods for controlling the mind should you want to avoid binge eating.
Here’s the diet plan that is followed in GM diet plan:
Day one: Any one fruit apart from a banana. You can eat the fruit as many times as you want. Melons are recommended as they have a lot of water and help lose weight easily.
Day two: You can eat any vegetable in the boiled or raw form as many times as you want. However, consume a medium-sized potato during breakfast with one teaspoon of low-fat butter.
Day three: Except for bananas and potatoes, you can have all the fruits and boiled/raw vegetables all day long.
Day four: Only bananas and milk are to be consumed on the fourth day. Six to eight large bananas with three glasses of skimmed milk are ideal.
Day five: Chicken/fish (280 grams) with six whole tomatoes. Vegetarians may have brown rice or cottage cheese instead of meat. Increase your water intake.
Day six: Unlimited number of veggies (ideally spinach) but no potatoes. Vegetarians can eat brown rice or cottage cheese while non-vegetarians can eat chicken/fish (280 grams). Have lots and lots of water.
Day seven: Brown rice/half a chapati, fruit juice, fruits and veggies can be consumed on this day.
