Weight loss tips
We get the struggle! Spending hours in the gym, sticking to a healthy eating plan is difficult. Changing lifestyle habits can be challenging. Even more when you are bombarded with so many weight loss tips that are either based on myth or have no evidence behind them.
Weight loss tips that give result
We get the struggle! Spending hours in the gym, sticking to a healthy eating plan is difficult. I have compiled top weight loss tips that can help you shed pounds easily and sustainably.
Eat your protein
Whether you are building muscle or trying to maintain a healthy weight, protein is an essential part of your daily diet. They give you all the 9 essential amino acids that our body can not make on its own. Eating a high protein diet reduces hunger, improves metabolism, and prevents overeating. Studies show that eating an adequate amount of protein in the morning helps you eat fewer calories during the day. This means you should fill your breakfast plate with foods that are rich in protein. Eggs, lentils, soya chunks, and chicken are some common high protein sources you can add to your diet.
Never skip breakfast
Those who believe that skipping breakfast will help them cut down calories and lose weight need to rethink. Because skipping breakfast will only slow down metabolism and make you eat more later in the day. Eating a healthy breakfast helps you kick off your day with energy and allows you to divide daily caloric needs into three parts. If your breakfast keeps you satisfied throughout the day, you are less likely to overeat at lunch and dinner to make up for a lack of a calorie. If losing weight is your goal, aim to eat around 400-500 calories in your breakfast along with high-quality protein and fiber.
Eat more spicy food
Consuming food that has chilies can help you support weight management. Chilies contain capsaicin, a compound that can produce heat in your body and increase energy expenditure. This helps you to burn more calories. Besides that, eating spicy food and hot peppers can make eat more slowly, promote satiety and help you avoid overeating.
Munch on more fruits and veggies
Fruits and green vegetables are low on calories and packed with nutrients such as fiber, potassium, calcium, and magnesium. These minerals can help you boost your metabolism and burn more fat. Apple, banana, sweet potatoes and cauliflower are some great healthy snack options that can keep you full for longer.
Be more physically active
Physical activity is an essential part of maintaining a healthy weight. Make efforts to become more physically active in every aspect of your lifestyle. Walk few meters rather than taking transportation, choose stairs over an elevator, get up from the chair during lunch and take around. Making these changes can be difficult at first but over time it will become a natural part of your daily routine. Having an active lifestyle will not only keep your weight off but also have a positive influence on your mental and physical health.
Fill your kitchen with healthy food
Having healthy food around you can keep you from munching on unhealthy snacks. Make your grocery list carefully and add more healthy and simple to prepare food to save you from hunger cramps. Seeing your refrigerator filled with healthy food will remind you of mindful eating and your weight loss goal. Grains, seeds, and nuts should be the staple items of your kitchen.
Manage your stress
Stress plays a huge role in your weight management. Too much stress can lead to increased cortisol levels- the stress hormone. A higher level of cortisol in your body can cause cravings for comfort food and more calorie intake. Stress can also make you feel fatigued and impact your workout. Learn ways to manage your stress.
Eating often means not that you eat five to six heavy meals every day. Instead, munch on healthy snacks between your meals. Studies found that people who eat only three meals consume more calories at night than those who snack on high-protein snacks between meals. Thus, snacking every 3 hours can keep you from starving and prevent overeating at dinner.
Weight lifting doesn’t only help you build muscle but also prevents losing muscle mass and keeps your body toned. Soft weight lifting can also improve your bone health and boost your metabolism to burn more calories at rest. When you perform lifting, you build muscle and burn fat. Over time when you build more muscle, your body uses that muscle to burn more calories at rest and help you lose weight.
Do more cardio
Cardio is an aerobic exercise that can burn more calories and improve your physical and mental well-being. You can start with 30 minutes of exercise per day. It can be walking, cycling, swimming, or any other cardio exercise that suits you best. Walking is an easy way to start. Walk with a smooth motion at a slow pace. Remember, when walking for weight loss, distance is more important than speed. Cardio exercise also improves the duction of the heart and lungs to strengthen your muscle.
Switch to green tea
Green tea is packed with compounds called catechin, which is a great antioxidant and a natural fat burner. It is beneficial particularly for those looking to shred extra fat around their belly. Catechin found in green tea breaks down excess fat in our body by increasing the fat release from fat cells and prove your metabolic rate. So, switching from normal milk tea to green tea is a positive change you can make for weight loss.
The more slowly you eat, the sooner you feel full. Chewing your food more thoroughly and slowly can reduce your chances to eat more. Our brain takes 20 minutes to register the signal that you are full. By eating slowly you can easily reach the satiating point during the eating process and stop yourself from filling up extra calories. So take your time and enjoy each bite slowly.
Eat your fiber
Eat your fiber and save yourself from starvation. If sticking to a calorie deficit diet often leaves you starving, adding more fiber can help you. Food containing fiber promotes satiety and keeps you feel full over a longer period. Lentils, spinach, brown rice, fruits, and green vegetables are some healthy sources of fiber that you can add to your daily diet.
Use smaller plates
Using smaller plates makes the serving appear larger while big plates can make the food serving smaller, which can make you eat more. Studies have shown that using smaller plates helps people to eat less and consume fewer calories. It may not affect everyone but it’s a great strategy to keep your food in small portion.
Avoid Sugary beverages
Processed juice and energy drinks are your biggest enemy that can halt your weight loss journey. These drinks are high in calories and loaded with sugar that can lead to unwanted weight gain. One single 12- ounce soda can have 140 calories and 39 grams of added sugar. Besides that, they do not make you feel full for longer. Similarly, alcohol is liked to high obesity risks because it contains energy in the form of calories.
The basic formula to lose weight is to consume fewer calories than your body burns and create a calorie deficit. Portion control means eating less and being aware of the calories you consume throughout the day to meet your goal. Calculate your daily caloric need and then divide it into three meals and two snacks. One efficient way to keep track is to maintain a journal or use a calorie tracking app.
Drinking a significant amount of water is critical for the internal functioning of your body and health. Water stimulates metabolism and removes toxins from your body, which in turn boosts your body’s ability to burn calories. Because water has zero calories, drinking one tall glass of water before a meal can lead to fewer calorie intake and lead to weight loss. Keeping enough fluid in your body helps you combat bloating issues. Besides that, drinking water allows the effective distribution of minerals throughout the body.
Say No to refined food
If you got the habit of snacking on fries and burgers, you need to stop that right away. Avoid all kinds of processed and refined food because they contain highly saturated fat and calorie. Besides, they will not keep you full for long because they are plain carbohydrates with no nutrient value. Focus on healthy snack options such as whole grain, fruits, and nuts. Munching on these healthy snack alternatives offers several health benefits. It helps in lowering blood pressure, controlling blood sugar, and reducing the risk of many health diseases.
Choose whole grains
Substitute whole grains for refined grains like white bread, white rice, and cookies. Whole grains are packed with fiber that helps speed up your metabolism and keep you satiated for longer. Meaning they can reduce hunger and limit calorie intake. Choose whole-grain bread, pasta, popcorn, and brown rice.
Keep a food journal
Studies suggest people who maintain a food journal are more likely to stick with their meal plans and succeed at weight loss. It make you more accountable for what you eat and help identify areas of improvement. Take out few minutes each day and write down what you have eaten during the day. You can also use food tracking apps to regularly log your food and nutrition.
Before buying any food product from the supermarket, pay detailed attention to the label. Food labels tell you how many calories you are consuming along with useful information about the food’s nutritional value. Check out how many calories, fat, and sugar each serving contains, and then decide how useful the product is for your nutrition needs.
Fix your sleep pattern
Your sleep pattern can sabotage the outcome of your weight loss efforts. Those with Irregular sleep patterns tend to feel more hungry in the morning and consume more calories during the day. Lack of sleep can affect the regulation of your hunger hormones- ghrelin and leptin. When you are sleep deprived, your leptin can go low and reduce your feeling of fullness. While ghrelin can increase and make you feel more hungry.
Choose homemade over ready-made
One easy way to practice healthy and mindful eating is to cook your meal at home. Studies show that people who eat at home have a healthier weight and less body fat than those who eat out. Cooking meals at home will also allow you to save money and avoid surgery foods and beverages. Go shopping and get some healthy ingredients on hand to prepare a nutritious meal.
Get the right mindset
The right mindset is crucial in achieving your goal. And this applies to weight loss as well. If you are not committed to your goal, you will fail at achieving your end goal. Set smaller goals every day to maintain consistency and discipline. Picture yourself thin and remind yourself of your goal every night before sleeping.