Losing weight is a struggle for many people. Not only is it hard to shed extra pounds, but it can also be difficult to maintain that weight loss. In fact, only about 16 percent of people are able to maintain long-term weight loss.
Being overweight can have a negative effect on a person’s self-esteem. It can also lead to health problems. People who are overweight are more likely to have high blood pressure, diabetes and a variety of other health issues.
Losing weight is hard, but there are some simple changes you can make in order to increase your chances of getting the weight off and then maintaining your weight loss.
Here are 8 Simple Secrets to Losing The Weight and Keeping It Off
1. Eat Fat
There are a lot of misconceptions about fat. Ever since the low-fat craze began in the 1990s, many people have been trying to avoid fat so that they could lose weight. The reality is that fat is not the enemy.
In fact, eating more healthy fat, such as coconut oil and olive oil, can help you lose weight. Additionally, fat is necessary for nutrient absorption.
2. Eliminate Sugar
Excessive sugar intake is one of the many reasons why so many people today are overweight. Sugar has empty calories. It is also converted to fat and stored. Additionally, sugar foods lead to insulin and blood sugar spikes, which cause food cravings. That is why you may feel hungry shortly after you eat something that is high in sugar.
Studies have shown that cutting sugar intake is key to weight loss. Researchers have also found that people who have the highest sugar intake are the most likely to be overweight.
3. Eliminate Grains
It is a good idea to limit your consumption of grains. Many grains are converted into sugar after consumption. Additionally, grains can aggravate the body, especially digestion. Grains also lead to inflammation and cause a cascade of all kinds of health issues. Try eliminating grains if you’re serious about losing weight and keeping it off. See The Paleo Cure: Eat RIght for Your Genes, Body Type and Personal Health Needs — Prevent and Reverse Disease, Lose Weight and Feel Better than Ever.
Moving is one of the keys to losing weight and keeping it off for the rest of your life. Ideally, you want to move as much as you possible can throughout your day. Human bodies are designed to move.
You may want to consider trying high intensity interval training, or HIIT training. This form of training allows you to burn fat in a very efficient way. It involves alternating periods of very intense exercise with low-intensity exercise. If you’re curious about it, google high intensity interval training. It is the absolute best way to burn fat.
5. Eliminate Foods That You Are Intolerant To
Food intolerance is an overlooked cause of weight gain. If you eat foods that your body is not fond of, then you are more likely to retain fluid and suffer bloating as well as weight gain. Food intolerances can also trigger inflammation. Many people with food intolerance are turning to the JJ Virgin Diet.
The JJ Virgin diet places emphasis on eliminating foods that trigger inflammation, such as peanuts, gluten, dairy, corn, soy and sweeteners. It focuses on the consumption of whole and unprocessed foods.
6. Do Not Obsess Over Calories
Calorie counting seems like it is a natural part of losing weight. However, it is important to note that there is a difference between good calories and bad calories. The body processes different kinds of calories differently. That is why the focus should be on eating unlimited “good” calories, such as vegetables, fruits, fats and protein, rather than counting them. See Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health.
Even if you are doing everything else right, a lack of sleep will sabotage your weight loss efforts. In addition to many other detrimental effects, when you are sleep-deprived, your cortisol levels increase. Cortisol can cause you to accumulate fat around your mid-section. That is why it is important to get 7 – 9 hours of sleep per night.
8. Lower Stress
Stress is a part of life, but when it gets out of hand, it can cause weight gain. Meditation, yoga and deep breathing are some methods that can be used to lower stress.