Fad Diets
Fad diets work to lose weight but they always have one problem. They are a diet and not a lifestyle change. It’s not your diet and it may not work for your lifestyle in the long term.
Short cuts
Did you ever decide to take that short cut only to realize that it wasn’t quicker and wasn’t easier and you got lost.
That’s fat loss.
Sometimes it’s better to take the predefined road rather than the short cuts. There are more guarantees you will arrive safely.
Fat loss shortcuts
There are some ‘almost’ short cuts that we could call guidelines that you could follow;
Eat less
Eat protein at each meal
Carbohydrates in each meal.
Eat more fibre
Make time to eat or make food that allows you to eat when busy
Don’t snack
Treats
Exercise
Eat Less
In order to eat less you have to know how much less to eat and that means learning a little about food.
Start by setting a calorie deficit. A good start is 1,200 calories if your a female and about 1,500 calories if your a male. If these amounts are not enough you can adjust later.
For the moment just stick to these calories first.
Eat protein at each meal
A simple plan of eating some lean chicken, fish, steak, eggs or a protein drink at eat meal for 3 to 4 meals per day.
If your vegetarian you can substitute legumes and nuts (nuts are high in calories) and vegan protein drinks.
Protein creates satiety or food satisfaction and can slow the feed of any carbohydrates that you eat.
Add Carbohydrates at each meal
This can be a wrap or bread or rice or a baked or boiled potato. If you are home it will be easier to eat a hot meal. At work maybe a sandwich or wrap.
Avoid fried carbohydrates like chips or potato bakes, or traditional fried rice.
Eat more Fibre
Fibre like protein creates satiety and is also Important for weight loss and to prevent snacking because you haven’t eaten enough volume.
You can have meals of mixed salads and add some chicken or tuna or beef strips or whatever other lean meat you can find. Add some salad dressing and you are set.
Make time to eat or make food that allows you to eat when busy
The biggest problem I see with people is the excuse of time. If you know you will be busy then make foods that you can eat on the run and find a way to keep those foods cool.
Cold storage works great.
Protein drinks can be handy at these times when you are very busy. Just be sure to make sure that your next meal has more Fibre.
Don’t snack
Snacking is not conducive to weight loss. You should think in terms of making sure that you get enough protein, carbohydrates and fibre at each meal to keep you satisfied for longer.
Treats
Allow a treat once per day worked into your daily calories. Don’t go without but don’t buy large chocolates thinking you will eat one row. We both know this won’t happen.
Instead, buy mini packs of biscuits or chocolates or ice creams and allow yourself one serve. It will stop you thinking about what your missing out on.
Don’t eat these snacks on their own. Have them after a meal. So your not super hungry and likely to have extras.
Exercise
The E word. I will tell you now that the best exercise is resistance or weight training hands down. But I will also say that walking more will make a difference as well.
Every person makes the mistake of joining a gym first and they never go. I don’t want you to do that. I want you to fix your diet and get yourself moving.
Once weight is coming off and your motivation is up, then you can go to the gym.
But don’t make grand plans of going every day. Go twice per week and make that a habit. Then three times per week and make that a habit.
Make it a habit.
Find ways to make it fun.
Make goals for the gym.
Don’t treat the gym as a calorie burner. If you do that you won’t last long.
Conclusion
Your simple short cuts; eat less, eat protein at each meal, carbohydrates at each meal, eat Fibre, make time to eat or make convenient meals, don’t snack, have a treat once per day with a meal and exercise.
Such a simple short cut.
You can do it.
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