Losing 2 kgs per week is hard but doable for many people. You just have to know the formula and know how to count calories. Caloric deficit is what you need to decrease your weight up to 2kgs a week. You should burn more calories than what is consumed on a specific day.
Here are some tips to help you conquer the weight loss battle:
Never be hungry
When you feel hunger, your judgment is not good. You make bad decisions when you’re famished and you eventually eat bad food because you cannot wait for the healthy food much longer. You just regret the deed after everything is done. You can combat this by planning ahead. Prepare snacks and meals before heading out. Have healthy snacks such as hard-boiled egg, pistachios, crackers, raisins and yogurt. Do not skip meals. Opt for protein rich foods that will help make you feel full longer and build lean muscles.
Eat good food after workouts
People do not realise that they are overestimating how much they burn when they workout. The reality is the numbers are less than what they thought. With this kind of mentality, people eat more than what they burn when they exercise. This becomes a problem if you are trying to lose weight and maintaining it. When you do high intensity interval exercise, it causes you to eat more. They key to do this might be going down a notch and doing moderate exercise.
Use the green, orange and red rule
Every meal, add a type of food that is within these colors. If you do that, you will mostly eat fruits and vegetables and the size of the high caloric food would be put aside on your plate.
Drink plenty of liquid
Drink water consistently and regularly. By increasing your water intake, your body gets hydrated which means you are less likely to experience water retention. You will also feel full and less hungry.
Decrease salt intake
Salt causes bloating and makes it hard for you to drop the pounds. It is a big factor in weight gain and many Americans are consuming more salt compared to previous years. You also feel thirstier and hungrier when you consume too much of it. Instead of buying packaged food that has a lot of high sodium levels, choose fresh meals. You will notice that your belly will get smaller and your face will be less puffy when you kick the habit away.
Don’t assume that diet soda will help with weight loss
Artificial sweeteners are wreaking havoc on your body because they disrupt the ability of the body to regulate the calorie that a person intake. People who consume a lot of “diet” and artificially sweetened products are probably going to eat more because their body is being tricked that what they are eating is sugar so they crave more.
Get enough food on your plate and walk away
Make sure that when you eat, you just put enough on your plate and not comeback for seconds. Putting food in front of you within eyesight makes you want to reach for more even if you’re full. Put the food in the stove or on the kitchen. Grab only the food that your body can consume and eat on the dinner table.