How to Lose Weight Without Starving Yourself
Get the basics for how to lose weight with reducing your caloric intake and creating a calorie deficit without starving yourself.
You can achieve your weight loss goal if you have a clear plan and strong motivation. First, you need a reasonable goad. One to two pound weight loss per week is shown to be healthy and sustainable in the long run. It is hard to resist temptation to go on a very-low-calorie diet and try to lose much weight fast. However, very-low-calorie diets are risky if undertaken without medical supervision, and you definitely do not want to develop an eating disorder. A sensible goal is one-two pounds per week. Now let’s discuss how you can reach your weight loss goal.
To lose one pound of fat per week, you should consume 3500 calories fewer than you burn. That means that every day you should burn 500 calories more than you take in with food. How do you create the calorie deficit? A combination of diet and exercise works best. If you avoid exercise, you lose muscle and slow down your metabolism. This is definitely not the way to go if your goal is sustainable weight loss. Any activity helps burn calories so you should be as active as possible. If you cannot go in for sports, try walking as it is a low-impact exercise that helps improve health and burn calories.
You do not have to starve yourself in order to lose weight, but you have to learn what foods provide your body with important nutrients essential to health and what foods provide you with empty calories that make you fat. You should avoid sugar and sugary beverages as much as you can. You may think that tea or coffee with no sugar is not tasty, but when you get used to unsweetened beverages you will be able to enjoy your tea and coffee again. You will even find that tea and coffee taste good without sugar. It is a matter of habit. Why should you avoid sugar? Sugar is simple carbohydrate, which means that it is digested very quickly and raises your blood glucose level. It does not make you feel full though it provides you with calories. You should also reduce your consumption of white flour and white rice. Try whole grain bread and cereals as they are good sources of fiber.
Why is fiber important? When you eat foods that are high in fiber, you feel full. Fiber aids digestion and helps you avoid overeating. Raw vegetables, fruits and berries are very good sources of fiber. When you feel like having a dessert, pick an apple, orange or some sweet berries in place of a muffin.
You should follow a diet that provides you with the right balance of macronutrients (carbohydrates, protein and fat). You should not eliminate carbs, protein or fat from your diet as all macronutrients are essential for health. On the moderate carb diet you to get about 40-50% of your calories from carbs, 25-35% from protein and 20-30% from fat (use unsaturated fats, which are found in most types of vegetable oil, but avoid trans fats as much as you can).
Remember that you have to maintain your weight after achieving your weight loss goal. You should never return to your old unhealthy eating habits. You should continue with your exercise program. It is a lifelong commitment, but it is worth the effort.