So, you have decided to lose weight and looking for realistic tips for weight loss; well you have come to the right place. Being overweight or obese can cause many health problems such as diabetes, hypertension and heart disease. Hence, it is essential to find effective ways through diet and exercise to control and to lose weight. But at the same time, it’s also important not to starve yourself, but rather to find successful ways to lose weight.
Here are the top fifteen tips for successful weight loss which will help you to achieve your goal. Read on!
1. Count your calories
Counting and keeping track of your calorie intake can be very useful when losing weight. Also, doing so increases your awareness of what you are consuming. Some studies have also shown that maintaining a food diary can help in losing weight.
Practicing portion control is also one of the effective tips for weight loss. Using smaller plates has also been shown to help some people eat lesser calories.
2. Cut down on carbohydrates
One of the tips for weight loss is to consume a diet with low carbohydrates. Many studies have shown that such a diet can help you lose 2-3 times as much weight as a low-fat diet. Also, try to consume carbohydrates with their natural fiber, that is, avoid eating refined carbs, such as white bread and pasta, which have been stripped of their fibrous, nutritious parts.
Moreover, some studies have also shown that refined carbs can increase blood sugar rapidly, leading to hunger and increased food intake after a few hours. It is also strongly linked with causing obesity.
3. Stop consuming added sugar
Most of us consume way too much-added sugar, which can be considered as the worst ingredient in our diets. Studies have shown that sugar consumption has a strong link with greater risk of obesity, heart disease, and type 2 diabetes.
4. Take probiotic supplements
Probiotics are beneficial bacteria which improve the functioning of the digestive tract. Moreover, taking probiotic supplements which have bacteria of the Lactobacillus subfamily have been shown to reduce fat mass.
5. Include more fruits and vegetables in your diet
One of the tips for weight loss is to consume more fruits and vegetables. They are full of nutrition and contain few calories. Their water content is also high which gives them low energy density, that is, they are more filling.
Fruits and vegetables also have a high fiber content, which is often recommended for weight loss. Some studies have shown that consuming fiber can increase satiety.
6. Chew more slowly and thoroughly
Your brain does not immediately register how much you’ve eaten, which is why it may take it a while to feel that you’re full. According to some studies, chewing more slowly can decrease calorie intake and increase the production of hormones linked to weight loss. Moreover, chewing more thoroughly may also reduce calorie consumption.
7. Eat more protein
Adding protein to your diet is one of the effective tips to lose weight. Proteins are essential for the human body as they are used in the production of hormones, enzymes, and other useful chemical substances. When you start losing weight, you lose both, fat and muscle.
Hence, consuming enough protein daily will provide the energy your body needs to burn fat and maintain a calorie-burning lean muscle. According to some studies, eating a high-protein diet can boost metabolism by 80-100 calories per day and also cut the desire for late-night snacking in half.
8. Stop consuming sugary drinks
Sugar is not good for our bodies, but sugar in liquid form is even worse. Studies show that calories from liquid sugar can be the single most fattening source in our diets. Sugary drinks include sugar-sweetened beverages, carbonated soft drinks, and even fruit juice.
9. Make sure to get good sleep
This is another of the tips for weight loss and is as important as diet and exercise. According to studies, poor sleep increases the risk of obesity to 89% in children and 55% in adults.
Exercising regularly is necessary for both, our physical and mental health. Moreover, it is also essential for successful weight loss. It is not mandatory to join a gym or hire a personal trainer, but try to incorporate at least an hour of moderate-intensity activity into your everyday routine. This could simply just be brisk walking.
You can try doing aerobic exercise or cardio as it’s a very effective way to burn calories, especially the belly fat. You can also try out resistance training, which increases muscle strength and also boost metabolism.
11. Decrease stress
Stress can have very harmful effects on our physical and mental well-being. Moreover, stress can make you crave for more sugary and fattening foods in order to achieve a sense of momentary pleasure, which can lead to weight gain.
12. Increase your water intake
Another of the tips for weight loss is to drink more water, which can boost metabolism and help burn off some more calories. Also, drinking water before meals is very effective for successful weight loss.
A study showed that people who drank around 17 ounces of water about 30 minutes before meals ate lesser calories and lost 44% more weight than those who didn’t.
13. Include whole eggs in your diet
Eggs are very healthy and rich in protein. According to studies, replacing a grain-based breakfast with eggs can help you feel fuller and consume fewer calories for the next 36 hours. It can also help you lose more weight and body fat.
14. Drink green tea
Another one of the tips for weight loss is to drink green tea. It contains powerful antioxidants, called catechins, which increase fat-burning in our bodies.
15. Try intermittent fasting
Intermittent fasting is an eating pattern in which you alternate between periods of eating and fasting. Some studies suggest that this is an effective way for weight loss just as calorie restriction is. It may also reduce the loss of muscle mass that is usually linked with low-calorie diets.
Anyone who is aiming to lose weight can try out these tips for weight loss to successfully get a healthier body.