4 golden rules for Weight Loss
Regardless of how long it took to gain weight, everyone wants to lose weight quickly. More importantly, in order to continue with anything that requires a lot of effort, people need to see results soon. Here’s the good news: reducing weight doesn’t have to include starvation; in fact, starvation may have the exact opposite effect, causing the body to store fat rather than burn it. Essentially, you must give the body its due: it is a sophisticated machine capable of obtaining the appropriate body weight on its own if you simply pay attention to it. So set aside all the trendy diet books and learn how your stomach functions. We’ve compiled a list of four golden principles for quick weight loss to make your job easier.
It’s fairly straightforward.
It is, however, really difficult!
Simple because what I’ll recommend for losing weight relies on a system that has been working flawlessly in your body since the day you were born…in fact, you utilise it every day without even realising it!
It’s difficult because if you eat a lot of food, can’t stop nibbling, or binge consumes, you’ll have to trust yourself and your body! I assure you, though, that it will work!
So, what’s the big deal here?
It all comes down to listening to your body. When you’re hungry, what you’re hungry for, and when you’re satisfied, pay attention!
This may seem like common sense, but eat when you’re hungry and quit when you’re full! Isn’t that a piece of cake?
But saying “eat when you’re hungry” isn’t enough because we often eat when we’re not hungry! When we’re bored, tired, sad, stressed, happy, comfortable, or drunk, we eat! We almost never eat when we are truly hungry!
Stopping when we’re full isn’t enough because we don’t realise when we’ve reached that stage! This is due to a variety of factors, the most important of which is that we do not pay attention!
Golden rule number 1 – Eat when you are hungry
You need to have a mind-body connection so don’t eat food for the sake of it.
Remember that hunger is a progressive sensation in your stomach/sternum that lasts 15 minutes after you first notice it. It steadily increases in intensity.
It does not occur as a result of association ( seeing someone eat a burger at work or passing subway etc).
If you wait until your body tells you it’s hungry before eating, you’ll enjoy your food much more and eat only when your body tells you it’s hungry!
Eating more frequently is one of the basic concepts of rapid weight loss. This may seem contradictory, but eating six meals rather than three results in a lower overall consumption.
The reason for this is that you are never hungry and hence eat in moderation. It is not necessary for all six meals to be equal. You can consume 75 percent of your daily caloric requirement in three main meals, with the remaining three meals consisting solely of snacks.
A handful of nuts or an apple can be a complete meal in and of themselves. The goal is to eat before you get hungry, rather than after you are hungry. This may necessitate advance meal planning, but it is well worth the effort.
Ignore your clever clever mind
If you THINK you’re hungry, you generally aren’t, so watch for signals of hunger and eat when you’re confident it’s not just boredom. Waiting 30 minutes to see if you’re hungry isn’t very long, and if you’re truly hungry, you’ll definitely grab something to eat!
However, figuring out how many calories your body needs isn’t enough. After all, while four samosas (600 calories), two slices of pizza (500 calories), and two gulab jamuns (385 calories) are all within your daily calorie requirement of 1500, these bad food choices will eventually lead to other health issues such as high cholesterol and blood sugar.
To lose weight in a healthy way, make sure your diet is well-balanced, meaning it contains all of the food groups and all of the nutrients you require for optimum health.
Golden rule number 2 – Stop eating when you feel full
Sometimes we don’t understand how much we need to eat, hence we stuff our plate with a lot of food . But even if your plate is not finished, stop eating if you feel full.
It makes no difference how much food there is on the plate. Simply begin to pay attention to your body.
Our bodies have three different ways of letting us know when we’re full. The most evident is that bloated stomach sensation. The final word of caution is to take deep breaths during the meal. If you follow rule number 3, this is a pretty simple rule to follow.
If you’re still hungry after 20 minutes, eat something else. However, stick to the four rules at all times.
Golden rule number 3 – Eat what u like
Eating something for the sake of weight loss ruins food psychology Hence try to eat food that makes you happy and monitor the portions.
Also known as eating what your body is telling you to eat!
This is going to scare the hell out of you!
It contradicts everything you’ve probably read in diet books or heard from your personal trainer. However, it is critical to your success.
Your willpower is limited, and you’ll eventually give in and eat that chocolate bar or order that pizza.
It’s all down to your creativity!
You’ll visualise the best-tasting chocolate bar you’ve been denying yourself for the past two weeks, and it’ll build…and build…until you finally crack and devour it. The guilt and resentment at oneself for failing comes next, followed by a “what’s the point?”attitude which leads you back to your old habits.
Instead, let’s put our imagination to work for us!
You can’t have a horrible day of eating if you don’t limit yourself to any food or “treats.” Chocolate isn’t a good way to treat oneself because you can eat it whenever you want.
It’s the classic situation of wishing for something you can’t have! Take the power away from regulations about what you can and can’t eat, then sit back and wait for the weight of all that food-related stress to be lifted off your shoulders!
So go ahead and eat anything you want. But first, make sure you’re truly hungry!
Golden rule number 4 – Chew food properly
It takes almost 20 min for our brain to get the signal that you are full.
So chew food properly
Not just it will help with overeating but also it will help in bettering your gut health and digestion.
This is, without a doubt, the most important rule to follow in order to succeed.
When we eat, we all watch television, drive, stroll, surf the computer, talk on the phone, text, and do other things that divert our focus away from the food.
When you deliberately eat, your brain will be connected to your body, and it will receive the message that you have eaten, preventing you from feeling hungry an hour later.
Slowly eating allows your body to register the meal. This will send a signal to your brain informing it that food is available.
It tastes better, you can remember eating it, and you really appreciate it when you pay attention to the taste and do nothing but eat it. If you don’t pay attention, you’ll be disappointed.
You’ll miss out on the feeling of accomplishment that normally leads to you attempting again an hour later!
You wouldn’t go to the movies and then spend the entire time on the phone! You’ll simply miss it and have to get another ticket!
It’s the same sensation when you eat food!
We always wanted to look good and to feel good. When we go up and become an adult, we get more conscious of how we look. We try different types of dieting methods. We follow fads and trends here and there. We compete with our friends and colleagues and even ourselves just to get the right body we want.
We see everything on TV, we hear the news about how people lose weight and we encounter these products to lose weight. Most of them do not really work. While everyone still struggles on the process of dieting, this article has already given the basic secrets to successfully lose weight dieting.
Some people may already have started but for those who are still on the verge of deciding whether to try it out, be confident that you will get better results. It is recommended that you not only eat good food but enjoy it at the same time. We also emphasize that you should learn the habit of eating delicious food as it becomes easier to lose weight.
Weight control methods can be successful if weight dieting is maintained without compromising overall health. When you get successful in a weight reduction program, you also promote permanent life-style changes. The physical and psychological benefits of maintaining the right weight can be observed when it is done the right way. It is, however, more beneficial when you personalize the weight reduction plan based on an individual’s needs and lifestyle.
When you get the right ingredients to lose weight dieting like exercise and sleep, you tend to get the weight you desire to achieve your goals. We can help you visit our website https://azrakhanfitness.com/ . We know that getting the right weight also prevents us from certain diseases. Not only that, we function well in our daily workload. We become successful when we do our job right.
For all of us, it is definitely important that we look good. By getting the proper nutrition and understanding how the body works, we get the optimum level of health and it gives you the glow you deserve. Sometimes, we just overlook the secrets of getting the best of us. We miss to identify how we get through with getting healthy and looking good. Therefore, being conscious about our weight and our physical appearance is not bad at all. It actually reflects on how we live our lives and how we become effective creatures. Being healthy gives you overall functionality.
WRITTEN BY Afreena Masood (M.sc in Nutrition and Health)
Client success story
I love sharing the success stories of my clients and I am so proud of all that they’ve accomplished! I have worked with so many AMAZING women and men throughout my years as a Nutritionist and I have witnessed such hard work, resulting in HUGE transformations. I’m very proud of each and every one of my clients and I am honored to be able to work so closely with such motivated ladies. I hope you enjoy viewing the progress of such determined individuals, just as much as I do.
One of my clients,Parvathy Rajiv , was enrolled for 4 week then extended for 12 week his age was 31 years and her weight was 87.5 kg. She challenged her body, changed her lifestyle and achieved jaw-dropping results in a matter of weeks! Whether you struggle with your own weight loss or any other lifestyle related health conditions, his story will inspire you to lead the healthiest life possible.