Losing weight is never an easy and straightforward process and it requires a lot of dedication, persistence, and effort in order to bring positive results. When you successfully manage to lose weight, you will feel much happier and satisfied with your life and your overall health will significantly better. You are probably wondering if you should start your journey to weight loss, right? You should, definitely! To make things easier and help you achieve your goals, this article will be focused on presenting 12 optimal tips on how to lose weight efficiently.
- Do you need to lose weight?
- Do you suffer from a specific health problem due to your weight?
- Is your weight lowering your self-esteem?
If the answer to the aforementioned questions is a yes, make sure you continue reading this article because we will present the most helpful methods to trigger a healthy shedding of surplus pounds without additionally worsening your health.
12 Best Tips on How to Lose Weight
To avert feeling hungry all the time and unsatisfied while trying to lose weight, it is of utmost importance to choose the most appropriate weight loss method for you. When talking about weight loss, beware of fad diets. Do you know what a fad diet is? This term encompasses eating regimes that promise a fast loss of weight, mostly through an unbalanced and unhealthy diet. Usually, these diets target individuals who want to shed surplus pounds, but without exercising. Despite claiming that they will contribute to the burning of fat, what you really lose with these diets is only water weight. If you have also been fooled by such diets, do not worry, below, you can check out how to get back on track!
1. Minimize the intake of sugar and starches
When you reduce the sugars and carbohydrates in your diet, the following changes will take place:
- The hunger levels will significantly drop
- You will consume fewer calories
- Your body will no longer burn carbs for energy, but it will use up the stored fat
- By eating fewer starches, you will reduce the levels of insulin
- The kidneys will efficiently expel surplus sodium and water from the body and you will experience less bloating and water weight as a result
Here are 10 sugary foods that you need to exclude from your diet for optimal weight loss:
- Low-fat yogurt
- BBQ sauce
- Ketchup
- Fruit juice
- Spaghetti sauce
- Sports drinks
- Chocolate milk
- Granola
- Flavored coffees
- Iced tea
- Protein bars
You are probably wondering which carb-rich foods you need to reduce or exclude from your diet? Here is a list with 10 such foods:
- Bread & grains
- Fruits like bananas, dates, raisins, pears, and mangoes
- Starchy veggies like potatoes, corn, sweet potatoes, and beetroots
- Pasta
- Cereal
- Beer
- Sweetened yogurt
- Store-bought juices
- Salad dressings
- Beans and legumes
2. Eat more fat, veggies, and protein
Did you know that dietitians highly recommend that weight loss meals should consist of a protein, a healthy fat, and a low-carb source? By doing this, you will regulate the intake of carbs to the RDA of 20 to 50 grams per day.
Let us check out some tasty protein sources:
- Chicken
- Beef
- Pork
- Lamb
- Salmon
- Trout
- Shrimp
- Eggs
- Tofu
- Nuts and seeds
Here are several suggestions for low-carb veggies:
- Spinach
- Tomatoes
- Cauliflower
- Broccoli
- Kale
- Brussels sprouts
- Swiss chard
- Cabbage
- Cucumbers
- Lettuce
What about sources of healthy fat? Here are the best ones:
- Avocado oil
- Coconut oil
- Olive oil
- Butter
3. Lift weights 3 times on a weekly basis
When you lift weights, the body burns a large number of calories and does not allow the metabolism to slow down, resulting in weight loss. If weight lifting is not the best option for you, you may also benefit from the following cardio workouts too:
- Jogging
- Running
- Swimming
- Cycling
- Walking
4. Exclude unnecessary snacking
Snacking without actually being hungry can be problematic if you are trying to shed those extra pounds. Therefore, avoid eating large amounts of the following foods while sitting in front of the TV and watching your favorite show:
- Baked goods
- Salted nuts in large amounts (opt for a small bowl or a handful)
- Dairy like cheeses and creams
5. Manage stress and sleep well
Chronic stress can elevate the cortisol levels in the body and make you feel hungrier and consequently, you will gain weight. Irregular sleeping patterns have been linked with poor self-discipline and higher chance of giving in to temptations (like sugar cravings) and losing your resolve to exercise.
6. Opt for supplements
Surely, the body requires a specific level of minerals and vitamins to function adequately and most of these nutrients are provided through the foods and drinks we consume. However, in case we do not eat the right foods or eat too little of them, you will feel hungrier. To avert this from happening, you may opt for quality vitamin and mineral supplements that have the power to lower cravings and allow you to lose weight successfully.
7. Choose the right drinks
When you try to lose weight, it is good to consume the appropriate drinks only, i.e. beverages that will decrease your appetite and speed up the metabolism. These are the best options for you:
- Water
- 100 percent fruit juices
- Homemade veggie juices
- Homemade smoothies
- Skim or low-fat milk
- Black, sugarless coffee
- Green tea
8. Get your hormones tested
But, what to do when you have tried it all but nothing seems to yield positive results? If this is the case with you, it may be beneficial to check for potential hormonal imbalances that are linked to weight gain.
9. Walk up and down stairs for 10 minutes
Any type of walking is effective in causing weight loss, especially walking up and down stairs. Only 10 minutes of this practice per day will aid you to shed up to 10 pounds per year!
10. Opt for smaller meals
No matter how hungry you are, you will eat more if you have more food in your plate. Therefore, replace your big plates and glasses with smaller options and learn to prepare less food than the amount you ate before. Furthermore, if you are out for dinner, opt for the smaller salad or sandwich variants.
11. Consume cereal for breakfast
According to studies, those who consume cereal for breakfast on a daily basis have a lower risk of obesity and diabetes than the ones who do not. But, opt for healthy variants only like:
- Porridge
- Whole wheat cereal
- Sugar- and salt-free muesli
12. Make a weekly eating plan
Believe it or not, studies point out that individuals who keep notes about their diets eat 15 percent less food than the ones who do not develop such a practice.
Final Thoughts on Weight Loss
Opposite to what you may have thought by now, a healthy weight loss without starvation is possible and doable. By introducing healthier foods and drinks to your daily diet and by being physically active the right way, the shedding of surplus pounds will quickly follow. When to start? There is no better time than today, that is for sure!
Reference sites:
- http://www.upmc.com/patients-visitors/education/nutrition/pages/fad-diets.aspx
- https://www.healthline.com/nutrition/how-to-lose-weight-as-fast-as-possible
- https://www.healthline.com/nutrition/18-surprising-foods-high-in-sugar
- https://www.webmd.com/diet/ss/slideshow-skinny-sipping
- https://www.rd.com/health/diet-weight-loss/how-to-lose-weight/
- https://www.dietdoctor.com/how-to-lose-weight
