Can months or years of dieting do some kind of long-term harm to the way the human body processes food? Not exactly. But gaining and losing fat can change the way your brain regulates your body weight. The physiology of weight loss is complicated, but the best strategies for losing fat and keeping it off don’t have to be. 8 strategies that will help you achieve your goal

Strategy #1: Eat Plenty of Protine.

Protein is essential when trying to losing weight / fats. • It helps you keep your lean body mass (as connective tissues, organs, and bone as well as muscle).
• it increases satiety, and you feel fuller despite eating less. (And eating more protein often causes people to eat less overall.)
• when you eat more protein you burn more calories, because of the increased thermic effect of food.

Strategy #2: Eat a variety of fruits, vegetables, clean carbs, and healthy fats.

A rainbow plate , of a variety of veggies, fruits, healthy fats and clean carbs , is loaded with vitamins, minerals, phytonutrients, water, and fiber that will help you fill full after meals, stay healthy, and recover from your workouts.

Strategy #3: Modify your intake as you plateau, or to prevent plateaus.

As your lose weight , you will need to lower your calorie intake further to continue to progress, as your smaller body will burn fewer calories, and your body is adapting to your diet.
Research shows that we usually think we’re eating less and exercising more than we truly are. You can simply remove a portion of carbs- and- or a portion of fats.

Strategy #4: Be aware that this is not simple.

food intake and body composition are ruled by a mix of physiological, biological, psychological, social, economical, and lifestyle influences, besides individual knowledge or beliefs.
One of the simplest ways to make your decision processes easier is to create an environment that supports good food choices and discourages poor ones. This can be interpreted as making changes to your daily routine, who you spend time with, where you spend time, and what food is readily available to you.

Strategy #5: Do a mixture of resistance, cardio, and recovery activity.

Resistance training helps you maintain muscle mass, burn more calories, and improve glucose tolerance. Cardiovascular exercise improves the health of your cardiovascular system, helps you expend energy, and can improve recovery. But don’t overdo either one. Recovery activities like stretching , foam rolling, walking, or yoga help you maintain consistency and intensity with resistance and cardio training and making them of more effect . Moreover, this decrease stress (lowers cortisol level), which also helps you lose body fat and keep your results Aim for 3-5 hours per week of purposeful activity.

Strategy #6: Increase your NEAT.

Even small increase in activity counts and sum up therefore makes a big difference in your fat loss journey. Some ideas: walk while on the phone; take the stairs; park your car farther away from where you’re going.

Strategy #7: Create a good sleep routine and practice stress management.

Sleep is of the same importance as nutrition and fitness. , when you lower your stress, you lose body fats , excess water in your body and inflammations go down This includes mental and emotional stress. Reasearches have shown that worrying less about the food you eat will give you more significant positive results than you think , however, we need some stress to actually help with progress and growth, so find your stress sweet spot.

Strategy #8: Practice self-compassion.

There are going to be meals or days where you don’t eat as you “should”. It’s totally fine and happens to everyone. just accept it, forgive yourself, and then get back on track as if nothing happened . Research actually shows that self-compassion and flexible eating is associated with lower BMI and a healthier body weight, less levels of stress, and a better relationship with food.

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