It sounds impossible, doesn’t it, losing weight in just three steps. First of all, not all those who have weight problems are mindless snackers or binge eaters. Overeating may have roots in a person’s emotions. Self-imposed exercises that are rigorous and restrictive dieting could be attributed to lack of self-love or self-acceptance that has roots in early child.
Deprivation is NOT the Key to Weight Loss
More often than not, weight watchers believe that deprivation is the key to weight loss. It is not. In fact, this deprivation, which is emotional in orientation and usually seen in highly restrictive diets, could even backfire and cause overeating and cravings. This is the reason why a restrictive diet is more likely to fail in the long run since it becomes difficult to sustain.
Some people eat when they are sad or when they are happy. Some even eat just because. Focusing on what foods you can have and what can be added to your diet should be your mantra in your attempt to shed off those unwanted pounds. Adding one favorite vegetable to a lunch or dinner meal and doing this until vegetables comprise about half of the plate will give you the feeling of abundance instead of deprivation.
1. Eat Only When You are Hungry
Forget fad diets, astronomically-priced weight loss supplements, and breathless workouts for a while. As mentioned earlier, emotional eating is one of the leading causes of weight gain. To curb this, the first step is to eat only when you are hungry, regardless of how you feel that morning or this evening. As mentioned earlier, emotional eating is one of the leading causes of weight gain.
Don’t eat if you’re not hungry. If you feel hunger, eat. But eat only the sufficient amount of food, meaning small portions and no add-ons. Don’t eat to the point that you will feel hunger only after 12 hours because that means that the amount of food that you ate was for two to three people. You don’t have to wait until you’re so ravenous that you can demolish six whole family-sized pizzas in half an hour.
Eat to assuage your hunger pangs and not to fill you up and can’t even stand up to go to the bathroom. Have half a sandwich for a mid-morning snack, for instance, but make sure it’s whole wheat toast, without butter or mayo, a couple of turkey slices, lettuce, tomatoes, and raw onions. Eating half a sandwich loaded with pastrami, blue cheese, egg salad, and mayo, for instance, is more for dinner than a snack.
Don’t condition yourself by justifying binges. You exercise every day, so what? That will not count for anything if you pop the Bloomin’ Onion Appetizer of Outback Steakhouse daily as well. This appetizer has 1,560 calories from the batter it’s fried in to its signature spicy “bloom sauce.” You can have the vegetarian burrito from Bueno y Sano, for instance (470 calories), but not the Quesadilla Burger that has 1,820 calories.
According to the American Council on Exercise media spokesperson and program coordinator Julia Valentour, you can actually outeat your workout even if you are burning calories and fat during exercise. Creating a calorie deficit can help you achieve a weight loss of one pound weekly if you eat 250 less calories and burning extra 250 calories.
2. Burn More than You Consume
Burning more calories than what you consume is actually a basic and simple principle of weight loss. This doesn’t mean that you will work out until you’re panting and your tongue is hanging out. It simply means being active beyond your regular workout. Walk instead of taking the elevator, bike to work or prepare food from scratch instead of buying it ready-to-eat.
3. Tying Your Self-Esteem to the Weighing Scale
Living well, according to Welsh-born poet, Anglican priest, and orator George Herbert, is the best revenge, and frankly, so is looking great. Tie your low self-esteem to your weighing scale and see your bulges go away. Women who feel bad about their weight can feel extremely enthusiastic about working out and dieting religiously when the motive is “revenge.”
Yes, this is emotional, but this is the kind that requires the will, not feelings. You got dumped because you your saddle bags for thighs? Use that rejection to will yourself to get thighs that are so well-sculpted you should insure them. You can’t wear anything sleeveless because you have bingo wings for arms? Use that embarrassment to give yourself well-toned arms that can put Michelle Obama to shame.
How About a Vegetarian Diet?
A vegetarian diet is sure to give you excellent health benefits but not following it properly can pack on the pounds accidentally. Cutting out all meat from your diet is great but consuming cheese as your protein source defeats your purpose of weight loss. Eating faux meat – vegetarian sausages, soy chicken burgers or veggie ham or bacon strips – is okay but only occasionally since these are processed foods.
Some vegetarians eat the meals they have known and are familiar with from their pre-vegetarian days but without any meat or meat by-product. They may, however, develop certain deficiencies because they have eliminated eating foods from whole groups. Some will eat anything labeled “meatless” and end up eating foods that are not meat but laden with chemicals, preservatives, and artificial flavoring.
Replacing the meat for beans is an easy, inexpensive, and healthy way to obtain a source for protein. Just don’t settle for meat substitutes that have synthetic chemicals like “seasonings” to “enhance” the otherwise bland taste which accompanies most meatless products. Instead of using “veggie meat” in recipes, opt for vegetables like mushrooms or seaweed.