For people with celiac disease or gluten intolerance, a gluten-free diet is not always an easy approach to weight loss. This is mainly because there are so many unhealthy gluten-free alternatives that people tend to indulge in.
A lot of people assume that anything that does not have gluten is healthy. Well, this is not always the case. There are processed foods that are gluten free but still contains added sugar and added fats.
You should always remember that junk food is still junk food whether it is gluten-free or not.
For one to lose weight on this diet, you have to be patient and put in the work just like on any other diet.
Six tips on losing weight on a gluten-free diet
- Clean eating
Going gluten-free will lead you to eat more whole foods, e.g., vegetables, fruits, and lean meats. This is basically being very mindful of what you eat and making sure your food is unrefined or very minimally processed.
Eating whole foods provides vital nutrients for the body and contain fewer calories. This makes it a win for you because you get to fuel your body with all it needs while still maintaining your calorie intake.
Having gluten-free meals do not always mean it is healthy. It also doesn’t mean it has fewer calories. Make sure to be more intentional and make healthier choices to ensure your weight loss journey is not derailed.
You have to focus on what you eat because if not your body will hold on to the weight and even add more. Be mindful and always check on what you eat.
Exercising is the best-known way to burn those calories and the fat accumulated in your body. Moving around in your daily activities also counts and contributes to the burning of calories.
Exercise is different from one person to the next. What someone else does to lose weight may not be what you should do too. All you have to do is listen to your body and determine what is good for you.
This could be jumping rope, doing some yoga or high-intensity workouts. Make sure it is something you enjoy doing and can easily stick to for the long run.
For greater results, schedule your workout time and be disciplined enough to follow through. You should make it a point to exercise at least four days a week and also rest to give your body some time to repair itself.
Also, remember to eat well to ensure you have the strength to workout. This will ensure you don’t harm yourself while chasing perfection.
- Counting calories
Counting your calories is a major part of your weight loss journey. This is mainly because weight loss basically involves expending more calories than you consume.
You have to calculate how much calories you should consume and how much you burn. This will depend on your weight, height and activity level. Once you have a certain amount of calories, you should reduce it by at least 500 calories. This will be a caloric deficit and aid in your weight loss.
Once you know the number of calories you need, start tracking them using a calorie counting app. This allows you to document what you are eating and lets you know how many calories you are consuming with each meal.
- Meal prepping and planning
Set yourself up for success by taking time out each end of the week to prepare meals for the coming week. This will ensure that when you need to eat or snack, you have something healthy ready.
Meal prepping makes it easier to stick to your healthy diet and saves you a lot of time. Cook all your meals at once and store them in the refrigerator. Be sure to prepare some snacks for when you just need one.
It is not a secret that once the hunger kicks in you may tend to reach out to the nearest unhealthy meal. This will definitely derail your progress. Meal prep goes a long way to preventing this kind of self-sabotage.
Eating food that you have prepared yourself gives you a lot of confidence. You know exactly what went into the meals and can comfortably enjoy your meals.
- Low-carb dieting
In addition to gluten-free dieting, incorporating a low carb will surely boost your weight loss. This is mainly because a low carb diet curbs the production of insulin and regulates hunger.
With these, you would be cutting out all the carbohydrates and only eating proteins, vegetables, and fruits. But you also have to remember to be mindful of your portions and calorie intake.
Also, remember to hydrate. To some people drinking water may feel like a task but you could easily make it more appealing. Take your time to make some infused water either with lime, lemon or cucumber. This will make it better for you.
It is obvious that just like on any other diet, you have to put in the work and be disciplined enough to follow through. It takes some time to see the inches come off, but it will all be worth it in the long run.
It is advisable that you make being healthy and active a lifestyle. This will make it easier for you to wake up each morning and do what is needed.
You should also remember that just by eliminating gluten does not mean you are now eating healthy. Avoid the substitutes that have ingredients that would deter your progress. Also, get into the habit of reading labels to get to know what you are ingesting.
By implementing all those tips, you are assured of tangible results. Always remember consistency is key. Don’t just workout one day and rest for three days then get back to it. You have to be very disciplined and workout 3-4 times a week with at least 2- 3 days of rest.
You should tailor all this to your lifestyle to make it easier for you.