GUEST POST BY LUKE DOUGLAS FROM RIPPED.ME
How many times have you heard this one: I need to lose it easy and I need to lose it fast. Well, announcing you’ll stick to your scarce diet and drink more water is the easy part. Somehow, the beginning of this regime always ends up pushed till tomorrow.
If you muster the willpower to change your diet and stick to the plan, here are five tips to do it safely and simply (fast is never a realistic option without risking significant health hazards).
1. Increase your fluid intake
The first tip is not that hard, is it? You’ll find a lot of advice online on how much water you should drink on a daily basis, but in truth, it really depends on your size, height, health background and physical activity levels. Therefore, consulting a doctor is advisable.
Even some of your meals can be turned into tasty beverages with high water content – just add fruits and vegetables to the blender or a juicer, and a healthy meal will be turned into a refreshment.
Bottled juices with an extensive shelf life, not to mention sodas, are not an option. Even the seemingly healthy ones are filled with sugars to improve the taste, which leads me into my next tip…
2. Cut out all the sugary and starchy nasties
Sugar is not your only enemy. Starch (carbs) is another nutrient that encourages the excessive secretion of insulin. Since it’s the main fat-storing hormone, lowering it is the crucial part of your weight shedding process. This is bad news for white bread enthusiasts, however you don’t have to avoid starch completely in the beginning.
First, replace white bread with brown or multigrain bread. These often contain all the necessary nutrients and fibers that white bread is lacking, including vitamins B1, B2, B3, E, copper, zinc, folic acid, iron, calcium and dietary fibers that will contribute to a faster metabolism.
When the body has no carbs to burn, it will start burning fat – it’s as simple as that. And yes, the effects are incredible. However, be prepared for a few days of feeling groggy, since your body is probably already “hooked” on carbs.
3. Meat is not your enemy
Contrary to popular belief, meat won’t make you fat. It’s a rich source of protein and animal fat, and it contains a lot of vitamins that includes omega-3 fatty acids.
This compound plays a crucial role in staving off inflammation and protecting you against cardiovascular diseases. There is promising evidence that a regular intake of omega-3 fatty acids has a positive effect on mental health, especially when it comes to people prone to depression and bipolar disorders.
Combined with all the vitamins contained in vegetables, a meaty meal makes for a perfect energy boost that will hold you throughout most of the day.
Since what you are looking for is a low-carb diet, you’ll be happy to know that some of the vegetables, like cauliflower, broccoli, cabbage and celery contain enough carbs to get you through the day.
As far as protein is concerned, you won’t find it only in beef, chicken, seafood and other types of meat. Mushrooms and eggs are also an option. They are filling and meaty, providing an excellent alternative source of protein for vegetarians. Tofu is also a good substitute for meat since it’s rich in protein, iron, calcium and saturated fats… but it’s an acquired taste for many people.
4. Healthy chemistry is a good assistant
Supplements have a bad rep, but advances in medicine coupled with transparency and speed of the information age have turned them into a safe bet. Reliable online sources of dietary supplements like Chemist Direct are becoming more popular and widely used because of their quality and dependability.
They stock an array of vitamin combos, ranging from antioxidant cocktails, pollen granules and goji berries, to fish oils and capsules rich in vitamin E supplements designed to regulate cholesterol levels. These supplements will give your body all the required vitamins as you navigate your new and improved health routine.
Seeking the professional help of a qualified Nutritionist at the beginning of your weight loss journey is also advisable to ensure your body receives the right amount of the right foods, and can save the guesswork in getting your energy and nutrient intake just right.
5. Movement makes all the difference
Exercise will not only help you lose fat, it will improve your body shape and reduce toxins. In spite of all the benefits of exercise, people tend to avoid this step when they’re desperate to trim down, in favour of the seemingly easier dieting option.
It can be arduous in the beginning, sure; but after you push through the initial shock, it becomes an integral part of your life that has a positive influence on your mood. In order to achieve a noticeable effect on the waistline, hitting the gym at least three times a week is ideal.
However, if this is too hard for you as a beginner, you can start off by walking every night with a group of friends. For any effect, start off with 10,000 steps, which makes up for roughly two hours of constant walking, but with a good conversationalist by your side, it will pass in no time. In order to keep track of your progress, a reputable fitness watch is a sound investment.
Bonus Tip: don’t quit your coffee
In order to lose weight, eating fast food and snacks is not the only bad habit you have to kick. Getting rid of cigarettes and alcohol is also a must. However, you don’t have to quit drinking your favourite morning beverage. Coffee has a positive effect on your metabolism – it boosts it by circa 5 to 10 percent. This effect can make a significant “dent” to your fat in the long run. If you are not a coffee drinker, black tea and green tea have an almost identical effect.
Remember, the road to a slimmer waist begins with you. If you find enough willpower to persevere through the initial challenges of a healthier diet and better habits, you’ll be well on your way to a new and improved you, both physically and mentally.