Everybody wants to lose weight and they want to lose weight now. Although it takes time to lose weight but that time can be short if you are committed to lose weight and you have made decision.
There many reason you want to lose weight. It can be that you are sick of not being able to fit into your favorite clothes. It can be that you are not feeling energetic and you want to lose that weight for health reason. There can be many reasons or may be one reason. Whatever the reason, you have to make a decision. Once you make a decision. That’s it! That should be the day when you should not eat any food stuff that is fattening and is not healthy for you
Here are the 5 easy weight loss tips that can help you to lose weight, if you really take action
1) Make a decision – You might be thinking what does decision has to do with losing weight. It is everything according to me. Losing weight is more psychological that physical. Once your mind is made up, you will lose that extra weight as quickly as possible. The first tip to lose weight is that you have to make a decision. Unless you don’t make a decision nothing happens. Decision is the foundation of anything you want to do in your life.
Decision will give you the power that you always needed to make a change in life. That change can only happen with a decision. Once you have made a decision to lose weight that becomes a goal. When you have a goal, you know which direction to move in. you will be a ship which has a direction. If you don’t have a direction you are like a ship that goes into the sea and doesn’t have any destination. You will be lost in the sea if you don’t make a decision and if you don’t make a goal.
So make a goal and write it down on a piece of paper. Pin it on a place where you can see it at least twice in a day and you should also remind yourself of your goal regularly during the day time.
When you think of your goal every time, you will develop a burning desire which is required to achieve a goal.
When you have burning desire to achieve your goal, working out and going on a diet becomes fun. When losing weight is fun, you will lose that weight and you will be happy. You want crave for junk food because you know that your mind is focused on losing weight and nothing else.
When you have made a decision and you have made a goal, you should make those goals into short term goals and long term goals. Short term goals are important because when you achieve your short term goals, you will feel that you have accomplished something.
In my opinion, it is healthy to lose I kg of fat in a week, which means 2.2 pounds. So it comes around 4 kg or 8.8 pounds in a month.
So suppose you want to lose 8 kg of fat weight, your goal should be to lose that weight in 2 months.
So your short term goal is to lose 4 kg of fat every month. You can do the math by calculating how much weight you want to lose and how many months it would take.
So now you know why decision is important. So don’t wait any further. Take ACTION now! Take a piece of paper and pen and write it down on how much weight you want to lose and also put a deadline next to it. Just note that when you have deadline towards your goal, it becomes real. It created a sense of urgency. If you don’t have a sense of urgency and you don’t have a deadline, you will never lose weight. You will keep procrastinating and won’t achieve your goal.
So take a decision and let’s get on to the next tip J
2) Commitment and faith – the second tip is also a tip which is psychological. The next tips after this one we will get into things like dieting and exercise. The psychological things are important because mind controls everything and once you are in control of your mind you can achieve miracles. All the successful people have know how to use their mind and people who have lost weight are not different.
So let’s talk about next two things that are really important. Commitment and faith.
Commitment is an awesome thing and once when you are truly committed you can change anything in your life. Commitment means that you will not do something which will take you away from your goal. It means that you will only focus on doing things that are necessary to lose weight. So make a commitment.
It’s an old saying which says that faith moves mountains. So you got to have faith. You can get faith by believing that it is possible to achieve your goal. When we have a herculean task in front of us, we get all those negative things in our mind and we feel that it won’t be possible to do this and do that. That is not true.
I have always felt that the best way to be successful in anything we do is follow in the footsteps of people who have achieved the goals we want to achieve. Once we do that we will be successful. This is because we are doing something which has already proven to have worked. We don’t have to re invent the wheel. So if you think you can’t do it, the best way is to copy a person’s action that is successful.
You will realize that you have achieved your goal also if you are committed enough and you don’t procrastinate. All you have to do is take massive action and keep the faith.
It is also a good idea to listen to some motivational music when you want to lose weight. You can listen to the Eye of the tiger by the Survivor or you can listen to ‘I believe I can fly’ by R Kelly. These songs motivate me whenever I am down and they can motivate you also. You can also choose the motivational songs that you like. There are so many. You can just go to you tube and type motivational songs.
So now we know that motivation is required and we need to change our thinking by thinking positive and keeping the faith and make a decision. This is all that I have to say right now about the psychological things. Let’s start working on the physical things now and let’s start with the Tip # 3
3) Reduce your calories – Make a calorie deficit means that you need to cut down you calories and increase your calorie burning activities.
Losing weight is simple math. When you cut down you calories and when you burn down your calories you start losing weight. The best thing to do is get a diet made by a dietician. If you cannot afford a dietician, you should watch your diet that doesn’t have lot of calories. You can get a calorie chart from the internet which will have information about all the calories that different kind of food contains.
Here are some basic that you need to know. I gram of carbohydrates contains 4 calories. I gram of protein of protein also contains 4 calories and I gram of fat contains 9 calories.
So by reading the last paragraph, you must have realized that you need to cut down your calories from fat as much as you can because it has the more calories. You also should avoid alcohol completely when you are on a weight loss plan. You might be thinking that one beer or some alcohol is ok. It’s not OK!
You should completely stop drinking when you want to lose weight. When you drink, you get a hangover and when you have a hangover, you are unable to exercise because your whole body is aching. It is also said that 1 gram of alcohol has 7 calories. These are all empty calories. This basically means that you are getting no nutrition from the calories that you are consuming.
Reducing calories makes lot of difference. Even if you don’t exercise and you just watch your diet, you will start to lose weight.
Some people don’t get time ton workout when they are working on calorie deficit. These people can stay active taking the stairs instead of the elevator. They can also take a walk to the grocery store when they are going for grocery shopping. These all small things are really important and they help you a lot when you want to lose weight and create that calorie deficit.
4) Reduce your carbs – There are many people out there who say that when we have to lose weight we need to reduce our calories that come from carbohydrates. This is true to some extent but this is also not completely true.
You still need some carbohydrates because carbohydrates give you the energy you need to perform your daily tasks and also to work out. Carbohydrates are usually stored in your muscles as glycogen and this is what use when you work out. When you work out, the burning sensation that you feel is because of lactic acid.
The another main reason for eating some carbohydrates is that it has a protein sharing effect.
This means that when you eat carbohydrates, It spares protein for energy. Protein is important to maintain your muscle weight. Protein is a building block of muscles and it contains amino acids which are required for building the muscles and also maintaining the muscles.
When you want to lose weight, you have to lose ‘fat’ weight and not ‘muscle’ weight. This is very important and you should know the difference.
protein is used to maintain your muscle body weight and carbohydrates are used to give you the energy that you need. When you eat sufficient carbohydrates, you make sure that you leave the protein to do its work and it is not used for energy purpose.
There is also difference between carbohydrates that you eat. There are complex carbohydrates and there are simple carbohydrates.
Another important thing that you need to consider when you are eating carbohydrates is that, you should make sure that you are eating carbohydrates that have a low glycemic index. Carbohydrates with low glycemic index give you a feeling of being full and they don’t increase your blood sugar levels.
If you are eating carbohydrates with high glycemic index, you feel hungry again in an hour or so after eating. You can refer to http://en.wikipedia.org/wiki/Glycemic_index for more information.
5) Eat protein – Protein is the building blocks of muscle and is important for many other body functions. When you are trying to lose weight, you need to make sure that you consume enough protein so that it maintains your muscles mass. When you are losing weight, you need to know that you have to lose fat and not muscle.
When you cut down your carbohydrates what happens is that you body looks for energy and it goes to your fat deposits in your body for energy. So you might be thinking where protein comes into play over here. What protein does here is that it maintains your body’s muscle mass so that it is not used for energy.
It’s is advisable to eat at least 1 gram of protein for 1 kg of your weight. May be little less. This is because it helps to maintain your body weight that you need, which is muscle body weight.
When you start burning calories by some exercise, you will start losing fat weight because your muscle is being maintained by protein and you are burning the fat weight.
When choosing protein, you should know what kind of protein is good for you. There are different kinds of protein. They are called complete protein and incomplete protein. When choosing protein make sure that you choose the complete protein source.
Most of the vegetarian stuff you eat doesn’t have complete protein. You can drink milk or consume some milk products which don’t have sugar. This is because milk is vegetarian source and it contains complete protein.
Complete protein is found in meat, chicken, eggs and most of the non vegetarian food that you eat. Obviously you need to eat fresh chicken and not processed meats. Processed meats are not good for you and will become fat instead of losing weight.
There are lots of charts available on the Internet; you can design your diet by choosing the protein source that you like.
You can consult a dietician or you can just follow the rule that I have given. To consume at least 1 gram of protein for 1 kg of your body weight. This is for men and protein requirement for women will be less than this.
If you are vegetarian, you can also combine different vegetarian sources. This helps in making the protein complete.
The problem is that protein in vegetarian sources don’t have all the amino acids. You need a source which has all the amino acids that you need to maintain or build your muscle.