1 – You do not have to eat 100% “clean” to generate fat loss, but rather to be consuming less calories than you spend in the day. Instead of parachuting into an extremely restricted diet that can make you feel discouraged in a matter of days, focus instead on reduced calorie intake and then worry about other details.
2- Do not drastically reduce calorie intake. Starving is the worst way to lose weight. Consume 500 calories less than you spend during the day and see how the body will respond. Drastically reducing calorie consumption, in addition to not being healthy for the body, will cause you to lose precious muscle mass during the process.
3 – Food fats do not generate fat accumulation, excess calories as a whole do. Fats and cholesterol have their role in the functioning of the body and do not need to be totally eliminated from the diet.
4 – Drink a lot of water, for it is a great appetite suppressant.
5 – Aerobics will not bring any benefit in relation to fat loss if the calorie intake is incorrect. So stop running for an hour and eating a cheeseburger afterwards, it’s useless work.
6 – Keep your sleep up to date. Research suggests that insufficient sleep may alter insulin sensitivity, which will significantly impede weight loss.
7 – Avoid drinking alcohol. Getting drunk has the power to reduce testosterone by about 20% and reduce peak GH during sleep, two hormones that favor fat loss. As if that were not enough, certain beverages containing alcohol may be extremely caloric.
8 – In the first few weeks of proper dieting it is natural to lose weight fast, but the process will slow down over time. It is important to note that this is normal, have patience.
9 – Mirrors and Tape measures are more reliable than a scale. Its weight can vary for a dozen reasons, so do not take your weight as a definitive indicator for your progress. In the morning you could be a couple lbs. lighter than in the evening.
10. Eat slowly. When we eat food, it takes a few minutes for the digestive tract to send signals and hormones to the brain to tell you that you’re already satisfied. Eating fast can make you eat more and unnecessarily intake more calories than needed.
11 – Be realistic. Losing weight is not easy and the process will test your motivation and discipline. Sporadic dismay is normal, do not let these small relapses affect the whole process.
12 – Instead of following a strict “diet” that in reality you won’t follow. Focus on changing your eating habits, because if your diet does not agree with your daily life, after losing the amount of weight you want It is very likely that you will gain everything you have lost by reverting to old habits.