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Weight loss is a difficult subject. Every person has a slightly different body that will respond in different ways to the various advice and methods available, and it can be hard to know what sometimes contradictory advice and methods to follow in the first place. There may not be one magical solution, but there are things that can make weight loss a little easier.
Low-calorie diets are some of the most popular, and evidence suggests that they can be effective in the short-term, although sustaining them can be difficult. Keto diets are some of the most famous. The idea is that burning fat takes a lot of energy, which involves expending calories. As these diets often allow high or unlimited amounts of fat, you will quickly use up the few calories you consume.
Traditionally this meant cutting out bread, pasta and rice from your diet, but luckily there are low-calorie substitutes that can be just as satisfying. One example is glucomannan, a type of fiber from the konjac plant. Products like Zero Noodles Lasagne ensure you can still eat some of your favorite meals, even those you might have thought were incompatible with a weight loss diet.
Whether you are cutting carbs or cutting fat, you still need to make sure you are receiving all the essential nutrients that the human body needs. We cannot survive without them, and your metabolism (vitally important to weight loss) will not work properly if it does not have the right combination of vitamins and minerals. Fruit and vegetables are generally the best places to look for things like vitamin A, B, C and E, or minerals like iron, calcium and magnesium. Other good sources include fish and other seafood, as well as eggs, meat and some dairy products. High-fiber foods like glucomannan and legumes can also help you feel more full.
You can make lists of the food you should eat and the food you should not, but one snack on its own is not going to destroy your weight loss goals. Rather than making yourself miserable by denying your favorite dishes, try to be balanced in your approach. Have a cookie or a chocolate bar as a treat; just make sure you have plenty of fruit as well. Ensure that every meal has a combination of different nutrients without overdoing any of them. Tricks like using a smaller plate can help reduce portion sizes.
It’s easy to get caught up in the different diets available and start counting your calories or eating strange superfoods and forget that there are other aspects to losing weight and having a generally healthy lifestyle. If you want what you eat to have the best possible effect, you need to combine it with regular workouts. These do not necessarily have to be strenuous - a brisk walk for 15 minutes twice a day can have a significant impact - but it cannot be ignored. Strength and cardio training are both important. You also need to ensure your meals are timed to fuel those exercise routines.
The problem with many diets is that they prove impossible to sustain in the long term. You experience impressive weight loss in the first weeks or months, but after a year, you find yourself slipping back into old habits. For sustainable weight loss, you need to develop a consistent routine when it comes to both diet and exercise. Don’t think of your regimen as a temporary thing and that you will stop when you reach your target weight. Instead, think of it as a wider lifestyle change that you both want to do and will be able to maintain far into the future. Small, manageable changes that can easily fit your routine are much better than grand gestures that fade away.
You do not want to lose weight too quickly. That can cause as much, if not more, harm than being significantly overweight, especially if you stop eating the nutrients that are essential to survive. Whether you want to look good for a specific occasion or you are aiming for a more long-term improvement, give yourself time to lose weight healthily. Anything that claims to be able to offer instantaneous weight loss should be regarded with suspicion.
These are just a few of the things that may help you lose weight, but if in doubt, talk to a doctor or nutritionist. You still need to consider your own individual body and personal circumstances.