The best way to lose weight is to replace those unhealthy carbs with healthy sources, like vegetables and whole grains. Here are five tips that help you stay motivated to change your food habits:
#1. Eat lots.
A diet that’s based on a diet of just five or six servings of food a day can lead to weight gain and ultimately obesity, according to a study published in the British Journal of Sports Medicine. In fact, you may end up overeating if you skip meals all day.
Instead, you want to keep track of how much you’re eating, and then make a conscious effort to eat healthier options whenever possible — even if you’re feeling hungry.
“Food isn’t the enemy,” said Dr. Jonathan Caulkins, a registered dietitian and nutritionist at the University of Florida . “It’s your mindset that’s the enemy.”
That means limiting your eating to a total of just 25 to 35 grams of fat, 20 grams of protein, and two of each of sugar and salt. For example, if you want to lose weight on an intermittent fasting diet, you should aim to eat just 15 to 20 grams of fat on three or four times a day and no more than 10 grams of protein.
In fact, your body will also have a hard time storing fat if it has fewer calories than it needs. That means if you want to lose weight, stick to only one-third of your total daily calories — or about 500 to 650, Caulkins said.
On Day 1, do a one-mile hike or swim. On Day 2, do three 30-minute stair climbs.
#2. Do your yoga.
If you’re looking to ditch the gym altogether, do some self-massage.
“We know that a very important thing to do to lose weight with intermittent fasting is to increase our physical activity,” Caulkins said.
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