How to lose weight on long term
Losing weight is not easy, but it is possible when it’s done in a proper way.
“Slow and steady always wins the race”
There are two types of weight loss –
Quick – Yes one can lose weight quickly by following all the Fad diet. But it has one drawback that weight gain will also take place too quickly.
Steady – Losing weight but at a slower pace. This weight loss will be sustainable and will work for a longer time.
So, before you start dieting, make sure that you know exactly what kind of results you are expecting.
Here comes the question, what kind of diet will be best suitable for the long run?
Answer is very simple. Instead of embracing ‘Fad diet , start focusing on the diet which gives you lifelong commitment.
Let’s understand what all things you have to keep in your mind while dieting.
1. Carbohydrates – when it comes to carbs, it is important to understand that your diet includes 2 types of carbohydrates.
Simple carbohydrates – digest quickly, shoots up glucose levels in the body. These are mostly found in table sugar, processed foods, sweets, and chocolates.
Complex carbohydrates – digest slowly, release glucose slowly. These include whole grains, lentils, vegetables and fruits, and oats.
Limit simple carbohydrates in your diet and get more complex carbs.
2. Proteins – protein plays a very important role when it comes to weight loss. Protein gives you a high satiety value (it helps you to feel full for a longer time), and increases your lean body mass.
Protein has a higher thermic effect of food from all other macronutrients, it requires more energy to digest, hence burns more calories. Sources for lean protein – Eggs, chicken breast, nuts, whey protein, lentils, chickpeas, shrimps.
3. Fats – As carbohydrates and proteins, fats are also essential nutrients. Our body cannot synthesize certain fats like EFA (essential fatty acids). But it is necessary to understand that not all fats are healthy fats, let’s discuss it one by one.
When it comes to fats, basically we have 3 types of fats. Saturated, Unsaturated and Trans fats.
Saturated fats – They are basically solid at room temperature. Common foods that include saturated fats are meat, lamb, butter, coconut oil, palm oils, etc. Eating too much saturated fat will impact your heart health by increasing your LDL (low density lipoprotein) cholesterol level in blood. It will encourage the plaque to build up in arteries in the heart. So according to AHA recommendations only 5% to 6% of saturated fat should come from the diet.
Trans fats - These are partially hydrogenated oils, especially used in making processed food items. This fat won’t do any good to your body. It will increase the risk of heart diseases and strokes.
Unsaturated fat - Healthiest fats and liquid at room temperature. These include - poly and monounsaturated fats. These fats will improve your heart health, lower the risk of clotting, and reduce blood pressure. Most common sources of these fats are - olive oil, peanut oil, rice bran oil, flaxseeds, walnuts, chia seeds, fish etc.
So, start working on your long-term goals instead of using some cookie cutter method.