With so much weight loss information, fad diets and celebrity ads circulating online, it can get a little confusing to know where to start when it comes to trying to eliminate fat.
Maybe you already know, but there is no miracle pill or exercise that can help you get the body you’ve always dreamed of, no matter what the ads tell you.
When it comes to losing weight, there are a few factors to consider and, above all, you’ll have to adapt to your goals and needs.
In order to lose weight in a healthy and effective way, it is very likely that you will not begin to see results overnight; it will take time, effort and dedication, but you can achieve it.
Healthy Snack Alternatives
Unfortunately for many people, snacking between meals is unavoidable. Imagine a long day at the office or a marathon of chapters from your favorite series without “something to snack on”. Unthinkable, right?
By this we mean that eating snacks between meals is something everyone likes, but that doesn’t have to interfere with your weight loss plans. You just have to know how to make the right choices.
But that’s not all: it’s recommended to keep your metabolism active throughout the day, and to achieve this, it’s better to eat a few meals several times a day rather than just three large meals without eating between meals.
If you opt for salty snacks, forget about chips and try rice cakes or carrot sticks with hummus. Nuts and seeds are also good options, as long as they’re the salt-free option.
If you’re more sweet, fresh fruit can be a good alternative, or one of our delicious snacks high in protein and fiber, and low in sugars and fat.
You can also apply these changes to your hot drinks: many people trust coffee between meals, but it usually contains extra calories from sugar or milk. Switching to green tea is a great way to boost your metabolism.
Supplements that help you lose weight
Supplements should always be a complement to a healthy diet and regular exercise, never replace them. They are not a miracle solution to lose weight instantly, but they can help you achieve your goals.
Impact Diet Whey
Designed specifically for slimming, this supplement contains 35g of protein (helping you feel fuller for longer) and a low content of carbohydrates and fat.
It also contains studied dietary ingredients such as green tea extract, inulin, CLA and 48 g of choline per serving which contributes to the correct metabolism of fats.
They also contain chitosan, which helps keep blood cholesterol levels stable.
CLA is a supplement well known for its relationship to weight loss; studies have shown that it can increase the metabolic rate, producing a reduction in body fat levels.
CLA is found naturally in meat and dairy products, so these capsules are a great way to increase CLA levels in your diet without adding extra calories.
Green Tea Extract
This supplement contains a very high concentration of green tea, which is considered a superfood and is related to weight loss.
This is partly due to the antioxidants (called catechins) present in green tea, the most important being EGCG (epigallocatechin gallate) which has been shown to stimulate metabolism.
Raspberry and Choline Extract
Our Raspberry and Choline Extract contains a potent combination of raspberry ketones, CLA and choline, related to fat metabolism as well as proper liver function.
Since it stimulates the metabolism, it can be the help you need to lose weight and achieve your goals.
Skipping meals and quantity control
Don’t skip meals
In addition to being an unhealthy choice, skipping meals is not a way to lose weight. You’re actually slowing down your metabolism as your body goes into “energy-saving mode.
Saving mode means that when you eat again, your body will store almost all of that energy from food in the form of fat to prevent times of famine. Therefore, skipping breakfast is not a good way to start the day right.
It’s also very likely that you’ll end up eating sweets if you don’t make your meals when you knock. Your body will magnify hunger signals and confuse you, making you think you need to eat candy, even if you do not.
The reasonable way to diet is to eat small meals on a regular basis, with healthy snacks between meals to avoid cravings and keep the metabolism active.
If you’re satiated with healthy foods, you probably won’t be thinking about cookies and cakes all day.
Controlling portions is a good way to avoid the habit of filling your plate and overeating, rather than just eating your hunger.
Simply using a smaller plate to serve your main meals can help you control portions without the feeling of seeing the plate half empty.
Your meals should be twice as high in vegetables as protein and carbohydrates. Try to control your intake of carbohydrates such as rice or pasta.
It’s also important to weigh the ingredients before cooking, because it’s hard enough to guess an exact serving without a measuring tool. It will be easier to avoid overeating if you have previously weighed the food.
Foods/drinks to avoid
When it comes to losing weight, sticking to eating vegetables alone is not the best thing to do. If you enjoy eating, you’re much more likely to succeed, and everyone needs a treat from time to time.
That said, here are some options you should avoid.
Also known as simple or processed carbohydrates because they have lost some of their nutritional value and vitamins. Avoid cookies, buns, white bread and cereals that are not 100% whole grains.
Cooking in the microwave
In addition, microwave cooking can eliminate the few nutrients contained in some raw foods.
Many people forget or ignore that most drinks are high in calories (and also lead you to consume more calories from hamburgers or kebabs).
If you don’t/can’t stop drinking alcohol, at least try mixing it with unsweetened soft drinks.
The importance of water
When it comes to losing weight or toning up, drinking water is decisive.
You should drink at least two litres of water a day, because staying well hydrated makes it easier for the liver to metabolise fat.
Drinking water can also quench your false sense of hunger: before you have a snack between meals, you can drink a glass of water and you may realise that you were not hungry, but thirsty.
Water also helps detoxify the body in a completely natural way and is vital in digestion processes. Carrying a bottle of water always with you will make it easier to drink throughout the day, and if you want to add flavor, you can always add pieces of fresh fruit or try our water enhancers.
Do I have to keep track of my meals?
You don’t really need to obsess, but it’s good to know what you eat and the calories you take in every day.
Keeping track of your meals will make you more aware of your eating habits, which will allow you to be aware of your mistakes at all times. For example, you may be adding three tablespoons of sugar to your tea without realizing it.
In addition, by keeping track you’ll begin to read food nutrition labels, something very important that keeps you informed of the nutrients you consume each day.
You’ll notice right away that many supermarket foods often sell you something that is low in fat, but high in sugars.
Preparing meals yourself rather than buying prepared foods is another great way to keep track of what you eat, because many prepared foods contain large amounts of salt, sugar and other unnecessary additives.