So you have committed yourself to lose weight and eating healthy. You’re ready to make the lifestyle change that your mind and body so desperately need. Fresh fruits and vegetables; lean meats and low-fat dairy products; beans and nuts – all the healthy stuff are on the menu. You’ve committed to an exercise program and have thrown away all the junk food in the pantry. There is one thing missing, however. To prepare your body for weight loss and jumpstart the fat-burning process,
the first thing you need to do is to start a cleansing and detox program.
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Your body is continuously exposed to toxins in your everyday life – in the air, water, food, cosmetics, perfume, alcohol, cigarettes, medications, household products.
Over time these toxins clog up in your body and can overcome your body’s natural ability to cleanse and detoxify itself. Toxins can accumulate in your body tissues and can affect your health, digestion, metabolism, skin, hair, and nails. You may see weight gain; feel sluggish, unbalanced, constipated, fatigued, and bloated.
When you cleanse and detox, you help push out the toxins that are affecting your body so it can have a “clean slate.” This way your new diet and exercise program will not be hindered. As the toxins get eliminated and then replaced valuable nutrients, you will notice rather quickly your weight stabilizes.
Your digestive system feeds your body tissues, so you are interested in maintaining a healthy system.
Why are we gaining weight?
First of all, know that losing weight depends can primarily on your diet! The weight varies depending on the number of calories your body burns to work and the number of calories you consume. This is called energy balance!
Granted that everything is in balance; if you burn more calories than you consume, the balance leans towards weight loss. If, on the contrary, you eat more than you spend, the balance is on the side of weight gain!
So you must find the right balance. For that, we can play on several factors that will help you to start a weight loss. There are simple everyday things that you can do to help the cleansing process.
Here are more tips to help you jumpstart your weight loss program:
1. DEFINE YOUR “WHY”
Why do you want to lose weight? You must write it and hang it everywhere. It has to be something emotionally and physically beneficial to you like “I want to be fit and have the energy to run after my kids without being out of breath.” “I want to feel comfortable in this dress or costume that I bought for the wedding of my best friend.” Maybe even because you recognize you need to decrease your blood pressure for important health reasons. Remember, it’s for you.
2. MAKE A DECISION!
This is the most important thing.
You must make a decision: to change your habits because you cannot stand the way you have lived so far. YOU have to get there – no one can force you to do it. More importantly, YOU must make the necessary daily efforts, which is why this decision and this commitment can only come from YOU!
Walking is one of the simplest workout activities found to have a lot of benefits, and you can do it anywhere, anytime. Walking is a form of low-impact exercise (unlike running), which is good for the body and joints (and the mind) and burns a lot of fat. Lace up your walking shoes, running shoes, fitness shoes (whatever!) And go! It’s the perfect time to listen to podcasts, your favorite music, an audiobook or just get lost in your thoughts.
4. CONTROL YOUR CALORIES
The number of calories consumed is the first factor. This number depends first of all on the quantity of food you eat! Each food represents more or fewer calories. The more you consume, the more the balance tilts on the side gaining weight. Be careful, do not fall into the extreme by saying
“the less I eat, more I would lose quickly.”
This behavior can create lasting disorders of food. Like a squirrel, your body feels that it goes into too much privation and to protect itself, it will store fat. So lower your caloric intake slightly. Remember that if you start, you do not have to count your calories.
What if you’re stuck in a cycle of craving dictating your mood or vice versa?
Related post: How to Feed Your Body For Better Moods.
At first, control your portions and choose healthy eating, this will help you keep belly fat in check. But if your goals are high, you may be forced to be more rigorous at some point and count your calories or even weigh your food.
Say a complete NO to junk food. By eating junk foods like processed foods, sugar, and saturated fats, getting a flat belly will be a difficult feat to achieve.
Fruits, vegetables and whole wheat are excellent sources of complex carbs and fiber. Carbs, when broken down by the body, becomes blood sugar, and provides energy to all parts of your body and your brain.
Processed foods with a lot of sugar cause a rapid spike in your blood sugar levels, creating an energy crash after a while. Again, when sugar is much in your system, your body releases chemicals that stop the burning of belly fat. Most complex carbs are also rich in healthy doses of fiber.
Fiber helps you to feel full longer; hence the less likely you are to eat and the more likely you will lose belly fat. Try to incorporate whole grains in your menu.
When you make lean meats, wild fish, and organic poultry a part of your meals, you are arming your body with the protein it needs to maintain lean muscle tissue and overall good health. Lean proteins like organic poultry and grass-fed beef are belly fat burning foods. They are not processed, so your body burns them fast.
Related post: Benefits of Collagen Protein
However, do not be scared of healthy fats such as avocados, walnuts, almonds, pistachios, seed butter, olives, olive oil, ground flaxseed, salmon, tuna, whole grain, dark chocolate, tofu, edamame, sunflower seeds, chia seeds, and egg. “Healthy fat” usually refers to monounsaturated and polyunsaturated fats.
5. WATCH OUT FOR LIQUID CALORIES!
No juice, no soda, no sports drinks. Only water! Give yourself as a goal 35-40 ml per kg of body weight. And add 500-1000 ml per hour of exercise. Oh and no soda 0%. The artificial sweeteners that are there still activate the “brain circuit of the reward,” in the same way as sweets. However, they do not contain calories and so have nothing to disable it – which results in ever more compelling cravings.
6. BALANCE AND STABILITY
Start by doing balance exercises on one foot or an unstable surface (sand, BOSU ball, etc.). This will help your neuromuscular system work more effectively, as well as strengthen your trunk and stabilizing muscles.
7. CHOOSE THE RIGHT FOODS
The choice of foods also plays on weight gain. In equal amounts, not all foods are similar in calories! You can imagine, 100gr of raclette are much more caloric than 100gr of green salad. Most importantly, some foods will promote fat storage while others will encourage weight loss and muscle gain. Therefore, it is crucial to understand this well to start weight loss.
Related post: Feed your body for better moods.
Choose lean proteins (egg white, white fish, white meats, red meat 5% fat, etc.) and fresh vegetables. The consumption of starchy foods or carbohydrates is allowed in reasonable quantities. However forget the “white” starchy foods (classic pasta, white bread, long rice, industrial cereals, etc.) and go for the starches complete and/or low glycemic index that your body will assimilate much better (whole/Thai rice, whole pasta, bulgur, lentils, kidney beans, wholemeal bread and/or cereals/rye).
Level lipids, we banish only the bad lipids (saturated fats type fats, sunflower oil, cheeses, etc.) and we focus on the good lipids that will promote your weight loss and your health (nuts, olive oils or rapeseed, chia seeds, etc.) in reasonable quantities (one to two
handful of nuts/day, one spoon of oil per meal, etc.).
And of course, we avoid sugar, sodas, meats, mayonnaise, etc. The last tip, fruits are good for your health, but they often contain a lot of sugars so stay reasonable to put the odds on your side when you start weight loss.
8. BE PRESENT WHEN YOU EAT
Do you watch TV, computer, or your mobile phone while eating? Do you look at what’s on your plate? It’s time to disconnect when you eat. Did you know that digestion starts with the eyes?
Indeed, they see the food, and your mouth produces the enzymes in your saliva that will begin the digestion process even before you swallow it. And the importance of chewing? Do you chew your food before swallowing it or are you in such a hurry that you eat it like an ogre?
Be honest with yourself by answering the above questions. Give yourself the goal of chewing your food 25 times before swallowing; the teeth are there for that. Have you ever felt swollen after your meal? Chewing and allowing your food to mix with your saliva rather than wanting to bring it down in record time can solve this problem.
9. FLEE THE MIRACLE METHODS
If you are promised quick, incredible or effortless results, run away !! All you will lose is your money and your motivation in the face of difficulty or lack of results. You will find only frustration (not to eat enough, because it’s too much effort because you take all your weight at the slightest difference) and the disappointment will only lead you sooner or later to let go. So put all the chances on your side for realistic and sustainable methods.
Regarding the supplements, it is worthwhile to know to supplements what your body needs. Pay attention to the quality and amount.
Remember, a supplement is not to replace real foods.
It is there to assist you to be in your best health. if some are very interesting, none is miraculous, and it will be of very little help. Most of the time, you will not even see any results, or worse you might suffer some side effects.
Here you have now the outline of your action plan! You are ready to jumpstart weight loss. Remember that changing your bad habits, eating correctly and eliminating the pounds you have been accumulating for years will take motivation, effort, and dedication. Remember your why, and do it for you!
Here are some tips to help you:
- Keep yourself hydrated
- Get enough sleep
- Cardio exercises
- Graze throughout the day
- control your portions
Losing weight does not have to be stressful, painful, or outrageously difficult. Many people lose significant amounts of weight just by tweaking their diet and making small changes to their routine.
You do not have to starve and you do not have to abandon your favorite foods.
You do not even need to center your life on the treadmill or weight room. But, you do need discipline and willpower.