People struggle with overweight. That's a fact. The problem is that you can find many diets, tips, meal plans, hacks all over the net, but very few solutions really work on a long run. Let’s break this down, understand why and give you instructions on how to make your weight loss journey a real success!
The first thing to do before you start any weight loss journey is to understand a few truths.
1. You need to solve your food craving issue first. Many diets are focused on fasting, counting calories, deprivation, etc., but they are missing out one crucial thing. Unhealthy foods rob your body from essential nutrients and nutritional deficiency is one of the reasons why you crave unhealthy food incuding sugar. For example, if you are deficient in vitamin D your body will crave the sweet stuff. That's the fact. Same thing if you are deficient in chromium, magnesium, tryptophan. Remember that whenever your body misses out essential nutrients, you will start developing symptoms. This is your body telling you »Hey! You are missing out something here.«.
In the case of magnesium deficiency you will most probably suffer from some of the following:
´ Muscle cramps/weaknesses;
´ High blood pressure
´ Rapid heartbeat
´ Water retention
In this case I suggest you focusing on some specific foods to boost those nutrients: spinach, kale, edamame, potato with skin, salmon.
If you are missing out on chromium you will most probably suffer from one of the following:
´ Cold hands
´ Excessive sweats, even cold sweats
´ Need for frequent meals
´ Excess sleep
In this case I suggest you focusing on some specific foods to boost those nutrients: broccoli, seafood, meat, whole grains, potato, liver.
In the case of tryptophan deficiency you will most probably suffer from some of the following:
´ Rash on skin
´ Bad memory
In this case I suggest you focusing on some specific foods to boost those nutrients: chicken, eggs, fish, cheese, peanuts, sesame and pumpkin seeds, milk, turkey, tofu, soy.
But there are many more nutritional deficiencies and aspects that you need to deal with if you crave unhealthy stuff and want to become successful in your weight loss journey. Here is your Program.
2. Losing weight is in fact something straight forward. You need to burn off more calories than you eat. And we all agree on that. To achieve this you have in fact two options. You could increase your physical activity by exercising more and eating very little in order to lose weight. This is what many of my clients do in their do-it-yourself weight loss journey before they come to me and I can assure you when they turn up in my clinic they are completely exhausted with almost no energy left. This is bacause they over decrease their calorie intake and by doing so their body slows down the metabolism in order to accommodate the adjustment in calorie intake. So, if you chose this option, you won't have enough essential nutrients, since you will not eat enough, plus you will slow down your metabolism and actually gain weight instad of losing it. The second option is to find a plan that allows you to enjoy the food you are eating witout starving yourself.
3. The third truth is that the combination of water and oxygen leads to fat burning. Make sure that you are getting at least a half gallon of water every day. Your body will use this water when you exercise, and cause you to lose weight in a healthy way. Again, you must combine your water intake with some form of aerobic exercise (increased oxygen) for this to work. Choose something that you like and can do on a regular basis like walking, biking, swimming, etc. As long as you get your heart rate up a little bit, it's a good fat burning exercise.
Finally, a good plan and consistency is the key when it comes to your weight loss. So many people jump into something quickly with the mindset that they will just keep up the pace for a couple of weeks or a couple of months and then they can go back to their usual life.
In reality, your plan should be a life-long commitment that you enjoy! Even after you lose the weight, in order to maintain your goal weight, you need to eat right and get some activity in. So, pick an activity that you enjoy (or that you don't mind so much). Walking is one favorite. If you live in the city, you can actually walk part of the way to work, save on gym expenses, and not have to worry about finding time in your day to exercise. If not, no matter where you live, you can probably find the time to take a 20-minute brisk walk around your neighborhood. Bring a buddy along to keep you entertained and you'll see that the time flies. The connection between weight loss and fitness is too strong to ignore. So, pick your plan and stick with it for life.