Diet To Lose Weight Quickly – MANY people believe that the only way to lose weight is through grueling gym sessions and strict diets.
However, top nutritionist Susie Burrell has now discovered that reducing body fat doesn’t have to be so difficult.
Diet To Lose Weight Quickly
And writing on her blog, she emphasizes that extreme diets “rarely keep pounds off in the long term.”
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Instead, Susie, from Sydney, Australia, says there are five simple lifestyle changes you can make to boost your weight loss in 2020 – you don’t have to work too hard at all.
Susie says, “A growing body of research shows that when we limit our eating to eight to 10 hours each day, or go without food for 14 to 16 hours a day, there’s a strategy that seems to support weight control, minus any specific calorie counting. or dietary rules.
“Committing to exercise for a longer period of time while cutting calories seems to help restore some of the hormones that regulate fat metabolism in the body.
“In real life, this means having an early dinner or a later first meal to support a longer overnight fast.
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“Here, the only thing to pay attention to is the time you eat each day, because limiting the total number of hours we eat naturally controls calorie intake.”
According to Susie, eating whole foods can help you reduce your daily calorie intake and reduce body fat.
She says: “Eating whole foods, such as steak instead of mince, or wholemeal bread instead of white meat, has been shown to burn more calories than the more processed food alternative.
“This means that the more natural the state of the food eaten, the better it is for the metabolism.
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“This means enjoying vegetables and fruit whole, with the skin intact; fillets of fish, meat and chicken and whole food snacks such as nuts, fruit and yoghurt rather than processed biscuits, bars and cakes.
“Choosing whole foods generally reduces calorie intake, and we cut back on processed foods, which typically have added sugars and fats.”
Adding more fruits and vegetables to your diet can help you lose weight quickly, with results that are likely to last much longer than regular diets.
Susie says: “Diets often focus on what we shouldn’t be eating; reducing consumption and avoiding food groups depending on the diet.
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“Focusing on what we shouldn’t do can often backfire, resulting in an increased focus on tempting, higher-calorie foods that should ideally be reduced to control calorie intake.
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“When we focus on increasing our total vegetable intake, the focus is on eating more, not less, and the more salad and vegetables we eat, the lower our total calorie intake, thus supporting weight control.
“Think about adding a vegetable side dish or juice to breakfast, salads and soups at lunch, and at least two to three cups of mixed salad and vegetables at dinner to significantly increase your vegetable intake.”
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Susie firmly believes that allowing herself to indulge in something every now and then will help her stick to her diet.
“Diets often fail because we’re tempted by our favorite sweet treat, a glass of wine, or we don’t consider eating out as part of our regular diet,” says Susie.
“When we include these foods in our regular meals in controlled amounts, you are less likely to experience the deprivation that can be associated with stricter diets and more likely to be able to stick to your healthy eating plan the rest of the time.”
“That means eating out regularly, having a controlled sweet treat after dinner, or allowing yourself a glass or two of wine a couple of nights each week, depending on your preferred style of enjoyment.”
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Cooking your own food instead of buying it will help you reduce your calorie intake and ultimately help you lose weight.
“When we buy a meal out, whether it’s a cafe lunch, a sandwich or a home delivery, you’re likely to consume at least one to three times more calories and fat than the equivalent meal you’d cook at home,” Susie says.
“When it comes to weight control at these meals, the more you control your calorie intake, the less calories you burn.
“This means packing more lunches, ordering fewer dinners at home, and eating breakfast at home instead of going to a cafeteria, which is a general strategy that supports weight control.” It really is that simple. If you consume more calories than you burn each day, your body stores those extra calories and turns them into fat.
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The good news is that our bodies are designed to burn calories. Someone who weighs 150 pounds will burn about 46 calories per hour while sleeping. The human brain burns calories for “energy” (memory, information processing, calculation, etc.), and even simple tasks like getting up and walking to another room burn calories.
Food is the biggest factor in how much weight you lose or gain. Junk food will derail your fitness gains faster than you can imagine. No amount of exercise can compensate for 600 calories of pure sugar. On the other hand, eating the right foods will help you achieve your weight loss goals in more than 6 hours at the gym.
Sometimes the “experts” make it seem complicated by telling you to spend all day meal prepping or offering meal plans that have 15 plus ingredients per recipe.
Meal planning can be as simple as writing down your favorite meals and snacks. Most of my favorite foods are the easiest to make. Unless you love to cook, spending time preparing complicated meals will make you want to eat the food no more than if it were easy.
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Here are some general tips I recommend for weight loss and at the end you will find my…
Losing weight the easy way requires a few key things: a diet plan, healthy meals, and a shopping list.
Tracking what you eat can actually be an incredibly useful tool. It does NOT have to be something you do forever – even tracking for a few days can be an eye-opening experience. By keeping a diary of what you eat, you will notice where most of your calories are coming from. That way, you can see what’s really worth it to you.
If pen and paper isn’t your style, use an app. I like the Lose It app (compared to My Fitness Pal) because it has fewer dishes, i.e. less confusion trying to choose a chicken.
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How to determine the right amount of calories for yourself? I’ve honestly found the apps algorithms and calculations based on your height, weight and gender to be pretty inaccurate because they don’t take your metabolism into account!
This is where meal tracking becomes really useful. I recommend keeping track of what you normally eat for 3-5 days (no limits!) and then subtracting 100-250 calories from that average. That way, your new calorie goal will work for your metabolism and be achievable in the long run (no point in going on a 1200 calorie a day diet only to go back to your “normal” way of eating later and gain the weight back, right?)
Please note I didn’t say “eliminate”, just reduce! I don’t believe that subtraction helps you achieve your overall goals.
What are starchy carbohydrates? Starches include grains such as bread, rice, pasta and quinoa, as well as starchy vegetables such as beans, peas, corn and potatoes.
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Serving sizes for starches are usually 120 calories and equal to a slice of thick bread, 1/2 cup of cooked rice, quinoa or beans, or 1 cup of a starchy vegetable such as corn.
The best way to reduce the starch content is to make equivalent substitutions. A medium russet potato contains about 30 grams of starch. The average sweet potato contains only about 8 grams. When you make this switch, you still get a potato with your meal.
Eat your veggie burger wrapped in lettuce, not on a bun. Then you still get your favorite lunch with a little tweaking to better suit your goals.
When you start counting calories, pay attention to how many servings of starch you eat. Can you eat 1 or 2 servings less without feeling deprived? Can you swap something for a less starchy food and still enjoy your favorite dinner?
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This is really the best trick! Carbohydrates are primarily found in both starches (above) and non-starchy vegetables, but you can get a lot more bang for your buck (both financially and in terms of calories) by filling up
