I didn’t realize this at the time, but when I was struggling with my weight, I had a lot of misconceptions about the way the body works. I thought I knew how to lose weight, but despite my best efforts, I wasn’t shedding the pounds. It wasn’t until I learned the real dos and don’ts of weight loss that I saw some positive results. These dos and don’ts are also the foundation of my 14 day weight loss program.
Weight Loss Dos
Weigh Yourself Often – It may seem daunting, especially at first, but research has shown that people who weigh themselves 1-2 times/week are more likely to lose weight.
Drink water about 30 minutes before a meal – Drinking water before meals can make you feel fuller, so you’re less likely overeat.
Plan meals – It’s good to be spontaneous, but not when it comes to losing weight. If you don’t know what you’re going to eat for your next meal or snack, you may succumb to peer pressure or choose convenience over healthy eating.
Keep a food journal – Food journaling will help you feel more accountable for your choices, and it’ll help you identify patterns that you’ll need to correct.
Get enough sleep – Studies have shown that sleeping just one extra hour per night will result in 6 percent fewer calories consumed in a day. The reason is simple. When you’re sleeping, you’re not eating.
Weight Loss Don’ts
Eat saturated fats – Not all fats are bad, but the saturated ones are. Saturated fats are often found in meats and processed foods. The good fats are monounsaturated and polyunsaturated, and they’re found in avocadoes, cold water fish, nuts and olive oil.
Skip meals – If eating is what caused you to gain weight in the first place, you might think that not eating will solve your problems. It won’t. Skipping meals will leave you feeling less energized and hungrier; two things that will surely sabotage any weight loss plan. Take special care not to skip breakfast; it really is the most important meal of the day.
Avoid all carbs – Modern diets have given carbohydrates a bad rap, but not all carbs are bad. In fact, the body needs carbohydrates for energy. The hows and whys can get a little complicated, so just follow this simple rule of thumb: Avoid all processed carbohydrates (cookies, sweets snacks and white flour foods). Those are the ones that are likely to be bad for your health and weight loss goals.
Deprive yourself of the things you love – Studies have shown that diets of deprivation just don’t work. If you hate your diet, it’s not going to last. So, instead of banning your favorite foods, limit them.