By: King Conall
When it comes to making sustainable lifestyle changes that will lead to the lifelong weight loss results...
Slow and steady approach definitely wins the race.
When we overhaul everything at once, we quickly become overwhelmed and burnout.
That's why it is VITAL that you shift gradually into better nutrition for faster weight loss results.
I'm going to show you 6 easy to follow key points so you can start adopting a healthy diet which in term will help you start dropping the scale.
1) Remove Temptation at Home
This is one of the biggest weight loss mistakes that most people make when they first start out their weight loss journey.
You plan out your meals for the week, you write down what you eat religiously, and then you come home at the end of the day with the purest of intentions…
And then the cookie jar begins whispering to you.
“Hey,” croons the cookie jar, “just have one."
What if I go stale?
I’m right here next to the fruit basket. "Come get me.”
Despite a valiant effort, sometime between dinner and bed, you crave.
After this happens three or four times, you decide your will is too weak for dieting and you throw in the towel...
Feeling miserable and ashamed.
Your Own Willpower Isn’t The Problem At All— It’s Your Lack Of Planning!
Weight loss champions slip up far less often not because of their iron will...
But because they don’t leave any room for failure.
They turn their house into a nutritional fortress, complete with veggie-firing turrets and a soda-proof drawbridge.
In short the secret is to...
Simply Get Rid Of Temptation.
And that’s exactly what you should do.
Take a moment to write down a list of your dietary weaknesses, whether they be cookies, fun size candy bars, chips, sodas or sugary cereals.
Once you’ve written down all the seductive, sugar-laden foods you know will derail your diet, go through and remove all of those items from your house!
If it isn’t going to help you shift your diet in the right direction...
Consider it contraband.
Of course, this doesn’t mean you never get treats—
Deprivation Is Not What We’re Going Here For!
Part of a healthy diet is enjoying your favorite treats on your own terms in a way that makes you feel good.
If you succumb to temptation and devour half a package of cookies just because it’s in front of you, you will feel powerless and guilty.
And The Cookie Jar Can’t Whisper To You If It Doesn’t Have Any Cookies Inside!
A tip for when you do decide to indulge...
If possible, satisfy your cravings by purchasing single servings (eg. one candy bar), or by ordering a single serving of your desired food at a restaurant/bakery/ice cream shop.
This will allow you to enjoy your treat once without leftovers living on to haunt you!
2) Eat More Fruit and Vegetables
As a general rule: if it comes from the ground, EAT IT!
Your parents had the right idea when they hounded you again and again to eat your leafy greens.
Which can result in fatigue, lowered immune function, and even an increased risk of chronic, life-threatening diseases like diabetes, heart disease, and several cancers.
But what about your waistline?
Plants are great for that, too.
Most fruits and vegetables are packed with high amounts of fiber, which helps keep you full for longer periods of time while allowing you to take in fewer calories.
Half a chicken breast with the skin removed is around 150 calories.
For the same amount of calories, you could have THREE WHOLE CUPS of sliced strawberries.
A good way to fit the fruit and vegetable into your diet is to...
Make Sure You Eat At Least One Serving Of Fruit Or Vegetable In Every Meal.
The fiber will fill you up (so you may even eat less of your main course).
The micronutrients will do your body good, and you will hardly have to put any effort into it.
Though it should be noted that more is better, of course!
Don’t be afraid to excel in the realm of eating plant foods.
Bonus points for the salad bar...
Several studies have shown that those who eat the highest portion of their diet as whole plant foods regularly weigh less, have lower body fat percentages, and gain less weight over time.
This is even after scientists adjust for calorie intake.
You heard me...
People who eat a lot of fruits and vegetables can eat the same amount of calories and still weigh less than their mac n cheese-munching counterparts.
So eat your leafy greens!
3) Foods That Help Fight Cravings
Protein: the P-word your mom used every time she wanted you to finish your steak at dinner time.
But, just like with veggies, she was onto something.
When it comes to keeping yourself satiated for long periods of time, battling cravings and preventing hunger...
Protein Is A Vital Part Of Any Successful Meal Plan.
You need protein to keep your body fit, healthy and strong.
Protein is a support structure in every single cell in your body...
From your hair and nails (which are made up of mostly protein) all the way to muscles, bones and blood.
Protein Intake Improves Your Recovery Time Between Workouts, Curbs Hunger, And Keeps You Stay Full Longer...
That allows you to take in fewer calories.
Which, of course, is the key to losing weight!
In addition, protein’s role in muscle building helps ensure that most of the weight you lose is body fat, instead of muscle.
If you don’t eat enough protein, your body may start to break down its own muscle tissue to get what it needs.
Even if it results in a drop on the scale, it is not the kind of weight you want to be losing!
So how do you get enough protein?
The same way you get your fruit and vegetables...
You Should Include A Protein Source In Every Meal.
This doesn’t mean you have to eat meat or eggs at every meal, either!
There is so much to choose from!
From chicken, fish, shrimp, beef, seafoods, milk, and many more.
What if your vegetarian?
So much variety to choose from plant proteins like black beans, nuts, beans, seeds, and lentils into your diet.
But if you’re active, aim for around 60 grams of protein per day.
Most Americans meet or exceed the daily recommended amount of protein, but it’s also a macronutrient people often cut accidentally when they try to lose weight.
So make sure you don’t cut out the high-protein foods because you’re trying to limit your calories!
How About Fats?
Just like protein, fats also helps in keeping you full longer.
The issue is mostly on the type of fats you consume.
Make sure you aim on consuming good fats such as olive oil, avocados, salmon, krill oil, coconut oil and nuts.
Since fats are known for its high calorie content per serving, just make sure to get around 20 to 35 percent of your total daily calories from fats.
Again, fat is not the enemy.
Moderation is the key!
4) Hydrate The Old-Fashioned Way
This means drink water.
We all love our coffee, tea, soda and other flavored beverages...
But for weight loss and health, we need to return to good, plain ole water.
Coffee and tea can be great for keeping you alert and curbing cravings (assuming you don’t add a ton of cream and sugar to it)...
But because it contains caffeine, it often has a dehydrating effect on the body.
Drinking more water has been shown to...
- Decrease your risk of colon bladder and rectal cancer
- Boost mood and concentration
- Soothe headaches and joint pain
- And (most relevant to your concerns!) help you lose weight.
How Does A Cup Of H2O Help Keep You Slim?
It turns out that our bodies aren’t always as great at communicating with us as we like to think they are.
And these signals are often mixed up with hunger.
Hunger and low-level thirst feel a lot alike!
Many people, mistaking dehydration for a bad case of the munchies, reach for extra calories when in reality...
Their cravings could be satisfied just by drinking a glass of water.
So How Much Water Do You Need To Drink?
People like to throw around eight glasses a day...
But in reality, no one can tell you exactly how much water you need to drink—
It’s different for everyone!
But here are a few tips for maintaining proper hydration:
-Drink a glass of water when you wake up in the morning.
-Drink water with every meal.
-Monitor the color of your urine— if you’re hydrated, it should be pale yellow.
-Whenever you think you’re hungry, have a drink of water and wait ten minutes before eating.
-Keep a water bottle with you at all times.
So, in sum: don’t stay thirsty, my friends.
5) Eating For Your Body Type
When it comes down to the details, everyone’s body is a little bit different...
And no two people are going to eat exactly the same thing.
Before you put together your eating plan...
Learn What Your Body’s Needs Are!
Here are a few things to consider (and research) before planning your meals:
-Height and weight
-Body fat percentage (can be a ballpark figure—do you have lots of muscle, or are you more prone to storing fat?)
-Type of activities (strength or endurance?)
-Medical history (any illnesses you have had or have currently)
To get started heading in the right direction.
b. Endomorphs often put on fat very easily, have difficulty gaining muscle, and find it hard to lose weight...
They should eat more proteins with lower amounts of carbohydrates and fats.
Due to their slow metabolism and difficulty losing weight...
A more strict diet is required for these body type.
c. Mesomorphs are the Popeyes among us, who pack on the muscle and shed fat without batting an eyelash.
As for these folks, they should eat a fairly balanced ratio of fat, protein and carbs.
I like to call these people "the gifted one" since they have that lean body with minimal body fat (which most people aim for).
Don't get discourage though if you don't fall under this category because trust me as long as you follow my weight loss tips...
You definitely can achieve that lean and sexy body that you've been dreaming of.
6) How To Stop Thinking About Food
Many of us are food addicts, and when we’re trying to lose weight...
We find ourselves ruminating CONSTANTLY.
If you find yourself obsessing over food...
It’s important to recognize it and learn how to fix it.
Don’t just shove it under the rug!
Overcoming An Obsession With Food Takes Time And Effort
You have to retrain your brain to focus on other things.
Here are a few ways you can help keep your mind off food while altering your diet:
Prepare Your Meals For The Week.
If you already have everything you need for the week in place...
Getting your meals planned out for the week gives your brain less stuff to obsess over (like your favorite sugary snack!).
Don’t Hang Out In The Kitchen.
Unless you’re cooking or eating a meal, get out of there!
Whether you’re working or playing...
Do it in a space where there is nothing edible to distract you.
If you’re answering emails, take your laptop into the living room, or go outside.
If you really want great results you have to stop hanging out in the kitchen unless it's meal time!
Fill Your Mind With Other Things.
Take up a new hobby...
Set goals that have nothing to do with food...
Or even allow yourself to become immersed in a new project at work.
If all else fails, volunteer!
The best way to keep your mind off food is to keep your mind ON something else.
This is crucial because it will help you tremendously on your weight loss journey.
Use "Your Favorite Food" As A Reward.
I know what your thinking...
"King, I thought you're suppose to get ride of bad foods"...
Yes that's true but like I mentioned our aim is not to deprive ourselves.
Once in a while we need to reward ourselves from the hardwork and discipline that we have put up throughout our weight loss journey.
This is not a destructive method but rather a way for us to keep going.
Our brain loves rewards and if we show that we deserve it then we should have it.
Like how parents use to do when we were litte.
Bribing us by giving rewards (eg. if we get a high mark on our exams we get something in return).
The same strategy applies here.
Just make sure not to abuse it but rather be smart about it when applying this strategy.
If you ease yourself into nutrition and apply all these strategies that I've shared with you,
Expect great results!
You'll definitely see the scale go down in no time!
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