In your busy eat-and-run culture, it can be tough to maintain a healthy weight, and losing weight becomes even tougher. This is one of the reasons why there is an obesity epidemic. In case you had tried to shed some weight before and failed, you may be compelled to believe that diets don’t work. You may be right; there is no diet that can work for everyone and some diets don’t work at all. This is because human bodies respond differently.
Science Behind Weight Loss
Your weight will often depend on the energy or calories you ingest in the form of foods and drinks and the amount of energy your body burns up:
- In case the calories you consume are equal to the amount of energy burnt by your body, you won’t see any changes on your weight.
- If you consume excess calories than your body uses up, your weight will increase. The extra calories are transformed into fat and then stored in your body.
- In case you take in less energy than you burn up, you will end up losing weight. Your body will be forced to tap the fat stores to get the extra energy required.
This means that for you to lose weight, you need to reduce the calories in your body. You can easily achieve calorie deficit by eating lean meals and engaging in more physical activities to burn up more calories.
6 Ways to Reduce Weight by Modifying Your Diet
Take a Low-Carb Diet
Avoiding starch and sugar should be your primary focus if you want to lose weight. For over 100 years, more and more weight-loss ideas have been created based on ingesting fewer carbs. Several scientific researchers have identified that taking low carb is one of the most efficient ways to shed weight. Starch and sugar increase hunger, but avoiding them will reduce your appetite.
Consume Real Food
One of the mistakes that most people on a low-carb diet make is purchasing artificial low carb products. For you to lose weight quickly and in a healthy way, ensure that your low-carb diet is based only on real foods. Examples of real foods include fish, meat, eggs, vegetables, olive oil, butter, and nuts among several others. Creative marketers always mislead people to purchase low-carb ice cream, cookies, bread, pasta, and chocolate. Don’t be misled; these “low carb” foods are filled with carbohydrates.
Take Enough Fat
Another common mistake that you will most likely make when starting your low carb diet is reducing the intake of carb and fat. The body has two main energy sources; carbs and fat. Your body will need at least one of them to avoid getting starved.
Low fat & low carb = Starvation
Cutting on both fat and carbs will result to hunger, fatigue, and cravings. After some time you will eventually give up. Instead, you should take more natural fats until you get satisfied. Some of the natural sources of fat include:
- Olive oil
- Fatty fish
- Coconut oil
- Full-fat cream
- Fatty meat
During the beginning of your weight-loss program, ensure that you eat enough. Taking natural fat while reducing consumption of carb in your diet will result to the burning of the consumed fat, and insulin levels will be lowered. Eventually, you will lose more weight without experiencing hunger.
Only Eat When Hungry
When you are on a low-carb diet, ensure you eat only when hungry. Frequently taking food that you don’t necessarily need will slow down weight loss.
Reduce or do away with snacking
Snacking can be a major problem on your LCHF (Low Carb High Fat) diet. This is because some foods are easy to eat because they are available and tasty. Some of the common LCHF traps to watch out for include nuts, dairy products, and LCHF baking.
Reduce meal frequency
If you’re not hungry, it might be better for you to not eat. When you are on a strict LCHF diet, the urge to eat reduces, especially if you have more weight to lose. This means that your body is burning its fat stores and reducing the need to consume more food. Listen to your body. You don’t have to eat when you already feel good and energized.