Often to get started with your weight loss diet feels so overwhelming in the beginning. How am I going to eat? How much should I eat and how often? And what happens If I fail to keep up with my diet?
To make your weight loss diet a lot easier for you and to get you started, we have compiled the first 5 steps to get your weight loss diet started.
Use it as a miniguide taking the very first steps towards losing weight. We will cover what you should be eating, how often, and why it is so important to have a plan when starting on your weight loss diet.
Before You Start, Do Some Planning
Planning your diet is something a lot of people do not think about at all when going on a diet. However, in my opinion, it is one of the most critical steps to take care of because it will help you to stay on track.
When we want to lose weight, we can have the best intentions in the world, about sticking to your diet. But what happens if we get busy at work, or stressed out?
Most people haven’t taken these situations into consideration. They have no idea what to do if they suddenly don’t have the time to cook?
So, when you are doing your planning make sure to create a backup plan for what to do when it gets difficult sticking to your diet, it can, for example, be to have some emergency food in the freezer you efficiently can heat up. Or, you can have a nuts snack pack at work you can use as a meal replacement.
Doing some planning and think about every situation that can happen while you are on your diet is essential to your success.
Most often the reason why people stops being on their diet is not that they are finished with it. It is because something unexpected happened and they got away from their weight loss routine.
With your planning, it is also essential to make an overall assessment of how much time you have available for shopping, cooking, and exercising. It is unrealistic to believe you are going to workout every day for ninety minutes if you are working sixty hours a week.
Have some realistic expectations.
What To Eat
There is nothing worse than having to continuous eat something you really don’t like. For sure you can do it if it is only for a few days. But when we are talking months? It starts to become a problem.
So instead of listening to latest weight loss gurus telling you what to eat. Start out with what you are eating already and make it healthier. It makes it so much easier to stick to your diet when you actually like the food you are having.
In the beginning, you are going to get a couple of hurdles trying to figure out how you can make your favorite foods healthy. But it will be all worth it in the long run.
An example here is that you can have oven baked potatoes instead of french fries. Barbeque steaks and chicken to let the fat fall off, instead of fried chicken.
Get Plenty Of Fibers
Ok, so now you got the concept of making the food you eat already healthier, so you don’t feel you are missing out on anything while you are on your diet. Now it is time to get some control over your calorie intake, which is probably a little too high.
For sure making your diet healthier will likely cut away some of the calories you are having too many of. But sometimes we have to do more to get your calorie intake low enough to promote a weight loss. What is important here is to balance it all, so we don’t have to go hungry to bed.
Fibers are the trick here; they can fill up your stomach and make you feel full and satisfied without adding the extra calories.
To get fibers, you will need vegetables. Don’t worry you don’t have to spend a lot of time cooking them, the frozen ones in the supermarket can be just as good for this purpose, like the organic, you buy on a farm. But, avoid the ready-made ones and the ones with toxins.
Preparing a half or a full bag of vegetables and have them with your favorite meat will make you feel full and satisfied a lot faster. And because you had something you liked already you will not have that empty feeling, people often are struggling with.
When you boil your vegetables, make sure to turn them off as soon as they boil. Because then you will preserve all the vitamins and minerals and benefit your health.
Are One or Two Meals Per Day Enough?
Oh no, it may sound strange, but you actually have to eat at least five times. Six, if you are awake for many hours. It is important that you have something to eat every three hours. It will keep your metabolism working, and your digestion will be burning calories all day long.
The trick here is to have smaller meals, where you have your three main meals followed up with two or three snacks spread out during the day.
Eating frequently will also keep your blood sugar on a reasonable level, and you will not get these cravings for sweets during the day.
Should I Stick To Proteins and Leave Out Carbohydrates From My Diet?
In the eighties and nineties, it was the fat in food the gurus taught us to avoid because they believed most of it would be stored on our body. In the 00’s it was the carbohydrates we learned was bad for us, due to the release of insulin and because carbohydrates get’s converted into fat.
However, science has not come up with any proof supporting any of these claims. However, it is true that the more proteins you are having, the fewer calories are you going to eat. Proteins make you feel full and satisfied a lot faster than for example carbohydrates.
But it does not mean you should leave out carbohydrates entirely from your diet. Just make sure to increase your protein intake and lower your fat and carbohydrate intake a little.
In the end, a calorie is a calorie, no matter if it comes to proteins (4 calories per gram). Fat (9 calories per gram). Carbohydrates, (4 calories per gram), or alcohol which is (7 calories per gram).
Use these 5 steps to get your weight loss diet started and soon you will begin to see and feel some good results. Keep in mind that we have only discussed the diet part in this article. Remember, we do recommend you to increase your activity levels as well to burn even more calories.
Also, don’t forget to check out the article 10 Steps to Speed Up Metabolism for a Better Weight Loss to get your metabolism up and running.