If you would like to lose some weight, try chang
â¨If you are gaining weight, you must be eating wrong foods or too often. To find out what the problem is, you need to take a closer look at your daily food regime. For now you will continue eating normally, but you keep a food diary for a week or two. You will write everything down: what you ate, how much of it, and when. Remember to be as honest and specific as possible. I know it can be tempting to try to make the records a bit prettier, but then they are of no use. If you want real results, you have to see the real situation first. You don't necessarily need anything else but a paper and a pencil for note taking, but a calorie counter and a kitchen scale can help to figure out how to diet properly.
So, now you have your food diary all filled up. The next step is to try to find the problem areas. There are two reasons for gaining weight: the first one is getting too much carbohydrates from your diet. Do you eat a lot of sugar? Look at your food diary. Can you find soft drinks, candy, chocolateâ¦and alcohol, especially beer. Do you consume a lot of foods high in carbohydrates? Look for bread, pasta, potatoes, pastry, cornâ¦ When you eat a lot of carbohydrates, your blood sugar level gets elevated, which leads the body to produce a hormone called insulin to get the blood sugar level back down. Some of the sugars are stored in organs, but the storage space is limited, and all the excess sugar will be stored as body fat everywhere in your body. Insulin also stops the body from burning the body fat.
This brings us to the other reason for weight gain: eating too often. If you eat very often, your insulin levels are always high, which means that your body fat stays intact (this has ruined many, many attempts to lose weight). It can also lead to serious diseases like diabetes.
When knowing these two facts, look at your food diary and see what is behind your weight gain.
After finding the problem areas in your eating habits, choose one or two of them and decide to change them. Are you often drinking sugary soft drinks? Choose to drink sparkling water instead. Do you like to eat candy? Buy nuts or dark chocolate instead. Are you eating something all the time? Make yourself a meal routine and stick to it. These small changes will make a big difference. This is really the secret of how to lose weight.