I’m giving you 10 tips on what you can do right now to start losing weight.
It’s full of goodness and guides you on what you need to do in order to lose weight more easily and sustainably. It’s not just calories in and out! - your hormones play a major role in losing weight and once you work on balancing your hormones and lowering insulin, weight loss can happen and get easy. In this video I explain, how you can lower insulin levels, your blood sugar levels and tap into the magic of becoming a fat burner.
Let me start this article by saying that achieving weight loss is not as easy as it seems. There isn’t an overnight fix that will help you become fitter in an instant.
While there are a plethora of articles and information online about how to lose weight and it’s easy to be overwhelmed with all of it.
Which is why many people just opt to stick to the most popular way of losing weight without due diligence and proper research.
Many believe that you can easily lose weight just by simply eating less and working out a lot. While this may work for some, there’s a lot of things and nuances to consider.
The truth is, when you eat less, you’ll just end up hungrier, moodier and crankier. When you exercise a lot while not eating enough, you’ll end up losing a lot of energy and strain yourself.
These weight loss techniques might even end up harming your health instead of helping you get in the right shape.
Another reason that people find it hard to lose weight is because they are not patient enough to track their progress. Most people immediately give up on a healthier lifestyle when it did not give them the immediate results they want. They think that perhaps the diet is just not for them and their low self-esteem will just eat them up and trap them into this toxic cycle.
Weight loss is more than just counting the calories in your meals and living an unhappy life eating food that you hate.
In fact, there are 10 things that you can do right now that will help you get closer to your goals! Here they are:
I bet this doesn’t really surprise you knowing that I am a Keto coach. However, there’s a reason why Keto has become such a craze in the diet and fitness world. It has worked for me and for many other people from around the world.
I will always recommend the Keto diet as one of the most effective steps in losing weight.
By now, you’ve probably already heard of the Keto diet especially if you’re researching for effective ways to lose weight and get fit! In my latest video. To put it simply, Ketogenic or keto is a type of diet that is low in carbohydrates, moderate in protein, and is high in fat.
While you eat far fewer carbohydrates, you increase your intake of fat. The reduction in carb intake puts your body in a metabolic state called ketosis, where a lot of fat is burned for energy.
On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat and burning fat 24/7.
When insulin levels become very low, fat burning can increase dramatically. It becomes easier to access your fat stores to burn them off.
When we lower our carbohydrate intake, the body will no longer have enough glucose to use as an energy source.
In following a keto diet food list and meal plan, you’ll be severely limiting carbs on this diet. You’ll need to start off with between 20 and 30 grams (g) of carbohydrates per day.
You should stay away from foods containing a lot of carbs, sugar, and starch. This includes starchy foods like bread, pasta, rice, and potatoes. These foods are very high in carbs.
I’ve personally put together a concise and simple E-Guide that will show you the best way to get started in a Keto Lifestyle.
This Keto e-Book can be the first step that you can take in your journey towards a healthier and fitter you. In between the pages of this book, you’ll find valuable content about the ketogenic lifestyle, such as what to eat and what not to eat, things to look out for when starting on the ketogenic diet, recipes, and so much more!
It’s also important to note that Keto is a lifestyle. If you get to your health or weight goal on keto then jump right back into the way you were eating, you will snap back right to where you started.
The key to sticking to any life changes and reaping long-term health benefits is turning whatever you’re doing into a permanent lifestyle.
Always opt for the fresh and organic option. Processed foods, while they are cheap and satisfying, are not doing you any good. Why? It’s because they are full of chemicals, sugar, and unhealthy oil.
Processed Keto diet foods are not an exception to this. While they are low on carbs, they usually have a lot of sodium and other unhealthy ingredients.
Skipping processed food is a good shortcut to dramatically reducing the amount of sugar in your diet, which will do basically nothing but good for your health. If you’re looking at a package in the store, check the ingredients for sugar and check the Nutrition Facts to see how many grams of added sugar per serving.
Another reason why the foods we think of as “processed” are so unhealthy is that they’re high in the bad kinds of fat.
Unsurprisingly, people tend to overeat when their diet consists mostly of processed food because that’s the whole point of processed food: getting you to eat as much as possible.
It’s so much better to know what you’re eating and what you’re putting in your food. Take some time off your busy schedule to cook and prepare your meals yourself. It will not only help you ensure that you’re getting a good quality meal but it can also be a good family bonding with your kids.
Enjoy your food and eat until you no longer feel hungry. You can’t lose weight when you’re constantly snacking.
On a low-carb diet you should aim to eat when hungry, until you are satisfied but just as important if you want to become lean: Don’t eat if you’re not hungry. Needless snacking will stall your weight loss.
Have a well-rounded meal: healthy fats, healthy proteins, low carb veggies, healthy fats, low-carb nuts, or a little bit of everything
When you listen to your hunger signals, you don’t have to wonder if you should be eating less or more. With time and attention, you will begin to uncover exactly what your body needs to thrive. You can move past assumptions and food plans and be led to your best practices.
Eating when you are hungry is a simple way to maintain your bodyweight. If you have some extra weight to lose, allowing yourself to feel hungry for 30-60 minutes before meals will ensure that you are reaching an energy deficit during that time and space. When done consistently, you will find sustainable weight loss.
Forget the clock and listen to your body instead.
Knowing your “why” is an extremely important and often overlooked factor in setting goals for health and fitness. So what is your “why”?
Do you want to lose weight because you understand how great you will feel physically and mentally as a result of a regular regime? But do you struggle with getting into a habit or feeling motivated enough to continue in the long term?
Understanding your “why” is a big part of setting your weight loss goals and achieving them.
You need to check that your personal weight loss goals have enough “depth” and that you want to achieve them badly enough.
Finding your “why” for losing weight, forces you to think about your core values and what you are passionate about.
When you change your approach and start with “why”, the “how” and “what” will fall into place because you’ve started with your core beliefs at the center of the process. This creates a solid foundation from which to take inspired actions that will lead towards you achieving your goals.
Once you have gotten to the really important reasons for losing weight, remind yourself of them often. This will be the first step to your success. Consider writing them down and pinning them somewhere you’ll see them regularly.
While you’re on the keto journey, it’s a good motivator to keep a journal where you can write your progress and jot down the things that you are grateful for. It allows you to develop a better mindset. A positive mindset is another major key to weight loss.
As you see your improvements, you’ll become more motivated towards achieving your goals.
It's important to have measurable goals so that you can track your progress and stay motivated. Assessing progress helps you to stay focused, meet your deadlines, and feel the excitement of getting closer to achieving your goal.
Having a measurable goal, and actually measuring that goal, is so much easier to stay motivated for. Also being able to track progress along the way rather than accomplishing one big goal keeps you motivated to keep going.
When you focus on what your body can do, rather than how your body looks, you’ll start to appreciate it so much more, and want to give it more of what it needs to be its healthiest.
Work on your success mindset, believe that it's possible and work towards your goals
Ketosis is a normal metabolic process that provides several health benefits.
During ketosis, your body converts fat into compounds known as ketones and begins using them as its main source of energy.
Studies have found that diets that promote ketosis are highly beneficial for weight loss, due in part to their appetite-suppressing effects.
That being said, achieving a state of ketosis can take some work and planning. It’s not just as simple as cutting carbs.
Here are the main steps that you should follow to achieve Ketosis as quickly as possible:
How to know if you’ve reached Ketosis (Don’t worry, it’s all worth it!)
Watch out for these physical symptoms that will let you know once you’re in Ketosis:
Don’t hop on the scale constantly, it will make you crazy! Scales don’t tell the whole story. If you are losing weight through keto, your weight might not drop as fast as it would if you starved yourself and ran 20 miles a day.
Now, if you only had a scale as your measuring stick, you’d probably get super discouraged and depressed at the lack of progress.
However, if you were tracking your body changes properly, you’d realize that you are making far more significant and healthier progress by doing things the right way.
Along with the scale not telling the whole story, it’s tough to tell if you’re losing the right kind of weight in the right kind of place.
There are so many other aspects to consider other than the number on the scale, including how you look, feel, and where the weight loss is coming from – your muscles or your stored fat.
If you’re on a low-carb or ketogenic diet, you may want to avoid most fruit, as it can prevent ketosis. A few low-carb exceptions include avocados, tomatoes, and some berries.
Fruits taste sweet because they contain a mixture of fructose and glucose. Studies show that excess fructose intake is associated with all sorts of health problems, including obesity, type 2 diabetes, and metabolic syndrome
The good news is that not all fruits are high in sugar and carbs. Some are even considered vegetables because of their lack of sweetness.
Here are a few examples of low-carb fruits:
Additionally, berries are usually considered acceptable on a low-carb diet as long as they are eaten in moderation.
Some dairy products are loaded with carbohydrates while others are filled with the protein and fat which are important for ketosis
Consuming dairy can also be difficult for some people to digest. It may lead to some health problems like stomach upset, bloating, sinus, acne, and even joint pain if your body does not digest it properly
A quick look at the nutrition facts can help you determine which dairy products might be a do and a don't. For instance, higher-carb dairy products like ice cream and flavored milk will have a higher sugar content compared to something like cheese or plain milk.
It really comes down to looking out for added sugar. Some sweetened yogurts can pack close to 40 grams of carbs per serving, so they may have to be enjoyed in smaller portions or swapped for a lower-carb alternative.
Another food that you should be wary of are nuts. I personally love nuts and can’t get enough of them but they can also kick you out of ketosis if you’re not careful!
Although all nuts and seeds are healthy, some are more appropriate for a keto or very-low-carb lifestyle than others. Some nuts are heavy on carbs, which makes them not so great for keto while others pack plenty of fat with fewer carbs, making them a good choice.
Nuts and seeds can definitely be part of a well-balanced keto or low-carb diet. Overall, they are high in healthy fat, low to moderate in protein, and rich in several nutrients.
Consume nuts and seeds in moderation if your goal is to lose weight. Although we don't absorb all of the calories in nuts, we still get a fair amount. In large quantities, nuts can certainly slow down weight loss and perhaps even lead to weight gain.
However, most types of nuts and seeds are great for keto diets when consumed in moderation.
There’s a reason why they call it beer belly. Some even call beer as “liquid bread” because beer and most cocktails can contain a lot of carbs and may take the body out of ketosis. This can make the diet less effective. Consuming carbohydrates will cause the body to leave the state of ketosis since carbohydrates are present to metabolize.
Wine and light beer are lower carb options. For people following a keto diet, choose an alcoholic drink that is low in carbs to stay within the limits of the diet.
It’s also worth noting that alcohol can affect judgment and willpower. You might end up breaking your fast or diet when you’re drunk.
Drinking can also have more of an effect on the body when a person is following a keto diet.
Eating a carb-heavy meal before drinking can keep you from getting drunk too quickly. By the same token, following a strict keto diet can lead to becoming intoxicated more quickly and suffering a worse hangover.
If you’re looking to lose weight, take note of the ten tips mentioned above. Working on implementing these tips to your lifestyle might just be that necessary step that you need to achieve your dream body.
And once you’ve achieved it, make sure that you keep your target weight and not fall into a toxic cycle where you start gaining back the pounds you’ve lost because you stopped working for it.
Remember that keto is a lifestyle. It’s not something that you do once and when you get the results you want, you quit. Live a life where you can live your target weight and eat the right food that will keep you healthy
As an IIN-certified Keto Coach, I can talk to you about a customized Keto program that will fit your needs through an 8 weeks Weight Loss Program!
Within 8 weeks, you can lose 10-30 pounds with this online coaching that includes a 1 hour per week one on one coaching, unlimited support, and 8 weeks meal plan!
Book your free weight loss audit right now so I can give you a detailed plan on how to lose weight: https://ketocoachcall.as.me/audit
Also, in case you still have questions or suggestions, feel free to comment down below and I’ll be sure to respond.
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