What are the 9 Rules to lose weight?

Losing weight might seem like an impossible feat, but it’s very simple. And we’re not talking about cutting back on carbs or counting calories we’re talking about eating actual food and making sure you’re getting enough of each macro-nutrient (carbs, protein, and fat). Read this article to find out the 9 rules to lose weight and start eating healthy today.

9 rules to lose weight

Need a jumpstart on your weight loss journey? If you’re new to exercise or have been inconsistent with eating habits, check out these 9 rules to lose weight. Follow them closely and you’ll notice a difference in as little as two weeks. For example, always eat breakfast within 90 minutes of waking up you’ll make better food choices throughout the day and keep your metabolism burning at its peak.

Rule 1: Drink less water

 The first rule for losing weight is drinking less water. This means cutting down on how much you drink throughout the day. You should not have 2 liters of water each day. If you are thirsty, then you need to drink more water.

 Rule 2: Eat less food

 Once you begin to drink less water, your body begins to sweat out toxins through urination. That leads to dehydrated skin and dry hair. There is no way around this, especially if you live in a hot climate. However, you don’t want to eat too little either. A healthy diet that includes plenty of fruits and vegetables is what you need, but you can still eat fewer calories than before.

 Rule 3: Cut back on sugar

 Sugar isn't inherently bad, but it's often filled with empty calories. Sugary foods can lead to cravings and overeating. Cutting back on sweets lets you enjoy healthier treats while still shedding pounds.

Rule 1 - Eat less than 10,000 calories per day

 Rule 2 - Exercise at least 30 minutes each day

 Rule 3 - Don't drink alcohol

 Rule 4 - Drink plenty of water

 Rule 5 - Avoid processed foods

 Rule 6 - Eat healthy fats (healthy oils) like olive oil, avocado, nut oils

 Rule 7 - Reduce sodium intake

 Rule 8 - Limit sugar & simple carbs

 Rule 9 - Follow a basic diet plan that includes protein, vegetables, fruits, whole grains, beans, nuts, seeds, and healthy fats

Rule 2 - Clean Out Your Pantry

To stick with your new healthy diet and lifestyle, you need support. To set yourself up for success, take time before you begin your diet to remove temptation from your home by purging your pantry of high-fat foods and replacing them with a variety of fresh fruits and vegetables. Doing so will ensure that when cravings strike, you’ll have healthy alternatives handy.

Rule 3 - Get Moving

The American College of Sports Medicine recommends adults get at least 150 minutes a week of moderate-intensity aerobic activity or 75 minutes a week of vigorous-intensity aerobic activity. When it comes to exercise, anything is better than nothing. Gradually build up your daily physical activity and increase the duration as you become more fit. If you find that certain exercises make you sore or uncomfortable, consult your doctor before continuing with those exercises. And always remember that if you experience any pain during exercise, stop right away and consult a physician.

Rule 4 - Eat Healthy Fats

The amount of fat in your diet directly affects how much you weigh. Eating healthy fats instead of carbs will help you drop those unwanted pounds. Healthy fats include avocados, olives, nuts, and seeds as well as fish like salmon and tuna. By eating healthy fats instead of high-carb foods, you’ll be replacing a calorie source that has double-digit calories per gram with one that has 4 calories per gram or less.

Rule 5 - Ditch the Shakes

Shakes might seem like a good way to drop extra pounds, but actually, they often contain more calories than a burger and fries. Drinking shakes as meal replacements are not only damaging your health, it also doesn’t allow you to feel full, which can lead you back into an unhealthy relationship with food and binge eating. Instead of replacing meals with shakes, add in vegetables and fruits whenever possible. Eat smaller portions at every meal so that you will eventually be satisfied with smaller amounts of food.

Rule 6 - Keep a Food Journal

When you start losing weight and keeping a food journal, you must remain true to yourself. Don’t lie about what you ate or how much of it. Lying will lead to feelings of guilt and frustration, which can be unhealthy for your emotional well-being.

Rule 7 - Set Small Goals

No doubt about it, losing 10 pounds in 10 days is a lot easier than losing 1 pound per week for 5 weeks. If you set goals that you can easily attain, you’ll be much more likely to stick with them than if you aim for lofty goals. Break up your goal into smaller chunks and write them down on a piece of paper or an index card (or whatever resonates with you) that you can take with you everywhere so it’s always there as a reminder.

Rule 8 - Avoid Junk Food At The Store

There’s a ton of junk food at most supermarkets. No matter how much healthy stuff you try to add in, your cart still fills up with chips, ice cream, and sugary cereals. If you avoid going near these aisles altogether, you’ll avoid temptation entirely. Just plan and shop at stores that don’t carry them (or have fewer of them.) Just saying no isn’t always so easy though.

Summary

Following these 9 rules to lose weight won’t be easy, but if you can stick to them for 12 weeks you should see weight loss. If you follow these rules and still don’t lose weight, consider talking to your doctor about a prescription medication that can help control your appetite or over-the-counter medication to promote weight loss.