Waait..wait. I'm not going to say it WILL work for everyone, but if you follow these 4 methods, you will start to see your waist size reducing in matter of weeks.
When You Just Don't Get It. It's Hard Being On Either Side
Have you ever felt like the process of losing weight is agonizingly painful? Like, you put the idea aside every time it comes to mind because it is such a burden?
And you look at slim and lean people and get jealous because you believe that they are blessed with skinny genes?
You guys are so lucky. People like me find it super hard to gain weight! And, being underweight and like a flimsy, malnutrition boy who also looked like a stick insect is just uncool!
So, really, it's not like we have a choice too.
The 4 Most Effective Methods To Lose Weight
That is so like me after a workout.
Increase your protein intake like your life depends on it (well, it does actually).
Increase from 1 serving to 3 servings. Just put aside more budget on proteins when you shop for groceries!
Proteins help you feel a lot more fuller. If you have been eating 1 piece of chicken thigh in a meal. Add two more!
Then you'll realize that you can't finish the meal and you just have to "packet" it or store it in your fridge for later.
The good thing is proteins will not make you fat no matter how much you eat it. It can make you grow heavier in terms of muscle mass but not fat.
Well, to a certain extent because proteins still have calories and usually, the protein we eat is not 100% lean too. There are different type of protein sources and some contain more fats than others.
BUT, it is near impossible for anyone to ever eat that many protein to cause fat gain. Do correct me if I'm wrong. Maybe some of you experienced fat gain just by eating proteins. Who knows?
Although, we need to take into account the cooking method and other ingredients that we eat along with it.
2) Treat Your White Rice Like It's Vegetables
Yes. Imagine all that white rice look and taste like green veggies. "urrghh"
I highlighted white rice because it is the root cause of all evil. Well, not all evil. but just one - Fat Gain.
White rice, being a staple diet for most of us, may or may not be the only reason we are gaining fat. Chiill..(Some of you might already start to rebel violently behind your computer or smart phone screens.)
But, the way things are right now we are taking in more carbohydrates than we should and since white rice is the main thing we eat for carbs source, isn't it logical to lower it down?
Of course, some people lower down their rice intake and unknowingly increase other carbs source consumption like having potato chips, chocolates and desserts (bread and biscuits are source of carbs too). WHICH DEFEATS THE PURPOSE!
Try to eat less rice by reducing your rice portion. Start with normal servings and then try to reduce it for every meal until it looks like a cute and small little hill.
The difference in size must be like Bukit Timah Hill compared to Mt Kinabalu. If not, there won't be much results.
Okay, maybe that is not easy to imagine.
What you can do is to use your palm. The size of your one cupped hand is one serving of carbohydrate. For every meal try to adjust your portion using your cupped hands.
You can learn more about this in my other article.
3) Cut Back On Sweetened Stuffs
Do you know that sweetened stuffs affect us just like drugs would?
Ever had that sugar rush? I do..
When we start to crave for desserts or "air/makanan sedap" like how Malays call it, that is usually a sign that our brain had develop an intimate and complicated relationship with sugary foods.
How do we usually feel when we have nice desserts?
Relax, soothing, calm, and even happy right?
Like all our troubles had just dissapeared for awhile?
Sugary foods activate our happy hormone, dopamine every time we consume it. If we eat it during times of stress and fatigue, it makes us feel a little better.
Thus, making us unconsciously dependent on sugary foods to feel good.
The bad thing is, most sugary foods have high calories and it doesn't make us feel full at all. You can eat a lot of sweetened food and still feel hungry.
Try to cut back on the sweet stuff from once a day to once a week. You'll start to notice a huge difference.
4) Focus On Doing Any Type of Movements That You Enjoy Or The "No Choice But Have To Do"
Especiallly things that we are forced to do....
Is there ever anyone out there who enjoys house chores? Being OCD is different though.
They are compulsive and it is a form of a sickness.
I don't think I have ever met anyone who does house chores for a hobby.
But, what I'd like to emphasize here is the benefit of physical activities. Find some activities that will make you move.
Whether it is planned, purposeful or just something that has to be done like walking to point A to B and house chores, the main thing is that it is consistent and it takes up more than 60-70% of your day.
But, if you're searching for a type of exercise to help you with fat loss then I'd recommend doing HIIT or High Intensive Interval Training.
They are short, sweet and effective for fat loss.
All you need is some space for you to move around like in your living room and your body.
Most of the time it takes only 10-20 minutes to complete an effective HIIT session, but some may extent it to 30 minutes which I think is a little bit advance.
One of the fitness trainer I looked up to, Farid always say this "If you're not vomiting out your last meal then, it is not intensive enough"
And he enjoys watching people vomit somehow. Is there a sort of psychological problem for that kind of person?
If you prefer those kind of workouts by all means.
(That if you like the smell and taste of pre-digested food in your mouth and you will create a mess all over the floor. Not to mention the smell of chyme and gastric juices that together, create the perfect formula to cause others around you to puke along as well.)
Although I must emphasize on safety first, so unless you're well-trained in body weight training, it's best to keep to the usual running or swimming.
I'll talk more on HIIT with videos the next time if I know how to make one that is. (Kind of lost how to take a video without someone taping it and doing the editing for me.)
Be a man and start doing something about your health and fitness. We need to be accountable for our own actions and stop trying to justify our laziness with more excuses.
What I have shared with you is basically to focus on reducing our total calories which I mentioned in point 2 and 3.
Then, I emphasized on consuming more protein as protein is known to create satiety and it increases the thermic effect of digestion which simply means our body uses up more calories to digest protein.
Next, we should focus on moving and being active throughout the day. We can just do house chores or walk to our destination instead of taking the any transport.
Or, you can learn how to do HIIT. I will talk about the benefits of HIIT and how to do it in the next article, hopefully with a video attached to it.
What you should focus on is to get the right balance between living a healthy and an active lifestyle while keeping your sanity (I just meant happiness).
It won't be easy, but I believe everyone just need a little pat on the shoulder and some guidance.
If you're already trying these strategies, do share with us how it's going on in the comment section below or PM me if you're unsure how to apply any of the points.
is the main author and founder of The Lean Life.