Today, a significant number of individuals struggle with overweight and obesity problems. Unhealthy eating and sedentary living contribute to these undesirable conditions. If you don’t take control of your health, these conditions could bring about serious ill-effects such as fatigue, increase in blood pressure, and heart attacks, and strokes. Some folks rely on extremely low-calorie diets or quick weight loss pills; however, most of them hardly generate healthy and long-lasting results.
You need a proven solution that produces the desired outcomes. This weight loss kit lets you enjoy your favorite food and burn fat at the same time. The best eating plans are those that you can stick with throughout your life.
According to a recent study conducted by Weight Watchers, over 90 percent of dieters planned for weekly or daily indulgences. On the other side, around 50 percent of individuals that chose a deprivation diet ended up amassing 14 pounds or more to their body.
Moderation is key. If you want to reach and maintain a healthy weight without sacrificing your preferred food, try these recommendations.
Eating strategies without feeling deprived
1. Eat high volume, nutritious food
Your diet should be high in nutrition and low on calories. At the same time, it must keep you full. Pay attention to items rich in fiber and water content. Popular examples include whole grains, fresh vegetables, and fruits.
2. Give importance to the presentation
You may argue “what does that have to do with losing weight?” Well, a better presentation makes the mood conducive for eating, which has a positive effect on digestion. So, turn your meals into luxurious experiences. Prepare a table with candles and flowers for better ambience.
3. Cut down the portion sizes
Banning a particular dessert will increase your craving. It’s best to reduce your intake instead of a complete ban. For instance, you may try one ounce of cheese or sugar-free alternatives. By doing so, you savor your favored items without adding excess weight to your body.
4. Grab your breakfast
Many folks skip their breakfast in an attempt to shed fat. However, skipping breakfast or starting with one just cup of coffee will only slow down your body’s metabolism. When that happens, you’ll accumulate more fat during the day. Start with a healthy breakfast. Such a meal provides energy for your day-to-day activities. So, dish up oatmeal, eggs, or fresh bread and butter.
5. Stay full
People eat mindlessly when they feel hungry, which adds unhealthy weight. So, avoid hunger pangs in the first place. Try eating something once in a couple of hours. For instance, instead of taking three big meals, go for six smaller portions at shorter intervals. That should keep you full and avoid binge eating.
6. Grow herbs
Herbs enrich your meals’ flavors without adding fat or sugar. So, why not grow them for fresh servings? You may grow herbs in tiny pots set aside in your cooking area.
7. Choose healthy ingredients
Most individuals select unhealthy ready-to-eat meals that contain saturated fat and sugar. Switch to healthy ingredients. You may add salmon or other fish to your dish. Boiled eggs and fat-free dairy products also make the right choice.
8. Try your own recipes
Preparing your own food provides more control over what you eat. Get rid of sugar and salty items. Instead, browse the web for healthy recipes. A slice of spinach lasagna or broiled fish can do wonders for your health.
9. Drink more water
If you think you eat mindlessly, drink more water. Water makes you full and prevents binge eating. Also, water increases metabolism and removes unwanted fat and toxins from the body.
10. Eat with your family
1. Sleep well
Today, many people battle sleep issues. These sleep problems impact your digestive system and immunity. So, try to get sound sleep for 6 to 8 hours. Have a dedicated bedtime schedule and stick to it. Shut down your computer and TV a few hours before going to bed to help you settle down to feel sleepy.
2. Exercise regularly
A sedentary lifestyle leads to obesity too. So, give up your inactive lifestyle. Stay active and perform regular exercises. You may walk or jog in the morning to burn off excess fat. Playing outdoor games with your loved ones is another worthwhile idea.
3. Seek support
Support and encouragement from friends and family members can be gratifying and satisfying. Ask your loved ones to comment on your weight loss progress. Positive comments will keep you motivated in your commitment. Consequently, you’re likely to stay focused and lose weight early.
4. Reduce stress
Besides unhealthy foods and sedentary living, stress contributes to undesirable weight gain. Depression disturbs your daily schedule and regular eating pattern. So, try to ease your stress levels. Relax and meditate. Also, spend quality time with your family members. That way, you can curb your stress levels and stay focused on your weight loss goals.
5. Monitor your weight loss journey
You can’t expect to attain a slim and trim body in a week. Losing weight is a long-term commitment. You ought to check your progress in your endeavor. Monitor your weight and related parameters at least once a week. If you slip-up and/or make mistakes, make suitable changes.
6. Reward yourself
Giving a pat on your back for positive results pays off. As a token of appreciation, buy a new exercising tool or enjoy a healthy meal outdoors. That should keep you on the right track.
A slim and trim body sings thousands of praises for you. However, losing weight warrants time and commitment. While many options exist, most of them hardly generate the desired outcome. You need something that works and doesn’t deprive you of your favorite items. Follow the above no-depriving weight loss kit and see the difference.
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I really wanted to talk about this topic today because the overweight and obesity epidemic is at an all-time high! We are a fat society and it’s killing us prematurely. Not only do I truly believe that you have the power to lose weight to improve your health, but the science also agrees! You can adopt healthy lifestyle practices that improve your health and enrich your life, which can in turn improve the lives of those close to you. You have the power to break the cycle of obesity so that you can leave a legacy of health to your loved ones.
I use lifestyle medicine as the first line of treatment, before medications, to treat lifestyle-related chronic diseases. Lifestyle-related chronic diseases include diabetes, hypertension, obesity, and some cancers, just to name a few. Lifestyle practices, such as eating a whole-food plant-based diet and regular physical activity, can help you lose weight, and maybe reverse some of your chronic diseases. In certain cases, these approaches may even outperform pharmaceutical therapy. But I always tell my patients that conventional medications may be appropriate at this time to prevent catastrophic illness, but over time, you can work to make the necessary lifestyle changes to possibly reduce and/or eliminate medications. Please remember to always consult your physician for your particular needs and circumstances prior to making any decisions whatsoever.
Is Dietary Supplementation Right For You?
If you’re like most people, you might think that dietary supplements are a quick and easy way to lose weight. But the truth is, there’s no magic pill when it comes to weight loss. Supplements can help you lose weight by providing your body with the nutrients it needs to function properly, but they won’t work unless you make lifestyle changes as well.
For some people, vitamin and mineral supplements offer important health benefits. Supplements are designed to fight deficiencies found in our diet and complement the food we eat regularly. Supplements are basically “helping hands” to our daily food.
If you suspect that you aren’t getting the nutrients you need, consider shifting your focus from supplements to eating better.
But it is very important to note that we are not eating the same foods we ate years ago because the soils have been depleted of critical nutrients through current industrial farming practices. And because the soil is not as good as it used to be, the food supply (grown from the depleted soil) is not as good as it used to be. For example, you are not getting the same levels of magnesium as you would have gotten 30 or even 50 years ago.
Second, much of the food has been genetically altered, which can impact the inherent and unique nutritional composition that each food possess. For example, ancient einkorn wheat has less gluten, more protein, more Vitamin A, and more beta carotene, than modern genetically modified wheat.
Third, the toxic load in the environment today is much higher than 100 years ago. We can see this with global warming, toxic landfills, polluted oceans and waterways, etc. Toxicity levels interfere with nutrient assimilation and absorption not just into the foods, but into our bodies as well.
So… if you are unable to eat better, the supplements in my Body Composition/Weight Loss Protocol may provide the extra boost you need.
These are my favorite Weight Loss Supplements to use! This Body Composition/Weight Loss Bundle will ensure you have the intake of the important vitamins, minerals, and probiotics to decrease inflammation and boost your innate wellness day and night. Taken together, it’s a solid plan for increasing your body’s natural resiliency while you lose weight, naturally.
For best results make sure you use my weight loss supplements with dietary changes (whole food plant-based diet), regular exercise (at least 2-3x per week), regular sleep (8 hours per night), and intermittent fasting (at least 1-3x per week).
Since weight management is very important in combatting chronic diseases, I recommend that you be mindful of your weight and its fluctuations, and that you monitor your weight AT LEAST on a weekly basis. I recommend a scale that includes a body composition monitor (*this scale cannot be used with a pacemaker or other implanted devices).
Physical activity (or exercise) can improve your health and reduce the risk of developing several chronic diseases like high blood pressure, type 2 diabetes, and cancer, just to name a few. Physical activity can improve your mood, boost your immune system, and even help you maintain a healthy weight.
I often recommend yoga and resistance training for physical activity, but as you are aware, there are plenty of forms of “movement” that you can do! But for the basics, especially if you’re just getting started, yoga and resistance training are where I would start.
Yoga can be a great way to improve your strength and flexibility, manage your stress, improve your heart health, and lose weight! I recommend using a grounded yoga mat to connect yourself with the earth and reduce inflammation.
Resistance training is the mainstay for overall health. It not only has beneficial effects on reducing body fat, it also increases muscle size and strength. Check out some basic dumbbells/free weights that I recommend to everyone.
Another alternative for dumbbells/free weights are resistance bands. They are great for physical therapy, yoga, strength training, and excellent for traveling.
Remember, living a healthy lifestyle including eating a whole foods plant-based diet, regular physical activity, and reducing stress are the best ways to maintain a healthy weight. Let me know what you think in the comment section below.
PS. I am always asked what tools and resources I recommend to help you reach YOUR health goals. Here is the ever-growing, always updated list for you.
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