Losing weight is actually not as easy as gaining weight, but some weight loss plans can help. Yet, one can easily shed off annoying pounds in just four weeks with just lifestyle changes.
Notwithstanding, strict dieting may not be the solution to losing weight for long-term, so also strict workout. Weight can be fluctuating, even when you are following a firm weight loss regime.
Most times, when people are trying to lose weight, they notice a swing in their weights. This is not because your plan is not good enough to achieve your goals, but because there are some lifestyle adjustments you neglect.
In this post, we have structured plans that can help you lose weight in just four weeks. These plans work even without strict dieting and exercise.
- Put unhealthy foods out of sight
Unhealthy foods play a negative impact on your weight loss goal. Therefore, you need to keep them out of sight.
All food items containing added sugar or fattening ingredients should not be within your reach.
To start with, unhealthy foods such as French fries, cookies and other highly processed foods tend to contain low nutrients. For this reason, you should avoid buying them completely.
Once you have any of these foods close to you, there is every tendency of consuming them. To make weight loss an easy deal, steer clear or hide them.
- Mind how you eat
It must not be a strict diet before it works for weight loss. The idea is this point is tagged “mindful eating”.
You ought to be consciously aware of how the foods you eat affect your body. While eating, you should more attention to your foods than side distractions.
Thus, you will probably consume more in your later meals if attention is lacked while eating. Studies prove that people are more likely to consume 25% more calories later on in the day, failure to practice mindful eating.
Some research shows that a person is likely to eat as much as 25 percent more calories later on in the day.
Always eat without distractions to avoid consuming excessively, excessive eating contradicts weight loss.
- Drink more water
Some people have found this point so boring because they see it repeatedly in many posts. Yes, it is a repetitive point because it is extremely important and totally correct.
In all probability, drinking a lot of water benefits overall human health. Its benefits extend from the external to the internal human system.
Water helps to improve your metabolic rate, and as well flush out certain toxins which may be countering your plans. Drinking more water daily also helps to suppress appetite.
When the body receives more fluids, it will not retain sodium and other substances that may lead to weight gain. Thus, you can be able to lose some pounds and keep it off.
- Masticate food thoroughly
You have to chew your food slowly to break it thoroughly before you swallow. This idea is usually difficult to observe, especially we are feeling too hungry.
Not chewing your food slowly will definitely lead you to eat more, and crave for food within a short while.
So, it is advised that you masticate food for at least 10 seconds. This helps to encourage less food intake and a feeling of satiety.
- Eat high-fiber foods
When you eat and stay full for a long-term, craving for junk foods will reduce drastically, then, you are prone to lose weight.
Fiber-rich foods are the category of food that can keep you satiated for a long period. Checklist what you eat daily if you are trying to lose weight, ensure that you are getting enough quantity of fiber.
Certainly, foods that are rich in fiber are always recommended for weight loss. Fiber foods are weight loss friendly because being that they keep satiated for long.
- Examine weight loss medicines prior to usage
It is said that incorporating weight-loss medicines to diet and exercise works greatly. However, this statement is not always true. It doesn’t actually work for all.
Up to 15% of weight problems are instigated by medicines; this has been proven by expert physicians for weight control.
Some of the medicines that can cause one struggle with weight loss are diabetes medicines, beta-blockers corticosteroids, anti-depressants, and allergy relievers among others.
Notably, you should get all the medicines examined and approved by a doctor before using them.
- Adjust your portion size
You cannot stop overeating until you learn to serve yourself a smaller portion of food. Cut down from the portion of food you consume on each square meal, this will help you get rid of weight gain.
Do not say “am used to it”. Use small plates to get your food portion. Additionally, reduce the quantity of foods you put on the plate.
Be mindful of this, even at the restaurant.
No matter how hungry you are or how sumptuous the food seems to be, you ought to adjust your portion size. You are more likely to achieve weight loss if you do this continuously.
- Avoid overreacting to hunger
It is absolutely normal to feel hungry before you eat, but you need not to overeat to mild hunger.
Hunger is the way the body tells you that it needs food. Thus, it goes away after you must have eaten enough.
Most times, people feel that it isn’t right to feel hungry. Therefore, they carry unhealthy snacks along with them to prevent hungry.
It is important to note that you should not eat just because it is time to eat; to prevent hunger or because you are stressed up. Eat when you feel hungry, but don’t overreact to mild hunger.
Don’t forget to tackle what triggers your overeating first of all.
- Drink fruit and veggie juice, instead of sugary drinks
Added sugar is completely unhealthy, and should be eliminated completely from your meal plan. Nonetheless, it has become the most common and horrible ingredient in our foods today.
Scientists have discovered that taking the juice from fruits and vegetables encourages weight loss.
Fruits and vegetable juice provides the body with lots of nutrients, including fiber and antioxidants that help you shed off pounds.
Whereas, sugary beverages will cause you to consume excess calories and increase food cravings.
- Don’t neglect sleep
It is healthy to sleep well, even while embarking on a weight loss plan. Sleep is always neglected because people think that, the more they sleep, the more weight they gain.
In a similar way, others think that they burn more calories when they are awake.
Probably, the point is that when your body didn’t get enough sleep, the hunger inhibiting hormone, leptin, drops down. On the other hand, the hormone that stimulates appetite, ghrelin, increases.
Poor sleep counters weight loss while enough sleep can lead to weight loss – take note.
- Avoid too much stress
Too much stress can cause your body to boost up the production of the stress hormone cortisol, which makes you crave too many carbs.
Noteworthy, when this stress hormone cranks up, you are exposed to overeating when which can lead to weight gain. To steer clear of this, you ought to avoid overstressing yourself.
Last Word
From the points mentioned above, you must have noticed that it is not really diet or exercise, but a lifestyle.
If you want to lose weight in just four weeks and keep it off, make changes in what you eat, when you eat and how you eat. In summary, revert your way of eating.
Finally, weight loss can be maintained for the long-term depending on your consistency and persistence. Even if you mistakenly fail any of these plans, do not give up. Retry, to achieve your goals.
