Are you constantly searching for weight loss methods that actually work? Do you feel exhausted from not being able to reach the desired weight loss results? Have you been feeling that the best weight loss method is non-existent?
If the answer to these questions is a “yes”, do not worry- we are here for you. When you finish reading this comprehensive guide, you will learn how to optimize your weight loss plan and finally get the body you have always dreamed of.
Plus, you will learn important information about how to improve your overall lifestyle and health, which is essential for happy and satisfied dieters!
Regardless of why weight loss is on your mind, for example, physical appearance, health or some other reason- it is doable! There are effective methods that can bring you closer to your weight loss goals. In this guide, you will:
- Lose weight in a healthy way with best weight loss methods
- Learn which foods are healthy and which ones are not
- Learn the best workouts for a successful weight loss
Are you prepared to begin losing weight and feeling better in your own skin? If yes, continue reading this article. Implement the tips today and soon, you will have a slim and skinny body and be much healthier than ever before!
15 Best Weight Loss Methods that Work
1. Transform your nutrition
Though we hear a lot about the emphasis on healthy diet if we want to lose weight, do we really know what it means to eat healthy? In order for a dieter be a healthy eater, he/she needs to follow a good nutrition which will keep them nourished, active, and healthy.
On the other hand, if most of your diet habits are poor, i.e. you are overeating and piling up on empty calories and lacking nutrients, you significantly decrease your chance for weight loss. So, if you want to have a slim body, the best weight loss method to begin with is to replace your poor eating habits with healthier ones.
What is the best way to follow a healthy diet? Begin by getting rid of all the bad stuff, i.e. processed and refined foods, pre-packed foods, GMOs, foods full of added sugar, bad carbs, and soda drinks. Then, start adding the good stuff – boost your intake of whole foods and fruits and veggies, legumes, seeds, nuts, and herbs.
When trying to shed surplus pounds, the focus should not be solely on going on a diet, but transforming your complete nutrition. This is the only stable and long-term weight loss method.
On the other hand, relying on fad diets is a short-term solution which can cause a lot of other complications with your weight and diet.
Facts about healthy diet:
- Helps achieve steady weight loss
- Boosts the overall health
- Increases food enjoyment
Pros:
- Does not cause health problems
- Encourages weight loss naturally
- Provides long-term results
Cons:
- Potentially costly
- Some healthy foods may be hard to find
2. Try juicing
Did you know that juicing is one of the most beneficial ways to intake a lot of nutrients at once without having to eat large portions of whole veggies and fruits? And, for a lot of people, it is a very effective weight loss method.
In the last years, juicing has been gaining a lot of popularity. But, what actually is juicing? This is a process of extracting liquid from vegetables and fruits by hand or with a juicer. This juice is free of skin, pulp, and seeds. Though it contains antioxidants and nutrients, it does not have the fiber which is present in the fruit or veggie when you eat it whole.
Though there is scarce research on juicing, successful dieters swear by it. One of the most popular juice diets is the juice fast or replacing meals with juices. The goal is to shed weight by avoiding solid food and increasing the intake of nutrients from juices and consuming a low amount of calories. A juice fast can last for days or for weeks, even though some dieters practice them regularly.
Facts about juicing:
- Promoted as a quick weight loss method
- Provides a lot of different nutrients at once
- Juice diets focus on liquids rather than on solids
Pros:
- Supplies the body with antioxidants and nutrients
- Lowers the overall intake of calories
- It encourages a rapid shedding of pounds
Cons:
- Low on fiber- a pivotal nutrient for the digestion
- It can affect the metabolism negatively
- It can decrease muscle mass
3. Drink more water
Did you know that numerous studies support the theory that water can help with weight loss? Plus, hydration is a key factor in how much weight you will lose and how good your digestion and muscle function will be. So, if you want to have a powerful weight loss ally, drink more water!
It will naturally suppress your appetite and prevent overeating. Moreover, cold water consumption may boost the efficiency with which your body burns calories because the body will need to waste more energy, i.e. calories, to heat up the water for the digestion. And, without doubt, when the body does not receive enough water, it cannot adequately metabolize fat and carbs.
Water can be considered a best weight loss method because it will aid the removal of accumulated waste from the body. This will decrease the chance for digestive issues like diarrhea, indigestion, and constipation. This will help you feel less bloated, swollen, and tired and lose those surplus inches from your waist and decrease the retaining of waste.
Facts about water:
- Essential for our overall health
- Pivotal for proper hydration
- Helps metabolize fat and carbs
Pros:
- Betters the digestive processes
- Helps eliminate surplus waste
- Decreases water weight
Cons:
- It needs to be consumed in sufficient amounts to help
- It may taste too dull to some people (enrich it with lime or lemon!)
- There is lack of precise information about the influence of water intake on weight loss
4. Boost your protein intake
Did you know that high-protein diets are a popular weight loss method? Some people follow the diet for a couple of weeks whereas others may decide to keep it long-term. Be that as it may, this diet has definitely its benefits and disadvantages.
If you decide to boost your consumption of protein to lose weight, you will definitely notice a fast initial loss. This may include water weight too. This reduction in weight may be motivating for a lot of dieters and help them stick with their diet changes permanently.
Moreover, this type of diet may decrease the levels of bad cholesterol, which may additionally lower your risk of obesity. When you eat sufficient protein, you feel sated and as it takes more time to be digested than fat and carb, protein will stay in the belly longer.
This may be the best weight loss method for you if you are looking to shed pounds fast or if you have to lose a significant amount of weight. The best sources of protein include eggs, lean meat, fish, beans, and other plant foods like tofu, tempeh and veggies like asparagus, spinach, etc. This weight loss method will give you results.
Facts about protein:
- Takes longer to digest
- Prolongs the satiety
- Helps get rid of water weight
Pros:
- Enables fast weight loss results
- May help with excessive weight
- Decreases the bad cholesterol
- Prevents overeating
Cons:
- Not suitable for people with liver or kidney problems
- Surplus protein may weaken already-weak bodily functions
- The rapid loss of weight may cause irritability and headaches
5. Follow a low-carb diet: Is it a good weight loss method?
This weight loss method is used by many people and give them great results. Carbs, as you may already know, are a significant energy source for the body and they are of two types, i.e. simple and complex. The former are present in refined sugars and fruits whereas the latter or starch is present in brown rice, grains, whole grains, beans, and root veggies.
The complex carbs which are refined become refined starches, for example, flour, white bread, baked goods, white rice and pasta, and processed cereals. Since they are a pivotal energy source, you need to be extremely cautious when reducing their consumption. When a person lowers their carb intake, they are following a low-carb diet that is created to better the overall health, trigger weight loss, and relieve specific health problems.
The focus is to replace the foods abundant in simple carbs with complex carbs and foods rich in healthy fat and protein. How does the reduction of these carbs assist in weight loss? Namely, when we decrease the consumption of carbs, our body’s glucose production lowers too. Glucose is known to participate in weight and blood sugar regulation.
Our body usually burns it from carbs and transforms it into energy. But, when there is insufficient carbs, the body will turn to other energy sources like stored fat to produce energy. Consequently, your chance of losing fat and water weight increases. So, is this weight loss method something for you?
Facts about low-carb diets:
- Popular weight loss ally
- Helps the body burn fat for energy
- Improves the overall health
Pros:
- Regulate the appetite
- Encourage loss of surplus fat
- Lower the blood sugar and insulin
Cons:
- Higher risk of constipation
- It may cause kidney damage if followed long-term
- Not recommendable for people with liver or kidney disease
6. Limit added sugar
When looking for the best weight loss method, what should i know about sugar? One of the major reasons why adults find it hard to shed weight is refined or hidden sugar and often times, one cannot precisely know the amount of sugar they eat daily. This is because sugar today is added to so many different products, including salad dressings, bread, ketchup, premade smoothies, fruit yogurt, etc.
But, no matter from where you acquire it, refined sugar can prevent a healthy weight loss. Why is sugar a major weight gain contributor? Because it contains a high amount of calories and it can lead to surplus fat gain and fat storage in different sections of the body. The most problematic aspect of refined sugar intake is when it is consumed excessively.
Since the major rule of every weight loss program is to make the body burn more calories than the amount you consume, dropping your intake of sugar is a beneficial way to minimize calories. Remember, sugar is called by different names so you need to learn them and be able to avoid products which contain it. When it comes to the natural sugars present in fruits, veggies, and dairy, though natural, it still needs to be consumed moderately. So, when looking for the best weight loss methods, you should consider stay away from sugar.
Facts about added sugar:
- Causes weight gain
- Rich in calories
- Added to numerous foods today
Pros:
- Elevates the dopamine levels
- Gives a rapid energy boost
- It is an instant mood booster
Cons:
- Helps reduce your calorie intake
- Encourages weight loss and clears out the skin
- Increases the energy levels
7. Take supplements
Anither great weight loss method is to look for the right pills. If you have been trying to lose weight, you have probably heard about adding dietary supplements. Supplements is an umbrella term which includes several different products, including minerals, vitamins, enzymes, and herbs. When you take the adequate supplement, you can improve your weight loss efforts and the overall health.
However, they are not without risks and it is therefore best to consult a dietician or your physician prior to deciding on a supplement. These products are created to enrich your diet, especially if you are lacking a specific vitamin. And, you must never consider them to be a replacement for a healthy, varied, and balanced diet.
The best way to acquire the nutrients you need is from food! Though healthy diet and physical activity are proven weight loss methods, supplements may be precisely the boost you have been looking for. These pills, powders or capsules encourage weight loss through three different actions, i.e. blocking of the carb and fat absorption, reducing the appetite, and speeding up the metabolic rate.
Though there is scarce scientific data on how much they can help, many dieters swear by them. If you decide to add a supplement to your weight loss plan, make sure you choose a quality one from a reputable manufacturer.
Some of the most popular weight loss supplements include capsaicin, chitosan, bitter orange, garcinia cambogia, glucomannan, green coffee bean extract, green tea, green tea extract, and CLA. So when looking after a good weight loss method, this can be something to consider.
Facts about supplements:
- Popular weight loss method
- Work in different ways to encourage weight loss
- Beneficial if you already follow a healthy diet and work out regularly
Pros:
- May ease the digestion of food
- Supply you with needed nutrients you may be lacking
- They are not addictive and boost your energy levels
Cons:
- Most of them are not FDA regulated
- They may cause gassiness and elevate the blood pressure
- Scarce scientific data about their efficiency
8. Try intermittent fasting
In the last couple of years, intermittent fasting has become a popular weight loss method. This is a type of a fasting regime during which one has a small time window for eating, usually less than 8 hours, and the rest of the day is dedicated to fasting.
The fasting may range anywhere from 16 hours to 1.5 days. It is not recommendable to fast for more than 24 hours. According to human studies, intermittent fasting can help lose a major amount of weight and fat and reduce your waist circumference.
Plus, it will help you improve your overall health. How does this type of fasting trigger weight loss? It does this by getting the body into a state of ketosis faster and reducing the glucose reserves. In turn, this makes the body reach for the fat storages to produce energy.
An excellent tip for beginners in intermittent fasting is to replace your breakfast for black coffee and eat in the following 6 hours and then fast. If you want to lower calories and give your metabolism the boost it needs, opt for this useful weight loss tool.
Plus, it is one of the rare weight loss tools that targets visceral fat, that is, the stubborn, internal fat around the abdominal organs. Fasting as a weight loss method is here to stay.
Facts about intermittent fasting:
- Potent method for sustained loss of weight
- Puts the body in a state of ketosis
- Increases the burning of fat
Pros:
- A weight loss method that improves the metabolism
- Increases the number of burned calories
- Targets visceral fat
- Healthy weight loss method over time if doing it right
Cons:
- Fasting for extended periods may put a lot of stress on the body
- Prolonged fasting may cause tiredness, low energy, and even depression
- It requires a lot of dedication and persistence
9. Include cardio to your workout plan
This weight loss method has become very popular. Without doubt, in addition to making the needed diet improvements, you also need to exercise regularly if you want to lose weight and keep it that way. One of the most praised workouts for effective loss of weight is cardio. It is the right choice for those who want to get rid of fat, but stress and anxiety too!
When done properly and regularly, aerobic workout, that is, cardio, can be your best weight loss ally. As the body needs to burn more calories than the amount we intake for weight loss to happen, cardio can help because it is a type of workout that speeds up the burning of calories. Cardio exercises are numerous and some of the most popular ones are jogging, walking, and sprinting.
Low-intensity steady state cardio is considered to be highly beneficial for shedding surplus fat. This is a type of cardio during which the same low intensity pace is maintained for a specific period of time. Some LISS workouts include swimming, cycling, rowing, elliptical trainer, etc.
You can also try HIIT or high-intensity interval training that also betters the body’s capacity to burn fat. This is very suitable option for those who do not have the time for an hour-long jog or a walk several times per week. This is because you can reap benefits from a 15-minute HIIT workout.
This will not just enhance your body’s burning of fat, but it will also contribute to an after-burn effect, that is, the burning of fat continues after you have finished working out. When looking for the best weight loss methods, this one is a must. Chose this weight loss method and you will not regret.
Facts about cardio:
- Great weight loss method for overall health and weight loss
- Lowers stress and anxiety
- Enhances the body’s burning of fat
Pros:
- Betters the health of the heart
- This weight loss method strengthens the immunity
- Helps lose, but keep weight off too
Cons:
- Puts you at a higher risk of muscle loss
- Increased cardio may weaken the metabolism
- Overtraining may cause physical and mental tiredness
10. Add strength training
This weight lose method will for sure give you results. Though cardio is considered the most beneficial type of workout to burn more calories, strength training also plays its role. Though it does not provide any heart-pound and sweat dripping as cardio does, strength training will help you build lean muscle.
And, more muscle enables the body to burn more calories even when you are resting and contributes to your overall calorie deficit. It does this by elevating your base metabolic rate also known as BMR.
When you have more muscle, it means that the body needs more energy to break them down and synthesize. Therefore, when you boost your muscle mass, you are also boosting your metabolism. With this weight loss metod, you will for sure lose weight. So do not miss this weight loss method if you are looking for great results.
Facts about strength training:
- Great addition to cardio
- Helpful weight loss tool
- A weight loss method that helps build muscle
Pros:
- Adds to the overall calorie deficit
- Helps burn calories even when you are at rest
- This weight loss method makes the body leaner and more defined
Cons:
- Overusing the muscles may cause muscle pain
- Too much strength training may cause muscle tear
- You may need an expert to guide you, especially if you are a beginner
11. Stay away from processed foods
Good weight loss methods do not welcome processed foods. As you may already know, processed foods are foods made with the usage of chemical or physical treatments. This results in a different food from its original state. An example of a processed food is a sausage, i.e. it is a blend of meats. Often times, they contain synthetic additives and other ingredients which are not as healthy as eating fresh and whole foods.
Though many manufacturers try to mask the ingredients in effort to make the product sound healthier, we should know better. For example, if the processed food claims that it is rich in vitamin C, this is actually a synthetic vitamin which will be less absorbed by the body. Hence, if you want to lose weight in a healthy way, despite how convenient they may seem, leave processed foods aside. They have been linked with weight gain.
Some of the reasons why that frozen pizza or a bag of chips are not your friends is because they are full of added sugar, low in fiber, and full in oils and trans fats. Plus, they are highly addictive and can easily cause you to eat more and thus, overeat.
If you consume them excessively, they can cause you to gain weight and may also increase your risk of serious illnesses if you do not follow an overall healthy diet and work out regularly.
Facts about processed foods:
- Popular because of their convenience and affordability
- Processed food is everywhere
- Comprised of different ingredients like oils and additives
Pros:
- Convenient
- Inexpensive
- Made to last long
Cons:
- Full of unhealthy ingredients
- Low on fiber and important nutrients
- Increase the risk of disease
12. Choose healthy snacks
looking for a tasty and healthy weight loss method? Well, then this one is a must for you. With certainty, unhealthy snacking can impede your weight loss efforts. However, healthy and balanced snacks can help you curb off those cravings without worrying about weight gain.
What’s more, healthy snacks do not just regulate your weight, but are also good for your overall health. Thanks to being more popular than ever before, healthy snacks come in numerous different options, including energy bars, dark chocolate, fruits and veggies, unsalted nuts or gluten-free snacks.
Why are healthy snacks a beneficial weight loss tool? -Because these foods will prolong your satiety and lower the buildup of surplus fat. Another excellent advantage of healthy snacks is that there is an array to choose from and you can also make your own healthy snacks at home! So what are you waiting for, this healthy weight loss method is something you have to include in your life.
Facts about healthy snacks:
- Available and easy-to-make
- A weight loss friendly food
- Supply you with the needed nutrients
Pros:
- Better the overall health
- Elevate the energy levels
- Support shedding of surplus pounds
Cons:
- May be expensive
- You may consume a lot of calories
- It may cause you to snack too much
13. Use protein powder as a weight loss method
When looking for a popular weight loss method, this one is used by many. According to a lot of dieters, protein shakes are a beneficial substance that can be of aid for weight loss or for gaining lean muscles. Nonetheless, to optimize their effect, you need to make them a part of an already healthy diet and regular workout plan.
When used on their own, they will have scarce or no effect. According to some studies, there is a link between protein shake consumption and weight loss. It was discovered that the obese participants who consumed a protein meal replacement as part of their low-calorie diet lost more weight than those who did not use replacements.
Protein powder is considered an advantageous weight loss method because of its convenience and long shelf life, but also because it aids weight loss and helps gain lean muscle and keeps you sated longer than carbs and fat. Though the best way to supply your body with protein is through whole foods, protein powder may also be beneficial.
Whether you use it as the occasional meal replacement or as an addition to your already low-calorie nutrition, it has the capacity to regulate your hunger and help you keep up with your weight loss. It was also found to increase the loss of body fat and to hold on to more lean muscle.
Facts about protein powder:
- Used as a meal replacement in low-calorie diets
- A popular weight loss supplement
- It is convenient and has a long shelf life
Pros:
- Helps gain lean muscle
- Maintains the satiety longer than fat and carbs
- Boosts the body with an important weight loss nutrient, i.e. protein
Cons:
- Does not offer the same advantages as whole foods
- Do not contain fiber
- Surplus protein may increase your risk of kidney stones and osteoporosis
14. Do not forget about coconut oil
Nowadays, we hear a lot of diet experts recommending alternative cooking oils like coconut oil. This oil is considered to be healthier and beneficial for weight loss than other oils like the hydrogenated ones.
Though it is a fat, it is the world’s most popular weight loss friendly food. This is because it is a one-of-a-kind fatty acid blend that has a potent impact on the metabolism. According to some research, adding it to your diet can help you lose fat, particularly one from the abdominal area.
Remember, despite being a fat, it is consisted solely of medium-chain fatty acids which are metabolized differently than other fats. As it has thermogenic properties, it elevates the burning of fat and one calorie from this oil is not the same as a calorie from butter or olive oil.
However, as it is still fat, it should not be consumed in excessive amounts as it can contribute to weight gain. Moreover, it is will also regulate your appetite and prevent overeating. You do not need huge amounts of coconut oil to benefit from it; 30 grams per day will suffice!
Facts about coconut oil:
- A healthy type of fat
- Used to help lose weight
- A healthy alternative to hydrogenated oils
Pros:
- Helps lose abdominal fat
- Increases the burning of fat
- Balances the appetite
Cons:
- It can cause weight gain if consumed excessively
- It can elevate the levels of bad cholesterol
- High in saturated fat
15. Choose the right fats
The best weight loss methods, will for sure include the right fats. Same as carbs, fats are a crucial energy source for the body; however, they are considered to be contributing factors to heart illness and obesity. However, this is true for some fats only, that is, the bad fats. The good fats and in the right amount are actually good and necessary for our overall health as every cell in our bodies has a fatty layer that enables optimal cell function.
Bad fats are saturated and trans fats that are present in animal products, including cheese, meat, seafood, egg yolks, and poultry skin. They can cause heart illness by increasing the cholesterol, as well as weight gain due to the surplus calories they have and which the body stores as fat. The trans ones are created through a hydrogenation process when a hydrogen is added to a vegetable oil to prolong its shelf life.
Before choosing good fats to be your weight loss ally, note that they can be of two distinct types, that is, monounsaturated and polyunsaturated fats. The former are present in avocados, olive oil, and nuts and the latter in sunflower, fish oil, and cottonseed. When you add healthy fats to your diet, you will encourage weight loss in numerous different ways.
Namely, they prolong the satiety and help lower your intake of food and regulate the hunger. It will also help you fight off stubborn belly fat.
Facts about good fats:
- Important energy source
- Comes in different types
- Healthy fats can encourage weight loss
Pros:
- Nourish the body
- Prolong the fullness
- Help balance the hunger
Cons:
- High in calories
- Saturated fat increases the bad cholesterol
- Unhealthy fats increase the risk of cancer
Final Thoughts
Often times, many dieters face periods when their weight loss is stagnant or they are not satisfied with the results. This usually happens when they follow fad diets or fail to implement the two most important elements, that is, a healthy diet and regular exercise. This is why it is essential to find the best weight loss methods before you start your weight journey and ensure optimal results.
When you take the right weight loss approach, you do not just increase the chances for successful loss of surplus pounds, but you also preserve your optimal health and well-being. First and foremost, it is pivotal that you improve your diet by removing the unhealthy things and increasing the intake of the good stuff.
Go gradually with the elimination and addition to help your body adjust easier. And, in the same time, come up with a suitable workout plan that will contain cardio and strength training. This will help your body burn more calories and build more muscles and make the body leaner.
When it comes to your diet, focus on veggies and fruits, healthy fats, and good carbs. Stay away from the processed and refined foods, especially added sugar, because they can sabotage your weight loss efforts and actually cause weight gain. If necessary, consider adding some quality supplements for an additional boost. Some people may decide to fast intermittently and this could also be a beneficial weight loss method.
If you follow our comprehensive guide comprised of the 15 best weight loss methods, you will not just trigger a healthy shedding of pounds, but you will also learn how to live a healthier and happier life!
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