Achieving your weight loss goals can often feel like climbing a never-ending mountain, but the good news is, it doesn’t have to be! Let's face it, we’ve all been there—signing up for that fancy gym membership, downloading the newest diet app, and buying organic kale because some fitness influencer swears by it. Yet somehow, despite our best intentions, the scale refuses to budge. In 2024, as the world becomes more health-conscious, it’s important to have a strategy backed by science. This makes all the difference—and that’s exactly where our 3-step plan comes into the spotlight.
So, what exactly is this miraculous 3-step plan? Picture this: you, effortlessly gliding through your day, shedding pounds faster than your last binge-watching session of your favorite Netflix show. Step 1 involves embracing a balanced diet. Now, before you roll your eyes and picture endless bowls of bland salad, hear me out. The trick is to include the right ratio of protein, fats, and carbs—yes, carbs are not the enemy here. Your body needs them for energy. Besides, who can give up pasta forever? Not me!
Step 2 revolves around exercise. Ah yes, the dreaded E-word. But don’t worry, I’m not here to suggest you start training for an Ironman triathlon. Instead, we’re talking about incorporating reasonable amounts of activity that match your lifestyle. Think of it as “exercise without the exorcism.” Whether it's brisk walking, dancing like no one's watching (because no one actually is), or a cozy home workout with your pet trying to join in—every movement counts. And this movement isn't just good for your waistline; it’s fantastic for your mental health too.
Moving on to Step 3, we focus on lifestyle changes. Now, this might sound like some grand overhaul, but trust me, it's the small tweaks that make a huge impact. From managing stress (seriously, who needs the added cortisol?) to getting a good night’s sleep—these factors directly affect your metabolism. Sleep, in particular, is your often-overlooked secret weapon. I mean, what’s better than burning calories while snoozing?
Finally, if you’re still feeling a little overwhelmed, we’ve got you covered with our FAQ section that'll answer all those lingering questions. Remember, losing weight is a journey, not a sprint, and a bit of humor goes a long way in making the process enjoyable. So grab your water bottle, put on those comfortable shoes, and let’s tackle this mountain together!
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1. Reduce Your Intake of Sugar and Starch
The first thing to do in this 3 step plan to lose weight is to cut the sugar and starch from your diet. I deliberately didn’t say carbs because I really don’t like that carbs have such a bad reputation as diet killers. Your body needs carbs. When you are eating a healthy balanced diet, complex carbohydrates, those which release energy slowly, are essential. However, reducing carbs is one of the best ways to lose weight fast so make sure you cut the bad ones and choose the good ones. When trying to lose weight, you should restrict your carb intake to between 20-50 grams per day.
By reducing carbs, you reduce the amount of insulin your body secretes. Insulin is the body’s main fat storage hormone, so with reduced insulin, the body is able to start burning more fat. That is stored fat rather than carbs.
Reducing insulin also has another benefit. Your kidneys work harder and remove more sodium and water out of your body, thereby reducing water weight and bloating.
You may lose up to 10 pounds in the first week, but you need to remember that this is body fat and water weight and your loss will be lower during the following weeks. By cutting the carbs and lowering your insulin, you will eat fewer calories but not go hungry because your appetite reduces.
2. Three Part Meals
It is important to construct your meals in a healthy balanced way when losing weight. The ideal meal contains a source of protein, a source of healthy fat and low-carbohydrate vegetables (remembering to stick within 20-50g of carbs per day).
Protein is a vital component of every meal because it boosts metabolism, making you feel fuller for longer. In fact, protein is king when losing weight. Science has shown that high protein diets can reduce thinking about food, reduce the cravings for late-night snacks and promote reduced food consumption, simply by filling you up for longer. The best protein sources are lean meat, fish and seafood, eggs and legumes (beans and pulses).
When it comes to low-carb veggies, you can go to town and really pile your plate up and eat large amounts while still staying in the 20-50 grams allowance. The best low-carb veggies are broccoli, spinach, cauliflower, chard, cabbage, kale, Brussels sprouts and celery.
When it comes to fat, make sure you are eating good fats. Avoid trans fats and limit saturated fats. And don’t worry too much about trying to cut out fat while you’re reducing carbs. Trying to reduce carbs and fats at the same time is a recipe for failure. The best oil for cooking is coconut oil and by all means, add a knob of butter for flavour. Other good oils are olive oil and avocado oil. Eat oils and other foods containing medium-chain triglycerides, as these fats are more filling than others.
You can choose to eat 2-3 meals a day, although some dietitians and nutritionists suggest eating up to 6 smaller meals a day, as it manages your blood sugar better than larger meals.
You might be wondering why there is no mention of grains. Meals consisting of meat and vegetables contain all the vitamins, minerals and fibre you need. If you like grains and want to add them, be sure to know their nutritional value so as to not mess up your weight loss plan. The best grains are oats, brown rice and quinoa.
Frequently asked questions
3. Workout with Weights 3 Times a Week
Working out boosts your weight loss efforts and also helps re-educate you into a healthier lifestyle. The optimum exercise plan to support the other 2 steps is to go to the gym 3 or 4 times each week. Your gym session should include lifting weights because you will burn calories and prevent your metabolism from slowing down (which slows down your weight loss). If you are new to working out, be sure to get advice.
If you don’t want to lift weights or working out is a new process for you and you want to establish a routine before adding weights, opt for other cardio workouts like jogging, running, swimming or even brisk walking. Do work your way up to resistance training though, as there are benefits to be gained.
So, to recap
- Reduce carbs and only eat 20-50g per day - Eat meals of lean protein, low carb veggies and good fats - Workout with weights
There is no need to count calories as long as you follow the meal guidelines and keep to the maximum of 50g of carbohydrates a day.
