22 Weight Loss Tips that’ll Help You Slim Down: Weight loss boils down to simple mathematics and yet many people struggle to achieve their weight loss goals.
This article will be a comprehensive guide that will attempt to help everyone reach their fitness goals. Before getting started it is important to state that nutrition will always be the deciding factor when it comes to the weight of an individual.
Exercise combined with healthy eating can help you reach your weight loss goals effectively but it is impossible to lose weight solely based on exercise.
Eat more protein: Protein is essential for building muscle mass and it should be the center of every meal. It keeps you satiated for a longer period and keeps you full.
It also reduces your appetite ensuring that you don’t overeat. Meat, eggs, and fish are good sources of natural protein. Along with that, protein supplements such as whey protein is a great source of lean protein.
Eat more vegetables: Vegetables are rich in vitamins and minerals and they also have fiber for which they tend to have a filling effect (Weight Loss Tips).
When eating vegetables, one should always prefer green leafy vegetables to starchy vegetables. For example, spinach and broccoli are better options than a potato.
Eat complex carbs instead of simple carbs: Complex carbs require a lot more time to be digested by the human body when compared to simple carbs. As complex carbs require more time to be digested, it keeps you satiated for longer and gives a constant supply of energy.
On the other hand, refined or simple carbs give a rush of energy when it is consumed but it is stored in the body as fat later on which causes a person to gain weight. One should avoid simple carbs like white rice, refined flour, and white bread. Some good sources of complex carbs are oats, spinach, sweet potatoes, and corn.
Eat healthy snacks: Having a handful of healthy snacks can come in handy when you are hungry. Dried fruits, peanuts, baby carrots are all great snack options. They will be particularly useful when you are outside and you don’t have access to healthy food.
You can carry these snacks with you when you are headed out and eat them when you are hungry instead of eating something that is not good for your health (weight loss tips).
Stay hydrated: Water is essential for most bodily functions and that is why drinking adequate water is one of the best tips for overall fitness. Staying hydrated helps weight loss in the following ways.
Firstly, when it comes to weight loss people often mistake being hungry for being thirsty and having water can prevent one from overeating. Secondly, drinking water at least half an hour before having meals increases metabolism and helps weight loss (weight loss tips).
It is also ideal to consume water as soon as one wakes up from sleep. To take this practice of drinking water to the next level, you can also add apple cider vinegar or drink lemon water without adding sugar to it to boost your metabolism and help in weight loss tips.
Drink green tea: Green tea is not a magic drink consuming which will automatically reduce all your weight-related problems. But it is loaded with antioxidants and can help to improve metabolism and help in losing weight.
However, it is to be noted that green tea contains caffeine and for this reason, it should be consumed only during the day or else if it is consumed at night it can mess up one’s sleep schedule.
Have spicy food: Spicy foods such as chili peppers are known to reduce appetite which results in smaller calorie intake. Moreover, they have a chemical compound called capsaicin which can boost metabolism and increase the rate of burning fat.
Avoid sugar: When it comes to weight loss, sugar is the number one enemy and unfortunately, it is present in most of the food items we see around us.
It is one of the simplest forms of carbs and it is stored in the body as fat. To reach your weight loss goals, cutting down sugary drinks and desserts is a must. Sugar is also found to be more addictive than cocaine by some researchers (weight loss tips).
If you do have a sweet tooth and find it difficult to avoid sweets then it is best to replace sugar with a healthier alternative such as stevia, jaggery or honey.
Avoid alcohol: Alcohol is not only an addictive substance but it is also known to increase appetite. So consuming alcohol itself is unhealthy and it can cause a person to eat more which may cause a person to put on some extra weight.
Avoid processed foods: Processed foods are crafted in such a way that they are pleasing to the palates of human and one would want to eat them as much as possible. These foods are also very high in sugar, salt, and fats which are all hindrances to weight loss and overall health.
Moreover, these processed foods are devoid of the nutrients that were once there when it was in its natural form.
Eat fruits instead of drinking smoothies: Between fruits and smoothies, fruits are always the better option. Firstly, because fruits contain dietary fiber which is lost when it is blended and converted to smoothies. Secondly, sugar is added to make smoothies which are harmful substances for the body.
Intermittent Fasting: Intermittent fasting is when you set a specific 8-hour period for yourself to eat food and fast for the remaining 16 hours. The only thing you can consume during your fasting hours is water.
You should also make sure that you keep your eating hours when your body is active and your fasting hours when your body is likely to be at rest.
Sleep is important: A good amount of sleep can be anywhere between 6 to 9 hours for a full-grown adult. The exact amount of sleep required for a person depends on his body characteristics.
When you combine your diet with exercise to lose weight, you will need proper rest to ensure that you reach your goals.
Exercise regularly: Doing some sort of cardio such as running, cycling, hiking or playing a sport can burn a lot of calories and help to stay fit. A person should do cardio for at least 15-20 minutes a day to get some noticeable results.
Practice weight training: One of the possible bad effects of losing weight is that weight loss can lead to losing muscle mass which is essential for the body. To remedy this, one should lift weights. It will improve the metabolism of the body and also prevent the body from losing muscle mass.
Use smaller plates: Although it may some silly humans are indeed conditioned to fill their plates when they eat something regardless of the size of the plate. So, using smaller plates can reduce the food intake which means the minimization of calorie intake.
Measure your progress: To lose weight measuring your weight consistently is essential. It will constantly keep you motivated as you will have the results in front of you. The measurement can be done daily or weekly.
Once you have followed a certain diet for a day and another one on another day, then you can easily tell by measuring which one works best for you. Weight should be measured at least once a week to track your progress and keep you motivated.
Allow yourself to have cheat meals: We live in a time and age where delicious food is all around us and it is unrealistic to even think of living our lives without encountering those once in a while.
The problem is that such foods are often unhealthy and loaded with refined carbs or sugar. Allowing yourself a cheat meal once or twice a week makes weight loss fun or at least bearable, to say the least.
Eat slowly: It is backed by studies that it takes some time for the brain to register when the stomach is full. That is why eating slowly will help signal the brain earlier and one can avoid overeating through this technique. Practicing mindful eating will help a person to eat slowly.
Starving yourself is not the answer: Some people starve themselves to reach their weight goals. But it is a very unhealthy way of losing weight because a person also ends up losing a lot of muscle mass when this method is followed.
And for most people, even if they lose weight the result is never sustainable and they always end up regaining their weight by falling into unhealthy eating once again.
Control your addiction: If you have unhealthy eating habits and you indulge in eating foods with a lot of sugar, refined carbs or processed junk food then it is best to not go for any extreme changes.
Cutting out one bad food at a time should be enough as long as you stay true to your commitment.
Aim for sustainable results: It is more important to retain what you achieve than achieving your goals. It is important to not think of fitness as a short-term goal and once it is achieved one will fall back to the old unhealthy ways of living.
Most people who try to lose weight by following some sort of specific diet end up gaining more weight later on in their lives. So, it is important to have realistic, long term goals when it comes to fitness and have fun in the process.