I’m sure you have heard it all when it comes to the weight loss rules. Some rules of weight loss might be true others not.

So let’s go over some of the most common rules of weight loss here…

1. No junk food – Reality is that you should avoid junk food as much as you can, especially if you have a sweet tooth.  The most important reason to avoid them is because if you are one of those persons that once you start eating sweets can stop, then it can ruin your healthy eating habits if you are already practicing them.

The less refined sugars that you eat, the better for you, but if you are dying to have a piece of chocolate or a piece of cake.  Have it in moderation.  Try first by just taking a little bite, and see if that will calm your cravings.  If eating a small bit doesn’t do it, try another bite, until you feel satisfied or until you have eaten the whole piece if that’s what you choose to do, but avoid indulging in a second piece by all means.

2.  Eat whole food – This is one of my favorite things to do, as my current eating habits are around eating mostly whole food, and it has done wonders for me.  Not only did it helped me with losing weight, but it also helped me feel better, more energized and I am now able to sleep better as well.  So, I would give this one a go.

3.  Get enough sleep – Sleep is essential to getting fit.  If you have been sleep-deprived and you start sleeping better, you might lose some weight. The reason for this is because of two hormones that are key in the process of weight loss; they are ghrelin and leptin.   Ghrelin is the hormone that tells you when you eat.  When you are sleep-deprived, the amount of ghrelin in your body increases.

Leptin, on the other hand, is the hormone that tells you when to stop eating, and when you are suffering from insomnia, or you are sleep deprived, you will have less leptin.

More ghrelin plus less leptin equals weight gain because you will be eating more, plus your metabolism will get slower when you are sleep-deprived.

So try to get 7 – 8 hours of sleep at night.

Read more, on the rules of weight loss

4.  Have a plan and set a goal – One of the weight loss rules that’s good for starters, but you have to be careful when setting a goal, that you don’t end up setting an unrealistic one.  What would be an unrealistic goal?  If you want to lose 20 pounds in a month, that would definitively be unrealistic unless you have a surgical procedure to lose weight.

The best thing is to set small goals.  Something that worked for me was to set a few pounds goal at a time.  I knew I had to lose 60+ pounds when I was at 192, so my first goal was to abandon the 190’s and get down to 189.  If you think of having to lose 6o pounds and how difficult that is, chances are you will give up.  So set your goals in small decrements at a time.

5.  Drink 8 cups of water a day – There have been studies that suggest that consuming water increases the rate at which we burn calories, meaning it increases your metabolism.  The increase in metabolism is not too significant according to the studies, but I would recommend that you drink as much water as you can during the day.  Drinking water helps with eliminating the fat from your body.

Another possible beneficial effect of drinking water is that it will help you feel fuller and, therefore, you will eat less.

Tomorrow I will discuss additional weight loss rules.

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