Every health expert will tell you that in order to lose weight you have to make some eating and lifestyle changes. For many, this means going on a diet, and this can also be interpreted as ditching all junk food and exercising vigorously.
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In the first few days of the diet, motivation is high. You are going full-throttle. Then, at some point, some people lose that tempo, perhaps because weight loss isn't happening fast enough or at all.
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They then give up completely. If this sounds like you, maybe your diet is to blame. It could be time to approach things differently.
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1. Switch up those calories
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When we go on a diet and stick to, say, eating 1200 kcal, our body is smart enough to adapt and it begins to conserve the extra pounds by slowing the metabolism down, making you lose less weight. To trick the body, you can try what is known as caloric cycles. You can eat 1000-1200 kcal on some days and 1500 kcal on others. This will keep the metabolism from slowing down.
2. Don't deprive yourself
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Junks and sugary foods are bad, sure, but sometimes completely depriving yourself of foods you love can set you back in terms of weight loss. When you prohibit yourself from eating a certain food, it only makes you want it even more. And as this continues to happen, you run the risk of being so deprived that you binge on the bad foods one day and give up on your diet. What you can do instead is to eat the unhealthy food you love every once in a while and in small quantities. You get to satisfy that craving in a healthier way.
3. Eat at mealtimes
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While speaking to Reader's Digest, Laura Moore, director of the dietetic internship program at The University of Texas Health Science Center at Houston School of Public Health, explained that skipping meals throw off the body's signal. When you ignore hunger cues, your body responds by going into starvation mode and conserve calories. Eat when you're hungry and stop when you're full. Just make sure you make healthy choices.
4. Sleep is crucial
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According to this study, not getting enough sleep can actually sabotage all your weight loss efforts. So, if you find that your diets are not working, it may be time to consider other lifestyle change, such as getting some good Zs.
5. Drink more water
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Water helps reduce fluid retention and can also fill you up so you eat less. One study even showed that people who increased their water consumption by one to three cups ended up reducing their calorie intake by 68 to 205 daily.
In conclusion, there's more to weight loss than depriving yourself and working out. Finding a healthy balance that works for you while incorporating other important weight-loss-facilitating factors can lead to long-term success.
This article is solely for informational purposes. Do not treat yourself, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article. The material in this article is for informational purposes only and does not replace the advice of a certified specialist.