Losing weight is something that almost everyone wants to do, but most people find themselves struggling with the same results week after week and month after month. No matter how much they exercise or how many diets they try, they just can’t seem to get anywhere. In order to make your weight loss goals successful, here are eight weight loss tips you can’t afford to ignore if you want to be in control of your body and your health again in the near future. These tips have helped hundreds of other people lose weight successfully, so they can help you too!
1) Make healthier food choices
Healthier food choice is one of your biggest weapons in weight loss. While healthy eating habits won’t turn you into a size zero overnight. Researches show that your diet can have an effect on how much you weigh. In one study published in The New England Journal of Medicine, researchers found that those who adhered most closely to government dietary guidelines had lower BMIs than those who ate less healthily.
2) Watch what you drink
Beverages are full of sugar (and sometimes fat) and can bump up your calorie intake pretty quickly. For example, drinking just one 12-ounce soda per day ads up to 1 pound every 2 weeks. Your best bet is to switch over to zero-calorie drinks like sparkling water with lemon or lime. Drinking water before meals can also help curb hunger and take away some of that unhealthy thirst. It also helps keep portion sizes under control. You should drink a lot of water a day. So staying hydrated is crucial for weight loss success. They are known as empty calories because they provide extra calories without providing us with some good nutrients.
3) Try intermittent fasting
Intermittent fasting isn’t a new diet. People have been fasting for thousands of years, and research suggests that it could help with weight loss. In fact, several studies have shown that intermittent fasting leads to several health benefits, including weight loss and reduced risk of disease. In addition to all these benefits, research has also shown that people who intermittently fast experience improvements in brain function. One study found that when people Alternate Day Fasting between periods of eating no food and eating normally for two days each week, they showed significant improvements in memory after just three weeks.
4) Work out regularly
Exercise is an essential part of a healthy weight-loss plan. Exercise is a key to reducing weight. Different kinds of exercises are available for this purpose. HIIT, Aerobic exercises, Yoga, Stretching, lifting, etc. It also helps to manage stress and fight depression and anxiety, both of which can lead to weight gain. Aim for at least 30 minutes of aerobic activity on most days. Strength training (using resistance bands or weights) is also essential. In one study, people who completed 12-week strength-training program lost more body fat than those who didn’t do strength training regularly. One hour of moderate workout is a good idea for weight loss. Mayo Clinic suggests that one should do a workout for almost 150 minutes per week. Those people, who are not involved in physical activity, should gradually increase their timing and intensity of workouts gradually.
5) Less intake of Carbohydrates and more use of Protein in diet:
This is the second technique. In the world of fitness, it is called Keto Diet. Our body needs calories to digest and metabolize the proteins we eat. Apart from it, the use of protein gives us a sense of fullness and reduces our appetite. A high protein breakfast is highly recommended in a daily diet plan. Similarly, a lower intake of carbs is also recommended. According to research one should use 50-150 carbs per day. Low carb diet is a key element in reducing weight. More use of refined carbs can increase appetite and chances of diseases. While the lower use of carbs can save one from blood pressure and sugar level. They can help to raise HDL (good cholesterol) and lower LDL ( bad cholesterol ).
6) Use of coffee and green tea:
Green tea and coffee are natural beverages that are full of antioxidants. Liquoring up green tea is associated with many windfalls like antioxidants in the body and burning fat. Green tea has zero calories. Similarly, coffee can improve metabolism. Black coffee has almost no calories and it can make you feel full after having one cup.
7) Get enough sleep
Sleep deprivation has been linked to weight gain, especially around your midsection. A single night of sleep deprivation is enough to increase levels of a hunger-stimulating hormone called ghrelin. Sleep-deprived people tend to choose more fattening snacks than they normally would. Getting at least seven hours of shuteye per night also helps boost leptin, a hormone that works to suppress your appetite. According to research, people who have less sleep are 55% suffering from obesity compared to those who have good sleep.
8) Keep your kitchen stocked with healthy foods
No matter how many miles you’ve racked up on your running shoes or how much muscle you build in your weight-lifting routine, it won’t amount to much if you don’t make smart food choices. Keeping healthy foods available at home helps ensure that you’re making good decisions even when hunger strikes. Rather than running to grab a fast-food burger and fries after work, plan ahead by keeping fruit, veggies, and nuts in your kitchen and office.
9) Self-monitoring and tracking record
Self-monitoring is one of the best techniques in the weight loss journey. Different mobile apps, dedicated websites, and tracking apps are available for this purpose. You can measure your weight to see the progress. By keeping a record, you will find motivation in yourself to maintain weight. Besides that, you can measure the intake of calories. It will assist you to lose weight.
10) Measure servings and control portions
The best way to control your weight is by measuring serving sizes and controlling how much food you put on your plate. Use measuring cups, measuring spoons, a food scale, and other kitchen tools to precisely measure servings of protein, carbohydrates, and fat. Keeping portions in check will prevent you from over-consuming foods that are high in calories. Proper portion sizes for common foods include 1/2 cup of vegetables; 3 ounces of meat or fish; 1/4 cup nuts or seeds; 2 tablespoons (1 ounce) of salad dressing; 1 tablespoon butter or olive oil; and 4 ounces of cooked pasta or rice. Avoid eating too much snack food between meals—it can derail your weight loss efforts because snacks tend to be high in calories but low in nutrition.
11) Eat Breakfast Every Day.
When you eat breakfast every day, it’s much easier to keep your weight in check and avoid overeating later in the day. Studies show that people who skip breakfast tend to have a higher body mass index (BMI) than those who don’t. Research also shows that eating a healthy breakfast with high-fiber carbohydrates, protein, and healthy fats—like whole-grain cereal, fruit, and milk—can help your body better regulate insulin levels throughout the day. That means fewer cravings for calorie-dense foods like candy bars or fries.
If you really want to lose weight, focus on making healthy food choices and sticking with a realistic exercise routine. Make sure your doctor checks you for any underlying health conditions or medications that could affect your weight-loss plan. Above all, don’t stress out about meeting certain goals, such as an ideal number on a scale. Be patient and give yourself time for your body to change. Remember: Your overall goal is to be healthy.