Weight loss plan tips, we’ve got you covered. Most people are often worried about how big they look especially when they are referred to as “fat” which they find offensive and many resolve to losing their weight and keeping fit. However, many people do not have a plan on how to lose weight and so they do not see results. Those who are by nature obese take weight loss more seriously as it is no news that overweight and obesity are major risk factors for a number of chronic diseases including diabetes, cardiovascular diseases and cancer.
Unknown to many is that aside from diet and exercises, many factors need to come into play so as to achieve a good weight loss. Therefore we will share a weight loss plan that can be adopted by many who want to lose weight.
Fast weight loss diet plan lose 5kg in 5 days
Think Differently Exercise Daily Eat The Right Foods Portion Each Meal Get To Sleep Stay Motivated.
PLAN A-THINK DIFFERENTLY
The first thing to do on our weight loss plan recommended for you is to train yourself to think differently. There is a popular saying that you should eat up all your food because some people are starving- for those who are willing to shed some weight can break such habit. If you are in a restaurant and want to abide by such rule it is advisable that you ask for people’s box prior to digging into the large plate of food. Likewise, if one is at home, it is essential to put less food on your plate. Train your mind not to eat as before and then you would start getting result. I have heard a few people say they would skip their breakfast so as to lose weight, this is another school of thought that should be disregarded because some studies have shown that whether someone eats breakfast or not has no impact on weight status, it will rather put you at some nutritional risk. It should be known that when breakfast is skipped and you consume a bulk of calories at the tail end of the day is not efficient for one’s body weight.
Some others love to eat food prepared elsewhere. This isn’t bad , but for you wanting to lose weight some caution should be put in place so as to be accountable for the nutritional information of the food you want to consume. If it is necessary to dine out, you could check the nutritional information ahead of time.
PLAN B-EXERCISE REGULARLY (preferably daily)
Exercises are a great way to lose weight aside from dieting. It is one of the most common strategies employed by those trying to lose some weight. Exercises are best done in the morning and when exercising, ensure you are not in severe pain. The more intense the activity you engage in, the more calories you burn. There are varieties of exercises that you can do to burn some fat, some of which are: Walking, Jogging, running, cycling, swimming, weight training, interval training, yoga and Pilates. It is advisable to exercise for at least an hour every day. You do not have to kill yourself running and jogging every time, you can take up some moderate physical activities like walking, as it is a form of exercise. You can take a brisk walk for at least 30mins five times a week. Also note that exercises help combat health conditions and diseases, so while you are burning calories, you are as well reducing your risk of cardiovascular diseases. It also helps improve your mood. So ensure you do not miss your daily exercise to get positive result.
PLAN C-EAT THE RIGHT FOODS
Staying at a healthy weight is dependent on Eating right and keeping an energy balance , energy balance here means the balance between the calories in what you eat and drink, and calories you burn when moving. In a bid to lose weight, this weight loss plan is essential. There are a variety of foods available to you to help burn some weight, these are foods low in calories. It is essential that you make right choices as regards what you consume. Some of foods you can consume are Fruits, Vegetables, Oats, Greek Yougurt, Soup, Berries, Eggs, popcorn, Chia seeds, Fish etc. Research has it that greek yoghurt is a great source of protein that can help curb cravings and promote weight loss. If you are determined to lose weight, you have to deprive yourself of the food you love. For instance:
For breakfast, you can combine ¾ cup bran flakes, 1 banana and 1 cup fat-free milk in a bowl. You can consume fruits and vegetables more when getting shape.
PLAN D-PORTION EACH MEAL
Portioning your meal is another good way to lose weight, and it relates to how much food you choose to eat at one time, whether in a restaurant, from a package, or at home. It is good to control the portion of food you consume as excessive eating will lead to obesity and if you are carrying out this weight loss plan controlling the portion of your meal at a time will make it very effective. However, it is quite tasking to control the quantity of your meal as a result of hunger. Most times, when people are very hungry it feels like they are going to collapse and so they serve themselves a large quantity of food. Also with the way restaurants serve large quantities of food, and snacks sold in king-sized packages, it can be hard to know how much to eat sometimes.
Another challenge to this is when you are home, it is difficult to eat less because everything you see in the kitchen may be attractive and you tend to eat a lot. In fact, in the car, there are cup holders that can hold your drink making you consume more. There is a study that says modern portion sizes of popular foods added an extra 50 to 150 calories. Note that, an extra 100calories per day can pack on an extra 10pounds of weight in a year. More surprisingly is that some meals that appear little in size and quantity can add up to a whole day’s worth of calories. French fries in large amount contain as many as 1000 calories. According to a publication in 2012, 96 percent of restaurant meals exceed USDA recommendations for fat, salt and overall calories.
How can you control your meal portion?
- You can make it a habit of sharing a main course with another person when you go out for a meal or when you want to eat foods that contain fat. When eating out, you can eat half of what you are being served and if possible, take the rest at home.
- one great way to portion your meal is to use a smaller plate.
Anyone who has decide to lose weight, you have to form a new habit of eating.
PLAN E-BE SURE TO GET GOOD SLEEP
Sleep is essential for a person’s health and wellbeing, according to the National sleep Foundation(NSF). Getting a good sleep is a very important part of losing weight and it should be taken seriously. A decent night’s sleep will help keep you energized and motivated throughout your work-out session. It should be known that while sleeping, you produce the most growth hormone and it helps burn fat as well as repair and build muscles so you can have strength and lose weight. Having a good sleep is a secret ingredient in a weight loss plan that many do not know. If you combine diet and exercise together with enough sleep, it will work like a charm.
Without good sleep, you will lack the mental ability that you need in order to stick to your diet plan such that your brain will put you in a bad mood and lower your cognitive abilities, including memory, concentration and decision making. When your decision making is staggering, you are likely to eat what you are not supposed to eat and choose to eat sugary things or things high in calories.
Unknown to many, sleep deprivation triggers the body to produce higher than normal levels of cortisol, a stress hormone. Cortisol is thought to trigger stress related fat gain. It also activates the reward centers in your brain, which activates your cravings. These cravings usually would be cheeseburger or chocolate cake and such craving would be persistent until you eventually get to eat those.
Another study shows that sleep deprivation will rob you of the will and energy to exercise. How? When you feel weakened all day long, as a result of not getting enough rest, the last thing in your head will be to hit the gym or to do some home work out. that is why it is important to have a good sleep. Sleep amongst others is very medicinal, as it keeps you healthy physically and mentally. It is recommended that:
– School age children (6-13): each child from ages 6-13 should endeavour to sleep for about 9-11 hours.
-Teenagers: from ages 14-17 should sleep for about 8-10 hours
-Younger adults: ranging from ages 18-25 should sleep for 7-9 hours
-Adults: adults also should at least get sleep of about 7-9 hours
-Older adults: from ages 65+ should sleep for about 7-8 hours
Unfortunately many people do not follow the aforementioned. However ,we advice our readers to adhere so as to get great results.
PLAN F- BE MOTIVATED
Motivation is key to every of our dealings in life. When you are set to achieve a goal, whatever the goal might be, motivation has to be a top priority, having a mind set of positivity and constantly reminding yourself that you can achieve what you have set your mind to do. Also it is good to remind yourself of the benefits of what you want to do. Here, you have to be positive as regards burning fat and as well disciplined by keeping to the weight loss plan. Motivation can be extrinsic, whereby a person is inspired by outside forces- other people or events that transpire. You can derive your motivation from others who are determined and dedicated to losing their weight as well, especially those who are reaping the result of their constant exercises. Motivation can also be intrinsic, such that it comes from the person- you can personally desire to better at what you are doing. Studies has it that intrinsic motivation tends to push people more forcefully, and the results are more fulfilling.
It should be a thing every day to motivate yourself to become better at what you are doing by putting in more efforts. For instance, if you have been adopting only plan A and B from this weight loss plan, you should improve by adopting all of the plans.
How do you start working on the goal to be fit and loss weight?
-First, think about why you are willing to adopt the weight loss plan and what you want to change. —Identify the importance of trying to lose weight; this will strengthen the motivation to accomplish it.
-Divide the big goal which is the weight loss plan into series of small, measurable tasks, for instance, plan B says EXERCISE DAILY, you can split your exercise routine to be every morning and evening, allocating 30minutes each if you cannot go for a one hour stretch workout. Small goals are easier to accomplish, and checking each one off the list may invigorate you to keep going.
-the weight loss plan will help to accomplish the weight loss goal. Harmonize a realistic understanding of the challenges ahead with confidence than you can overcome them.
We hope you find this very useful and always check our site for more update, also be sure to adopt Plan A, as that is the first step to get this plan started. Plan A will help you have a different mindset about weight loss and some eating habits. Plan B, C, D, E and F will enable you achieve your complete weight loss goal.