How many of you have made a weight loss checklist? And why does this matter?
We all want to look slim, certainly, but the journey of fat to thin is not comfortable because many of us lose hope at the end of the day. We want to have a strong sense of commitment and a perfect checklist for weight loss, that will lead us on the right path of weight loss journey.
As a matter of fact, we all are guilty of treating our tummy as a trash bucket and filling it with everything unhealthy. However, eating unhygienic and junk food all day has become a hobby, but it is not acceptable for our body at any cost.
Some of us might get confused after reading a lot of articles and watching YouTube videos that intermingle our mind thoughts leading us to do a disaster with our body.
So, if you want to say goodbye to your belly fat, here is the complete checklist of dos and don’ts of weight loss, moreover, the common facts and myths related to body fat, and much more.
When you are undoubtedly committed to your weight loss journey, this article will become your weight loss bible.
Dos of the Weight Loss Checklist
Fill your body with plenty of water
A lot of people think that drinking plenty of water can make them fat. But the answer is water is the most vital ingredient for you if you are planning to make your weight loss recipe.
Here are the four reasons why we should add a lot of water to our weight loss checklist.
Water is a Natural Hunger Suppressant
Do you know sometimes we get confused, either we are hungry or thirsty?
Scientist says that there is a time when we are thirsty but assume that we’re hungry. This sense of hunger will lead to overeating. While if we drink a glass of water before touching any of the chips’ packets, it will surely help us curb our appetite.
In 2014, a study concluded that 50 percent of women take water before every meal, which leads them to eat less than their daily routine. Therefore, drinking water is vital.
Water Helps Burn More Calories
Do you know that water will increase your body resting energy expenditure, which will, in turn, increase the more calories than regular?
When we drink cold water; as a result, our body will spend the calories to make the water temperature suitable for the internal frame. Moreover, a study shows that in adults drinking water after every 10 minutes will lead to an increase in expenditure energy up to 24 to 30 percent.
Water is Useful to Remove Toxic Waste
Water assists in removing toxins from the body. Many people think that this is the miracle of the kidney, but only a few people know that water assists in the kidney with this miracle-working.
In addition, when there is dehydration (the lack of water in the body), toxins remain in the body, which makes us tired and lazy, and we cannot go on a workout. So, to feel energetic and motivated, water is the key.
Water Says Good-bye to fat
When there is no enough water, the process of fat metabolizing never happens because the body requires the water for this good deed.
The process of fat burn is called lipolysis, and the first step is hydrolysis. As the name shows, the first step requires the water, and if there is no water in the body, there is no burning of fat.
Most importantly, the more you drink the water, the more you can lose weight. So water is necessary to add in your weight loss checklist. And it deserves to be on top.
Timings of water intake and its benefits
Usually, every person should take 6 to 8 glass of water per day to avoid dehydration. However, below are the timings and benefits of water to drink at a specific time.
|After getting up||regulates the circulation|
|Before meal||helps you feel fuller|
|When you are Hungry||maintain calories intake|
|Before workout||prevents dehydration|
|After workout||regains the lost fluid|
Have a correct diet plan
Secondly, after water, the most important thing is food because losing weight does not mean starving yourself to death. We all start a diet plan, but how many of us know what kind of food can lead to weight loss and what type of food makes us fatter?
However, the fastest way to fat loss is to plan what you are going to eat. It will keep you motivated because you do not have to starve.
Eat foods high in Carbohydrates and Fiber
Carbohydrates are an essential source of energy for our bodies. The higher the power we have, the more we use it, and more burning of fat occurs in our body, and the body will lose weight ultimately.
On the other hand, carbohydrates also give us more energy to work out and more stamina for weight loss.
Do you know that all carbohydrates are not the same?
You have to keep this thing in mind that taking simple carbohydrate food can increase your body fat, so you should always take a diet rich in complex carbohydrates. For instance, sweet potato, Oats, Blueberry, Banana, and whole-grain are good examples of sophisticated carbohydrate food.
But keep in mind the excess of everything is terrible, so don’t entirely rely on carbohydrates.
Consume Protein-rich foods
You want to lose weight, but don’t want to degenerate your muscles at the same time. However, the protein is called muscle food that helps the body to maintain muscle strength.
Especially in the time of workout, all we need is protein because it helps to gain more muscle tissues. Further, it also helps to establish the neurochemicals that send signals to the body, and help is making muscle secure.
However, Lentils, Eggs, Seafood, Almonds, Chicken, Cottage Cheese, and Beans are the protein-rich foods; you should include in your diet chart for a healthy weight loss.
Low Fats and Cholesterol
Where you should increase your protein and carbohydrates intake, at the same time, you need to lower the fats and cholesterol intake.
There are good fats and bad fats as well. While the saturated fats are wrong, and you should cut them down from your diets, such as butter, cheese, and ice cream. These things seem difficult to eliminate, I know, but to achieve something, there are some sacrifices too.
Stick to a healthy routine
Starting a weight loss journey is a good step, but sticking to it is the most important thing. Everything requires consistency. Either it is writing a book or setting your weight loss checklist, the only thing that needs to be consistent is our motivation.
There are many people out there who get disheartened quickly because they cannot see a visible change in their bodies.
Keep in mind that weight loss is not a miracle that one day you sleep, and the next day you become slim. No, it requires the efforts of months and years.
If only we can see a change in ourselves is by following a healthy routine and stick to it. Below are some ways for a healthy lifestyle.
Ways to stick to a plan
- Get up early.
- Gather motivation to start your day.
- Keep in mind the rewards.
- Plan your diet.
- Write down the things you want to add to your day’s checklist.
- Be patient.
- Have faith.
- Follow all the written steps.
Wait until your stomach rumbles before you reach for food
It’s stunning how often we eat of boredom, nervousness, habit, or frustration—so often, in fact, that several folks have actually forgotten what physical hunger seems like.
If you’re wanting to have a specific food, it’s probably a craving, not hunger. If you’d eat anything you may get your hands on, chances are high that you’re truly hungry. Find ways apart from eating to precise love, tame stress, and relieve boredom.
Don’ts during weight loss
Don’t starve yourself while losing weight
Do you think starving yourself is the answer to your problem? The answer is that starving does not contribute to weight loss.
The weight loss comes from muscle tissue, not from fat. The muscles of your body are just like the furnace; the more you use them; they will help you burn the calories.
But what if you starve? When you die, you lose your muscle tissues, and apparently, it will lead to a decrease in the process of metabolism.
When there is no metabolism, there is calorie burning and no weight loss, which will be a complete disaster.
So where you are proud of starving yourself the whole day there, you push your body in the worst condition without any hesitation, so the bottom line is to keep your process slow and healthy instead of destroying it without any cause.
Don’t respond to every food craving
Some of us have a habit of eating all day, and we name it craving. It is not just because our hunger hormone is working every time because we are eating out of order only because we can find food nearby very easily.
Now, if you cannot stop eating, how can you deal with it?
When you are going to eat with a family on a table, remember your portion fill your plate with the desired amount, and leave it. Doing this will prevent you from extra doss.
When the food is in front of you and your all family member is taking it again and again without hesitation, it will urge you to make more.
The same goes for snacks. Do not keep snacks nearby you, and do not make them readily available because it will distract you from your weight loss journey.
Don’t lose hope
We all are humans and make mistakes.
Dieting is much harder and complicated than it seems to be. I am not saying it to discourage you, but it is a fact. Sticking to the same meal every day and avoiding your favorite things is not an easy task.
That does not mean you cannot do it. Everyone can lose weight, but all we need is consistency and motivation.
What we have to do is remember why we are doing this? Just because for yourself, not for everyone.
Similarly, talking about another scenario, for instance, if you skipped something or forget to follow anything from your weight loss checklist. It’s Okay! Don’t be panic.
Most of the people stop following their healthy routine just because they missed it one a while. That the problems a lot of people face during this journey. I urge you to continue and believe that, Yes, I can do it.
Lose weight with exercise and food diet
Researchers have proved that you can only lose weight by the combination of exercise and diet. Food alone cannot do miracles. Skipping your diet all day and lying in bed doing nothing will not give you anything.
Rather than starving, you should do some exercise and workout daily. Further are some of the best and simplest activities you can do at home.
Best exercises for weight loss
Exercise is a must thing you should add to your weight loss checklist, and here are some activities you can do to lose weight.
Step 1: stand tall and place the hands on your hips.
Step 2: take the right leg one step forward. Keep the spine straight, lower the body so that the front and back legs form the angle of 90 degrees.
Step 3: pause, step right leg back and change the position of both legs that right leg moves back and the left leg is in the front. Repeat it again and again.
Rep: 10 per side
Step 1: feet together and hands-on-hips. Then step forward, the right leg makes a lunge so that the right knee is in a 90-degree angle.
Step 2: jump and switch the legs.
Step 3: land softly and immediately lower the lunge.
Rep: do it for one minute.
Jump rope is the most common method everyone knows about, and a beneficial workout to add to your weight loss checklist. Take a rope and jump it over and over.
Rep: do it for 1 minute.
Running is also the easiest method to burn calories. There are no time limitations for it. You can run as long as you have stamina. This is the most comfortable and effective way of weight loss.
Your body is a tremendous machine. It’s designed for efficiency, meaning if you are doing an equivalent thing over and once again, the method becomes easier. this is applicable to your running workouts too. Not only will they begin to feel easier (even if you are still sweating and pushing your legs), but your metabolism learns and reacts in order that fewer calories are burned with an equivalent exercise output.
This is where old “steady state” running falls short on a long-term weight-loss plan.
This exercise is good for weight loss and, at the same time, for stress relief too. Kickboxing correctly works on your core and legs and helps you to burn the calories.
It is recommended to add these workouts to your weight loss checklist for better results. These exercises are best to do at home without any trouble and help you to lose weight fast. However, there are some pros and cons of every single physical activity, and to learn a way for an appropriate workout journey, Read more… What are the Dos and Dont’s during Workout?
Diet foods for weight loss
As discussed earlier, we need the contribution of both food and exercise for weight loss, so here is the list of foods with nutrition values, that will help you lose weight effectively, and you must add them to your checklist of weight loss.
List of Nutrition Facts of Different Foods
|Foods with Low Calories:||Calories per 100 grams:||Amount of Carbohydrates:||Total Fat:||Total Fiber:|
|Celery||8 cal||1 g||0.2 g||1.7 g|
|Apple||52 cal||14 g||0.2 g||2.4 g|
|Chicken Breast||165 cal||0 g||3.6 g||0 g|
|Salsa||27 cal||6.26 g||0.16 g||1.6 g|
|Oatmeal||374 cal||60 g||8 g||9.8 g|
|Whole Grains||340 cal||72 g||2.5 g||10.7 g|
|Eggs||147 cal||1 g||10 g||0 g|
|Yogurt||67 cal||4.7 g||3.3 g||0 g|
|Sweet Potato||86 cal||20.1 g||0.1 g||3 g|
|Watermelon||30 cal||7.6 g||0.2 g||0.4 g|
|Coconut Oil||40 cal||0 g||4.5 g||0 g|
|Olive Oil||119 cal||0 g||14 g||0 g|
|Dark Chocolate||520 cal||59.5 g||31.9 g||4.4 g|
Interesting facts and benefits of weight loss
Set the time for eating
One of the points that will help you to lose weight is setting the timer for your meals, at what time, and for how long you should eat. For example, set about 10 to 15 minutes for every meal, and after 15 minutes, it does not matter how much you have eaten; just stop!
Sleep more to lose more weight
Sleeping more can help you to burn the calories. Research showed that sleeping one hour more will lower the weight up to 14 pounds per year.
Eat a variety of vegetables
Eating a variety of vegetables instead of only one can help you to lose weight faster because the herb contains a lot of fiber and have abundant water content. Just make sure you do not use any other fatty materials for preparing this.
Choosing whole-grain whenever possible also helps you lose weight faster because whole grains are rich in carbohydrates, and you can find it in wheat, barley, oats, etc.
Say no to bacon
Say no to bacon because it seems natural to make, but it will give you 200 calories per day.
Increased brain activity
Talking about the benefits of losing weight, it can increase your mental capacity. Meanwhile, studies show that women who undergo weight loss; the process scored better on a memory test.
Reduced cancer risks
Being overweight can increases the risk of cancer. So reducing the 5 percent of your body weight decreases the risk of this deadly disease.
That’s not all… There is much more to know!
A study shows that people who live in a chaotic environment are more likely to gain weight because they eat junk food more.
- Losing weight can reduce the causes of arthritis.
- Eating dark chocolates will help you to lower your weight.
- Smoking also works as good aid in weight loss, but it does not mean you can use it because it can also contribute to many other diseases.
- Weight loss pills where help you to lose weight, but at the same time, they are a great cause of depression and mood swings in women especially.
- Researches show that having sex in a healthy and committed relationship will help you to burn calories faster.
- One of another study reveals that eating on red plates helps you to eat less because red is subconsciously the sign that you should stop now.
- Only getting off from the chair and moving from your place can also reduce the calories.
- You are watching TV burns 64 calories per day.
- The people who went late to bed are more likely to get obese than those who have routine because the night owls get more time to eat junk and have a chaotic life. So it can be said that night owls are at risk of gaining much more.
- A can of diet soda can increase 41 % of the risk of obesity.
- Approximately 50 percent of American adults are going through the process of dieting at this moment.
- Healthy nutrition and diet do not make fat cells disappear unless they become flattened, and you start looking slim than fat.
Myths about weight loss
Have you ever considered that your weight loss checklist has some of the myths that you should eliminate for the excellent result?
Here are some myths that you will see all over the internet.
- If you think that all calories are equal, then you might be wrong. Because different types of calories will have different effects on your body, requiring a different kind of break down in the body. Not all calories are illegal in your movie; some have good intentions, too, such as fruits.
- Losing weight is not a continuous and linear process. However, if you wish that your weight keeps on losing regularly, you might be wrong. Because one day you lose weight and another day it’s just as usual.
- Supplements can never be your best friend, and they will never help you to lose weight. Moreover, some of the supplements might be good, but they can make you suffer from other diseases such as depression and mood swings.
- Obesity is not just because you overeat. However, there are many different biological, genetic, and environmental factors that will cause obesity.
- Carbs do not make you fat.
- Fat alone is not only responsible for obesity.
- Fast foods are always not unhealthier and unhygienic. Meanwhile, many fast-food chains will offer you healthy and hygienic food.
- Obesity is linked to many diseases, but that does not mean all obese people will develop these diseases because despite being obese, they have energetic metabolism.
- Diet products will not help you to weight loose because they are more dangerous than junk food.
As a result, losing weight is the dream of every person, while there are many myths on the internet that will lead to disasters, but having a weight loss checklist, going on a walk, and following a diet plan with commitment will give you a lot of benefits.