Professional Diet Guide for Beginners
Have you been a yo-yo dieter for as long as you can remember? Is this the first time you’re trying to lose weight, but you have no idea where to start? Are you overwhelmed by the huge amount of information about nutrition that is out there? This article will give you suggestions and tips as a professional diet guide for beginners. The information contained below is all you need to begin living a healthy lifestyle. It contains everything you need to know as a starting point for your weight loss journey. It’s simple. Just read through and incorporate the rules outlined below into your daily routine.
Tips: Professional Diet Guide For Beginners
Eat less, Exercise More
Losing weight is fundamentally a simple formula. You must consume less calories than you can burn. This creates a calorie deficit within your body. Once you’re reached a state of being in a calorie deficit, weight loss takes place. You don’t need to count calories to ensure you reach this deficit (although you can, if you enjoy being meticulous about recording what you consume each day). You just need to choose your foods more wisely, and try to avoid the unhealthy choices as much as possible. If you are currently overweight or obese, and you cut out processed foods containing high amounts of salt, sugar, bad fats and artificial additives, and swap them for natural, wholesome, fresh choices, you will reach a calorie deficit naturally on most days.
To accelerate your weight loss, the professional diet recommends that you incorporate at least 30 minutes to an hour of moderate cardio exercise into your routine each day. This will ensure that you go into a calorie deficit on most days, and you will reach your weight loss goals much sooner than if you were to concentrate only on your diet. Cardio exercise can be anything that raises your heart rate. Walking, tennis, swimming, and aerobic-based gym classes (spin, step, Zumba, boxing) are all good choices to start with. Find an activity that you enjoy and add it to your routine.
Add Resistance Training To Your Routine
Resistance training is not just bodybuilding. The aim is not to bulk up or build huge muscle mass. In terms of weight loss, resistance training plays a big role in your success. When you lose weight, you don’t just lose body fat. You also lose muscle. This is something you want to avoid, as muscle tissue uses fat as fuel. The more muscle you keep (or build), the more body fat you will burn. And as you lose weight, your physique will appear more toned and athletic than if you had just performed cardio exercise alone.
To start with, a beginner’s program at a gym is probably the best option. A trainer will take you through a set of exercises you will need to perform several times a week on a number of machines. The advantage a gym has over doing your own program at home is that you will have access to advice on the correct form for the resistance exercises. This becomes more important as you increase the weights you are using.
If the gym is not an option, there are lots of bodyweight exercises at home that you can do. Set up a circuit and choose 4 or 5 different exercises (e.g. – push-ups, pull-ups, chair dips, lunges, squats). Perform 3 sets of each exercise, doing 12 repetitions of each. Repeat this 2-3 times a week, for maximum results.
Avoid Junk Food
We all know that junk food and fast foods are bad for us. They not only contribute to our weight, but they also put us at risk of developing some serious medical ailments in our future. High blood pressure, high cholesterol, diabetes, and heart disease can all be linked to a diet high in salt, sugar, and saturated and trans fats. Junk food contains all of these elements.
A high junk food diet can also interfere with out brain functioning. Large amounts of sugar and fat can cause foggy thinking, and can even lead to a higher risk of getting Alzheimer’s disease and dementia as we age.
It may sound scary to think about the consequences of a bad diet, but it’s important to know the risk of eating junk foods regularly. They don’t have to be avoided entirely, but should be consumed infrequently as treats, rather than as part of your daily diet. The risks from a high junk food diet are reversible, if you change your lifestyle early enough. Once you’ve cut these foods from your everyday diet, you will start to feel the changes in your body immediately. Your cognitive functioning will improve, you’ll feel better about yourself, and you’ll have a great deal more energy to get you through the day.
Read more about how fast food ruins your diet here.
A positive outlook can make a real difference to your weight loss success. Stop any negative thoughts in their tracks, challenge them, and replace them with positive ones. If you improve your self-talk, accept and love who you are right now, and add positive affirmations to your daily routine, you will be more likely to stick to a healthy eating plan and exercise program.
Instead of telling yourself that you are fat and lazy, or you don’t deserve to be fit and slim, turn those thoughts on their head. Repeat alternative, positive affirmations to yourself:
I deserve to have an athletic body.
I am feeling energetic and healthier today.
I am becoming fitter every day.
After a while, these thoughts will become second nature, and you’ll start to see your actions improve to match your positivity. Sticking to the plan will be a much easier task.
Further Reading: Learn to eliminate negative thoughts on your weight loss journey
Drink Plenty of Water
We need water to survive. We can go more than a week without food and still live to tell the tale, but if we go without water for more than a few days, we perish. It’s also very important in the weight loss stakes. Keeping well-hydrated will help you feel less hungry, and drinking water before meals will keep you from eating as much during your meal.
Try to drink at least 2 liters of liquids a day. This can be green or herbal tea, soda water, or unsweetened ice tea. If in doubt, water is always the best option.
Further Reading: 7 Ways To Lose Weight By Drinking More Water In Your Diet
Plan Ahead for Any Obstacles
Obstacles can be a real issue for our weight loss goals. They can cause a setback that can last much longer than that actual obstacle itself. But with a little preparation, you can tackle any obstacle front-on and overcome any negative consequences.
Birthdays, weddings, and other celebrations are all opportunities for temptation. Try to bring your own water or sugar-free drinks, and opt for healthier choices on offer. It’s okay to indulge during these times. But it’s important to get back to your healthy diet the next day.
If you’re hosting your own party or event, make sure to include a variety of foods, including some healthy options. Add some raw nuts or some kale chips along with the sweets and crisps. With a little planning, you don’t have to break your diet completely.
Follow these professional diet guidelines, and you will find that weight loss doesn’t have to be difficult. By watching what you eat and exercising daily, you will be sporting a fit, healthy body in no time, and you will feel so much better about yourself and your life.