Let’s get one thing straight: there’s no magic bullet for weight loss.
If you’re one of those people who believe in the notorious “lose weight quickly in 1 week without any exercise or dieting” ads, then you’re in for a rude awakening. Unless you’re willing to go under the knife, there is no such thing as a quick fix when it comes to weight loss.
The tried-and-true method of losing weight is a good old-fashioned diet and exercise. But that doesn’t mean there aren’t a few shortcut tricks that can help you reach your weight loss goals.
Here are 3 simple steps to lose weight without any surgery:
1. Cut Out Refined Carbs and Sugar
Did you know that when it comes to weight loss, it’s 20% exercise and 80% of what you’re eating? That’s right, proper eating habits are key when it comes to shedding those extra pounds.
One of the worst offenders when it comes to weight gain is refined carbs and sugar. These empty calories do nothing but pack on the pounds and leave you feeling sluggish. If you want to lose weight, cutting out refined carbs and sugar is a great place to start.
Cutting out refined carbs and sugar is one of the most effective ways to lose weight. Refined carbs include foods like white bread, pasta, and pastries. Sugar is found in candy, cookies, cakes, and other sweetened beverages.
Both refined carbs and sugar are quickly broken down by the body and turned into sugar, which can lead to weight gain.
Yes, it sounds like torture. But this doesn’t mean you have to drastically cut calories and eat boring bland food. There are plenty of delicious, healthy alternatives to refined carbs and sugar.
Whole grains, quinoa, steel-cut oats, and fruit are all great substitutes for refined carbs. And instead of sugary drinks, try unsweetened green tea or sparkling water with a squeeze of lemon.
2. Make Room for Protein and Healthy Fats
If you often find yourself feeling hungry between meals, it might be because you’re not getting enough protein and healthy fats. Protein has been shown to help reduce hunger, promote weight loss, and help build lean muscle mass. On the other hand, healthy fats are essential for maintaining a healthy weight and preventing cravings.
Instead of busting out the chips and dip, try snacking on some nuts or seeds. A handful of almonds or a small bowl of trail mix are great options. You can add a form of healthy fat to your meal by including avocado in your salads or using olive oil in your cooking.
When it comes to meals, make sure to include a source of protein with every meal. Protein-rich foods are one of the simplest, most effective things you can add to your routine. You can also take protein powders, or even make a proffee (protein coffee) if you are a coffee lover.
Good Protein Sources
Don’t be afraid to experiment with different recipes to find what you like. There are endless possibilities when it comes to incorporating protein and healthy fats into your diet.
What’s important is that you’re getting the nutrients your body needs to lose weight and stay satisfied because the longer you feel full, the less likely you are to overeat and will be consuming fewer calories.
3. Get Moving
We know. We know. You’ve heard it a million times before. Exercise is important for weight loss. But it’s true!
Exercise not only helps you burn excess calories, but it also improves your metabolic health and helps you build muscle. And the more muscle you have, the more calories you’ll burn at rest. That’s why even if you don’t see a change on the scale, you might be losing fat and gaining muscle.
If you’re not used to exercising, start small. Brisk walking for 30 minutes a day is a great way to get started. You can also try signing up for a dance or yoga class, going for bike rides, walking on a treadmill, or swimming laps at the pool.
Lifting weights can also burn lots of calories and help with maintaining weight loss. Contrary to popular belief, if you’re a woman, lifting doesn’t make you big and bulky. It actually helps you slim down and tone up.
The most important thing is to find an activity that you enjoy and stick with it. It’s not always about going hard at the gym. Sometimes, a leisurely walk in nature is all you need to promote a healthy lifestyle. So make sure you have fun because you’re more likely to build habits that last.
Consistency is key
No matter what weight loss program you choose and the reasons why you’re trying to lose weight, consistency is key. You won’t see results overnight, and you might even experience some setbacks along the way.
Some days feel like a breeze. Others feel like a battle. But as long as you keep moving forward, you’ll be surprised at how much progress you can make. Next thing you know, you’ve already lost weight.
Don’t beat yourself up if you eat more food and go over your daily total calorie intake. Weight management is not a linear process. Just because you have a bad day doesn’t mean you’ve failed. You can always start again tomorrow.
Remember, slow and steady wins the race. If you force yourself to do something you hate and get into crash diets, you’ll eventually give up. So do it gradually and find the right motivation to keep going.
Weight loss success and keeping it off requires making permanent lifestyle changes. That means finding an exercise and eating plan that you can stick to for the long haul. It might not be easy at first, but with time and effort, you can reach your goals and enjoy the health benefits that come with it.
That said, maintaining a clean and balanced diet paired with enough sleep and proper water intake are crucial for successful weight loss. Healthy eating is not about eating fewer calories and obsessing over body weight. Keep doing this for long enough, you’ll just avoid eating altogether. Instead, make sure you’re prioritizing your health by filling up on healthy foods and doing any sort of physical activity every day.
In reality, it’s more than just about the numbers on the scale. It’s about feeling good, inside and out. And that’s something we can all strive for. Your personal trainer and wellness professionals will tell you that as well.
Losing weight is a long journey, but it’s one that’s worth taking. By following these 3 simple tips to lose weight without any surgery, you’ll be on your way to a healthier and happier you in no time.