The Paleo diet has gotten its fair share of controversy. Many people, physicians included, argue that it’s not sustainable or that current versions are not really a “paleolithic diet.”
But the truth remains: This diet is very effective for a large number of people. In fact, some people swear by it because it has helped them lose as much as 100 pounds or more. Other people say they have more energy and they sleep better at night since starting the diet.
The whole idea behind the Paleo style of eating is that it’s a diet more in line with our ancestors’ way of eating than any other diet we currently use. It is a diet that focuses primarily on a variety of raw foods, whole vegetables, fruits, nuts, roots, and meat.
Realistically though, most people come to the Paleo diet after having tried to lose weight with other diets. If you’re interested in reducing body fat, read on for four great tips to help you effectively lose weight and body fat on the Paleo diet.
Don’t restrict calories – restrict carbs.
Eat until you’re satisfied. How many times have you been told that to lose weight you just have to “eat less and move more”? That’s the advice most doctors give their patients. It is also a message that we receive from dozens of health gurus and a number nutritional organizations.
On the surface it seems to make sense, but it really isn’t that simple.
The assumption is that the only reason people gain or lose weight is because of calories, but our bodies are much more complicated than that. All calories are not equal and restricting your calories in general may lead to short-term weight loss overall, but not long-term fat loss and better health.
The main thing to understand is to cut out starchy, carbohydrate rich foods and replace them with higher-fat and high-protein snacks and meals and eat those types of foods until you are satisfied.
Eat simple, whole foods
One of the reasons why the Paleo diet is so effective for weight loss is because of its natural ability to help you reduce calories without having to think too much about it. When you eat simple foods, you tend to eat less which in turn helps you lose weight without trying too hard.
So how do you make your meals simple? Just stay with the basics like eating a protein such as beef or fish, plus a lot of whole food carbs from green, leafy vegetables and fruit, and be sure to include a good dose of healthy fat.
Almost all the people who have been successful on a Paleo diet say they cook simple dishes that don’t require a lot of ingredients or skill. You can also change up a basic meal by simply changing the spices and seasoning you use. There’s no reason to make this diet difficult or overly fancy; stick to basic meals and spice up your dishes with seasonings if you need a change of pace.
Increase your activity:
Such as walking, light jogging, light weight lifting, playing with the kids. We all know that physical activity is good for us. It helps weight loss and it reduces stress. You don’t need to be doing crossfit or running marathons (if you like that, more power to you, it’s just not required). You need to do some form of physical activity each week to improve your health.
Anything that gets your body moving is a good way to begin getting physical. Some people take a 20-minute walk after dinner while others jog every morning. Do something that you feel comfortable with and can stick with.
You don’t have to lift a barbell 10 times if it doesn’t feel good to you. There are other ways to tone your muscles. You can perform yard work or begin a garden, offer to help a friend with a move or a project and play with your kids. It will benefit them and you. The bottom line is get active and move around.
Partner with someone
The concept of being held accountable in order to reach your goals is not new. It works across all sorts of endeavors, but it works especially well with weight loss and getting healthy. The reason is that an accountability partner takes on the role of encourager and motivator, and you become more concerned with letting that person down when you don’t follow through with your goals.
He or she can push you to limits you cannot reach yourself. And you can help your partner achieve his or her goals, so it’s a win-win situation. To begin, find someone who can help keep you on track and inspire you to keep going even when you want to give up. Up the ante by attaching a monetary penalty or reward to your goals. Check out a site like Lift.com that allows you to set up goals and accountability partners. Some studies show that a monetary penalty (such as donating to a group you don’t like) is a better motivator than receiving a reward. Combined with a partner to keep you in check and a monetary punishment, you are more likely to stick to your goals.
A Paleo-style diet can be a great way to lose fat and get healthy. But sometimes you need a little help. Follow my four easy tips to effectively lose weight and keep on track when you’re following the Paleo diet and you’ll be successful!
Do you have tips that help you stay motivated? If you have tips I didn’t mention, share them in the comments.
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