14 weight loss tips teach you how to get rid of fat

Diet pills, diet meals, and fat-reducing effects are all over the sky. You can easily get lost in the mythology of losing weight without knowing what you need to do to lose fat. In order to help more people lose weight, 14 people who successfully lost 50 pounds (about 23 kg) shared their experiences and suggestions to achieve their goals.

Don't expect a miracle

Don't expect miracles

Alicia Marie is a complete weight loss madman, she lost more than 100 pounds. She said that it may take you a lifetime to reach your current weight, so it may take years to return to the healthiest state. It may take a long time to see some changes in the body, but don't be discouraged.

Don't go on a diet

Don't diet

Following a diet plan designed specifically for weight loss is a temporary solution to the eternal problem. Randy Hartman lost more than 80 pounds and built herself into a fitness instructor. She said: "If a person insists on 'dieting', then he knows that he will always get rid of the moment of dieting. It only exacerbates the problem and eventually loses weight. If you can develop a diet plan that can last a lifetime, it will be much better. Long-term persistence is the key."

Don't be drastic

Don't be too violent

Becky Lehman has lost 100 pounds of meat. Now he is a certified fitness instructor. She suggests not to make too many changes. You can make a small change every day to get away from your target weight. Closer, avoid being overwhelmed by overburdened tasks. She said: "Excessive changes are often not sustainable, but the basics of weight loss have not changed: exercise, eat more vegetables, drink more water. Drinking a glass of water today can not lose 20 pounds, but the sand will become a tower. Form a huge and lasting change."

Make fitness a priority, but go slowly

Put weight loss in the first place, but take it slowly

When Naomi Dieter started the weight loss journey, she knew that fitness should be used as a habit first—in short, she lost 150 pounds and kept her weight below 125 pounds for seven consecutive years. However, she is very careful to prevent herself from going too far. She explained: "A lot of people believe in the idea of ​​'either hard or go home' when they lose weight. When they first start, they are overthrown because they are too heavy. This makes it easier to give up. You don't have to reach fitness. It’s good to be crazy.”

Don't ban specific foods

Don't give a ban on specific food

Putting some food in the "forbidden zone" will bring even greater temptations - almost always lead to overeating. According to Lehman, she eats chocolate “almost every day” and still maintains her weight. "Of course, willpower is still important here, but don't completely remove your favorite food from your diet."

Recruit someone who will hold you accountable

Find someone responsible for you

Kyle Byers has lost 50 pounds. Now she is a lifestyle coach and a fitness blogger on the Good Morning, Fitness website. She said that a friend who is responsible for you does not have to be with you. Fitness people, but they really have to be the object you can talk to, encourage you when you lose your fighting spirit, remind you not to forget the original goal. Byers’ husband helped her to achieve her goals; if you feel that no one around you can help you lose weight, social media can help you find a bunch of people to support you.

Stop buying food products...

Don't buy processed food anymore...

Start buying natural foods. That is to say, don't buy box-packed foods, simple quick-frozen foods, pressed into strips, etc., Maririe said. Just walk around the grocery store, don't squeeze into the shelves, there are dry beans and coffee to buy, and you don't need anything else.

Manage your emotions

Manage your emotions

Emotions will ruin your day and ruin all the progress you've made to lose weight, Dieter warned. I am in a bad mood at work one day. When I go home, I will eat and drink in front of the TV. I will not prepare a nutritious dinner and go to the gym. Dieter suggested that if you are in a bad mood and pay attention to the reasons for your emotions, you can comfort yourself more effectively, instead of eating yourself and walking.

Focus on feeling better, rather than what you see in the mirror

Focus on a better feeling than on yourself in the mirror

Sometimes "wearing a swimsuit is good" is not a big goal, at least if you want to maintain a lighter weight after a warm summer. Byers said, “It’s important to set up a reason why you want to lose weight. Maybe it’s for your children or grandchildren. Maybe you’re going to have a baby for a child. I encourage you to think about where you are at fitness. Look at your 'why' and stick it on the vision board, you can see it every day."

Track your progress with pictures

Progress with photo recording

Although it's important to focus on your feelings rather than appearance, Byers also recommends taking a photo every week and you can see your progress every time. If you take pictures every day, you may not notice the changes captured by the photos. Byers notes: "The magnitude of the change can be misleading because you don't know if muscles are replacing fat. As long as you keep up with your nutrition, the more muscle you have, the more fit you look."

Don't eat or drink anything handed to you through a window

Do not accept food or drink handed over from the window

Yes, even coffee. If you really want to drink, stand up and walk in to get your coffee, Mariye suggests. It would be better if you could go to a place where you can control how much sugar and cream you can add.

Step outside your comfort zone

Out of the comfort zone

Accept uncertainty, if you think you are a perfectionist, you have to accept it. "Things are not always as you wish, no matter how well you feel prepared," Dieter said. “A lot of people just admit defeat when they encounter a setback. But if you can adjust yourself, expect (frustration) and accept it, then you will be more happy for yourself and your progress – even in difficult situations. time."

Eat a lean protein and complex carb during each meal

Eat foods rich in lean protein and complex carbohydrates for every meal

For Byers, that means a lot of grilled chicken with sweet potatoes, grilled zucchini and asparagus, and a dinner replacement milkshake. “One of my favorite dishes is fried egg whites and potato cakes mixed with green onion sauce,” she said. “What else you like is lean turkey tacos, avocado slices and onion sauce.”

Start today

Start today

The sooner you start, the sooner you get results: "There is always a reason to start tomorrow, or wait until the end of the busy season," Lehman said. "To defeat your excuse, act now."

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