Americans are hardcore dieters. Approximately 45 million people in the United States diet each year, yet two-thirds are still overweight. Why? Diets don’t work. They’re, as we like to call it, inSANE. Fortunately, there is a SANE way. By following the SANE principles, you will learn how to lose weight with diet and exercise.
SANE: the key to healthy, sustained weight loss
As mentioned, diets don’t work. What’s more, they can be harmful. A typical low-calorie diet will leave you hungry and sluggish. It may even slow your metabolism, resulting in a net gain rather than a loss.
The SANE lifestyle is different. There are no calories to count, and you don’t have to stop eating until you’re truly satisfied. The goal is to improve the quality of the calories you consume, which will boost your metabolism and help you lose weight.
How to lose weight with a diet
Diets, with all their rules and mathematical equations, can be complicated. However, eating healthy isn’t complicated at all. You simply have to make a few adjustments:
1. Choose high-quality foods
High-quality foods are full of quality nutrients, which are the fuel of a healthy life. The best calories come from non-starchy vegetables, such as green beans, asparagus, peppers, mushrooms, and squash, as well as nutrient-dense proteins. You should eat as much of these foods as possible. Next in line are whole-food fats and low-fructose fruits, such as cantaloupe, strawberries, and kiwi. Sparingly, you may have fructose fruits and dairy products. You should avoid sweets and starches altogether.
2. Eat slowly in this order
Whenever you have a meal, you should start with the highest quality foods first. Eat foods slowly in this order until you’re full: non-starchy vegetables, protein, whole-food fats, and low-fructose fruits. Filling up on nutritious, hunger-busting foods first will help you avoid temptation, leave you feeling fuller for longer, and boost your metabolism.
3. Change how you shop
If you want to eat healthily, choose items from the perimeter of your store. Along the walls of your favorite grocery store is where you will find the most nutritious food. It is also where you will find the freshest whole foods. The items in your cart should be fresh, simple, and found in nature.
4. Pay attention to food labels
Learn how to read food labels, but not to count calories or fat grams. Instead, pay attention to the ingredients listed. The items with the fewest ingredients listed are usually the healthiest.
If you follow these simple rules, you will notice a huge difference in your mood and energy level. You will also have a faster metabolism and begin to lose some weight.
How to lose weight with exercise
Every healthy lifestyle must include exercise. However, exercise doesn’t have to be your life or your new part-time job. By exercising smarter and choosing activities you actually enjoy, you can take the stress out of exercising and get more active.
First, you must get the most out of your exercise sessions. Learn to exercise in short intervals using eccentric exercises that work every muscle fiber in your body. An eccentric exercise consists of slowly lengthening a specific muscle while under tension. So, when you do eccentric exercises, you need to concentrate on the lowering portion of the movement. An example of an eccentric exercise may help you to understand the concept.
Imagine a bicep curl using dumbbells: A concentric contraction occurs when you bend your elbow to lift the weight toward your chest. An eccentric contraction occurs when you extend or straighten your elbow to lower the weight again. To take full advantage of the metabolic and weight loss benefits of eccentric exercise, you’ll need to perform it slowly to a count of 6, completing 10 repetitions of each exercise. Start gradually and add more complex exercises as you gain strength.
Second, choose a relaxing physical activity that you love, such as walking or yoga, and do it as often as you can to alleviate stress and help you burn fat.
Losing weight isn’t rocket science, but most people don’t know how to lose weight with diet and exercise in a sustainable way. And it’s not their fault. Fad diets and conflicting information have muddied the water considerably and resulted in diet insanity. Fortunately, there’s another way: the SANE way.