If you’re trying to lose weight and have been unsuccessful, you’re probably looking for the right ways to shed the extra pounds. Fad diets can be confusing and have a lot of rules, and binge dieting can get you temporary gains, but they leave you hungry. Moreover, once you go off the diet, you usually put the weight back on the weight that you lost. If you’re looking for a foolproof way of taking off the pounds for good, there are a lot of techniques that you can try. Here are some of the top-rated ones that are endorsed by major news sources.
Eat the Right Foods
According to Forbes, you shouldn’t diet at all. Instead, Melanie Haiken suggests eating foods that burn fat and suppress hunger. She suggests five foods to burn fat away. Among them are apples, which have amounts of pectin. This limits how much fat your cells absorb, so when you eat, your body won’t store as much fat. Another benefit of this is that apples are high in fiber, which will keep you feeling full for longer. She also suggests oats because they are high in fiber and will keep you satiated, cinnamon because it can reduce blood sugar levels and cholesterol, and pine nuts because they increase ghrelin, a hormone that makes your feel satisfied. Finally, Haiken suggest that you incorporate eggs because they are packed with protein without the animal fat and are better than carbs for breakfast.
If you want long-term weight loss success, you shouldn’t think of it as a diet. When we go on a diet, we think of it as a short-term thing that we’re doing. You might be really excited in the beginning because you think that you’ve finally found the one true diet that will make you thin. But the reality is that, with that attitude, you might go overboard. And when you take things too far, you can fall off of the wagon. Instead, think of it like a lifestyle change. Make sure that you pick habits that you can stick to for the long-haul. You can even start out with some small changes that are as simple as cutting out soda and adding more water to your diet. What’s nice about subtle changes is that they’re easy to measure and remember to do. And if you have one particularly bad habit, such as eating fast food several times a week, you’ll likely notice within a few weeks the difference on the scale and in your wallet.
Yet another reason that many people pack on the weight is because they aren’t getting enough sleep. Haiken also discusses the role of sleep in losing weight. When you don’t get enough sleep, you’re depriving your body of the time that your metabolism is most active. Not getting enough sleep can also make your leptin and ghrelin, two hormones that are attributed to feeling satisfied, off balance. And what do we do when we’re tired and hungry? We reach for a bag of potato chips or a donut, of course. When you’re tired, you’re looking for anything that will give you energy, and that often comes in the form of carbs and sugar. If you’re having difficulties getting enough sleep, identify why you’re having problems. Are you having insomnia, or do you just need to get into a better routine by turning off the Netflix earlier at night? If you’re experiencing insomnia, one of the best things that you can do is make sure that there is absolutely no light in your room. This is especially true of blue light, which keeps people awake. Make sure that your laptop is closed, and you can even invest in light-blocking curtains similar to the ones that you find in hotels.
Many people try to lose weight, but it can be a hard battle if you try techniques that set you up for failure. Instead of trying fad diets, work with your body and what it naturally needs. Also, cut out the negative things that your body doesn’t need. Also, make sure that you’re rewarding yourself with plenty of healthy foods that, after a short time, you’ll learn to love.