WEIGHT LOSS JOURNEY 

WEIGHT LOSS JOURNEY 

CHAPTER ONE

DRINKING WATER

Does being hungry mean eating food, No not always. Many people don’t realize that at times you feel hungry because you are dehydrated and thus thirsty, not hungry. Water forms over 66% of our body mass, thus water is remarkable.

This is the reason behind water being a key player in weight control. The first step in weight loss is losing 10 pounds. Below are the steps towards your weight Loss:

Step I: Drink a lot of water. 

You are recommended to drink 8 glasses of water per day, but this might take time for most people to adjust. Your body needs plenty of water, it makes you feel healthier and better although it doesn’t flush all the toxins in the body.

No calories in water so taking plenty of water is recommended. When you drink a lot of water, you eat less as well because you won’t feel starvation. Tune your mind when you feel hungry you need a glass of water to dehydrate your body. I shall then recommend that you take warm water after meals

The 8 glasses of water a day rule shall work well for you and should work on it. The best thing to achieve this is by buying the calibrated water jug/bottles that are designed to hold exactly 8 glasses of water which is equivalent to 2litres.

If you are a person that loves cold water then these are the perfect tools for you since you can chill the water and carry it. If you are not bothered by that you can as well drink it at room temperature. All that matters is to have the 8 glasses into your body.

Step II: Start your day with a clean glass of water in the morning after waking up. 

This will help the body get on the go and thus won’t be fighting over dehydration. This shall also help you not take less breakfast, especially for wheat lovers.

Digestive juices are woken up by the first thing that lands in the stomach first..so then water shall activate the juices and get them well lubricated. You can as well have your morning tea or coffee, but make sure that you have a glass of water after that. Caffeine dehydrates your body and you need to be hydrated afterward.

Step III: Drink a glass of water before you start your meals.

 It shall make you feel fuller so you shall take less food. The essence of doing water before meals are to make you eat fewer calories by making you feel full.

Step IV: Have a glass or more of water while eating.

as well for it shall make you full quickly and shall leave the table satisfied and less bloated. This helps the food to settle more quickly and makes you feel more full faster.

Step V: A void of sugary drinks.

All sodas are sweetened with a lot of sugar. Cutting them off your diet shall be better for weight control. Soda contains other chemicals and components that are harmful to your body also.

Always remember that caffeine dehydrates you as well. Decaffeinated sodas are not 100% pure they contain some traces of caffeine and just as much sugar, so they aren’t good for your health either.

Step VI: Avoid processed juices.

Most people argue that they can’t drink water without some fruit juice in it. Fruit juices if not freshly made by you contain sugar added to them. Talk of the processed juices, even the fresh juices made in the hotels and streets.

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If you crave for juice then buy fruits and make fresh juice buy your own and don’t add sugar or use less since sugar adds a lot of calories. Fresh Fruit juice contains a lot of fiber and vitamins as well which are needed in the body.

Step VII: Reduce intake of Coffee and tea

If you are a tea and coffee lover, then try and do black tea or black coffee. You can add 

fresh lemon juice to them if you must take them on daily bases. Afterward, remember a glass of water since caffeine also is not good as well with your metabolism.

If you can withstand green tea then drink it freely. It has been used as a medicine in China for over 4,000 years. It aids in digestion and eases an over-full stomach and is linked to the reduction of cancer risk.

Step IX: Alcohol has become an addictive drink over centuries.

If you can avoid alcoholic beverages the better, although you can have a glass of red wine since it has benefits for the heart especially, most are just fattening.

To be precise Beer fattens people. Cocktails are fattening too depending on what they are made of E.G WHISKEY AND COKE. The Coke will be the fattening factor and also after a few drinks, you will feel hungry thus making rational decisions that are not recommended for a late night.

Before the end of a drinking spar then you have overeaten and over combination is not good. If you must drink make sure you have plenty of water.

Step X: Avoid alcoholic drinks.

If you must take alcohol then take dry wines. Dry wines are better than sweet wines since they contain less sugar which is fermented away into the alcohol and from a weight gain perspective, dry wine is better.

CHAPTER TWO

EAT HEALTHY, AND LOSE WEIGHT.

You sit down and think okay, I need to diet to lose weight. Unfortunately, most of the foods out here make us gain weight. People end up starving themselves to death in the name of weight loss.

Eating healthy shall deprive you of the foods you love but treating the few steps I shall give as luxury items shall make you enjoy the routine.

Step XI: Plenty of fresh veggies and Fruits.

Eat plenty of fresh vegetables and fruits that contain high water content. These are the likes of tomatoes, watermelon, kiwi, grapes, cantaloupe, and others. Those items contain 90% to 95% of water so you need to eat a lot of them to fill you up without adding on pounds.

Step XII: Avoid processed canned fruits

Did you know that processed fruits and canned are not good since they have more sugar and don’t have fiber as fresh fruits? Then you need to eat a lot of fresh fruits that don’t contain more sugar and have fiber.

Increase the intake of Fresh Fruits and Vegetables.

Step XIII: Regulate you’re eating habits.

Don’t eat just to eat don’t be an impulse eater. Watch everything you want to consume from food, drinks, etc.

Garnishments and condiments can sabotage a healthy meal since they contain high levels of fats.

Step XIV: Reduce sugary foodstuffs.

Reduce your craving for sugary items like sweets. However, don’t deprive yourself keep in mind that they shall add a portion of your weight. So, you need to handle your sweet tooth.

Step XV: Being strict with meal times. 

Have a plan on when to take your meals and stick to the pattern and this shall control you on when to eat. It’s better to have several small portions of meals a day rather than having a huge single meal.

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Having a single huge meal makes you feel like you starving thus packing fats instead of using them as fuel. You should not wait to stuff for you to eat, eat in bits.

Step XVI: Examination of Hunger

Examine your hungry state by first taking a glass of water before you eat anything. Don’t eat because you have seen food, eat when you are hungry. Nibble if you have to when offered food and you are not hungry.

Step XVII: Don’t snack in between meals. 

Instead, substitute your snacks with veggies which make a great snack. Talk of carrots they satisfy hunger and are packed with nutritional value.

Step XVIII: Calories watch.

Calories watch on the items you shop for. Count the calories on the packaged foods. Be strict on what amount of calories you take.

Step XIX: Avoid fried foods.

Stay away from fried things since they are immersed in fats and oils. Make sure you work out the excess calories you feel you have consumed at the end of the week or day.

Step XX: Never skip meals.

Don’t skip meals, eat three meals a day. If you skip it makes you feel hungry during the day making you overeat of starvation.

Step XXI: Increase veggies and reduce eggs.

 Eat fewer eggs and take fresh veggies raw especially if you can get organic and pesticide-free veggies. When you cook then you kill the nutrients but if you have to cook them, then boil or steam them. Don’t soak them in butter.

Step XXII: Mixed foods. 

Eat all food types groups( carbohydrates, proteins, etc) don’t stick only to a few foods so that you don’t get bored with them. Carbohydrates should form 50-55%, Proteins should make up to 25-30% of your diet, and Fats should form 15-20% of your diet. Eat your breakfast an hour after you wake up.

Step XXIII: Salt intake reduction.

Salt is one main cause of obesity. Try to take less salt by cutting the use to half of your intake.

Step XXIV: Fats intake watch.

Watch fats intake since each gram of it is 9 calories. Tyr and do the mathematics of the fats you consume per day then you will cut on this.

CHAPTER THREE

CHANGING COOKING METHODS FOR WEIGHT LOSS

Cooking at home helps control what ingredients go into the food, and the number of calories, and fats. It is advised that people cook enough food for a week since most tend to be lazy when it comes to food preparation and end up eating fast food.

However, how food is cooked affects our health a lot.

Step XXV: Boil veggies.

 Boil vegetables instead of cooking them or even steaming them. Overcooking then reduces there nutritional value.

Step XXVI: Bake foods.

Don’t deep fry food in oil or fats, try and bake what can be baked instead. Baking does not require all the fat and oil that frying needs.

Step XXVII: Non- stick pans.

Use non-stick frying pan spray so that you don’t use oil and also they don’t require a lot of oil.

Step XXVIII: Low fats.

Be leery of low fat and no fat foodstuffs.

Step XXIX: Chewing food.

Chew your food at least 8 to 12 times whether it is liquid food, sweets, or ice cream. This adds more saliva to the food which then digests sugar.

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Step XXX: Extra virgin oil use.

When you cook your food with oil, use good extra virgin olive oil if you can afford it. Its health benefits are much better than its costly nature. It’s associated with the reduction of coronary heart disease and helps increase the elasticity of arterial walls which reduces the chance of heart attack and stroke.

CHAPTER FOUR

EXERCISE FOR WEIGHT LOSS

Exercising compliments the others. Just as they say “work without play makes jack a dull boy” if you don’t exercise then you will aid your body in weight gain.

This can be done in so many ways:

Step XXXI: Weight Check.

Check your weight before you start working out but it should not guide you on how much weight you are losing. This might discourage you. Just start it whether at home or in the gym if you don’t see the right results. It just takes time for your body to be in shape.

The best way to monitor your weight loss is via the fit of your normal used clothes.

Step XXXII: Exercising.

Exercising anytime is good for your body, but evening activity is particularly beneficial because many people’s metabolism slows down towards the end of the day. Thirty minutes of aerobic activity before dinner increases the metabolism rate.

Step XXXIII: Talk walks while at work. 

If your work involves sitting down a lot make an effort to stand up and walk around or even stand and stretch to avoid the slowing down of metabolism. Don’t sit too much.

Step XXXIV: Jogging or Running.

Jogging or running are great exercises to help with weight loss. Harvard Health estimates that a 155-pound (70-kg) person burns approximately 298 calories per 30 minutes of jogging at a 5mph(8-km/h) pace, or 372 calories per 30 minutes of running at a 6mph (9.7-km/h) pace.

Both jogging and running are great and aim at 25-30minutes 3-4 times a week

Step XXXV: Cycling.

Cycling a bicycle for lovers improves your fitness and helps in weight loss. This can be done outdoors traditionally or in gyms. Not only is cycling good for weight loss but also better fitness overall via increased insulin sensitivity, lowering heart disease risk, cancer, and death.

Step XXXVI: Swimming.

Swimming is a fun way to lose weight and get in shape. Swimming burns up to 233 calories within half an hour of swimming. Backstroke burns up to 372 calories, 409 calories are burned via butterfly, and 372 calories treading water.

Swimming improves a person’s flexibility try and swim 3 times per week if possible.

Step XXXVII: YOGA.

Yoga is the most popular way to exercise and relieves stress. It can be done nearly everywhere, and it burns calories but also teaches you mindfulness to help you resist food cravings.

Step XXXVII: Squats and leg lifts.

30 sets of squats per day shall burn your belly fats very fast and also strengthen your legs muscles and fitness

Step XXXIX: Mountain climbers.

Try and do the mountain climbing exercises even from your sitting room since it doesn’t require so much space. It burns your belly fat, keeps your arms strong, and makes you fit.

N/B: There are so many exercises to be done for weight loss make sure you keep your body active.

Make sure you also give your body enough rest by sleeping the right hours and making sure that you eat at least 3 hours before bed and drink a glass of water before bed.

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