Weight loss tips that work?
If you’ve ever tried to lose weight, you know how difficult the process can be. A fad diet that worked well for your friend might not work for you.
You’ve tried everything else and the pounds still won’t budge. To successfully lose weight you need to tune your diet and lifestyle with the necessary changes
But what are the necessary changes?
These are the weight loss tips you need to know and implement immediately for easy weight loss
- 1 Step 1: If you ate it, write it down
- 1.1 Step 2: Are you going to practice portion control or count your macros?
- 1.2 Step 3: Try intermittent fasting
- 1.3 Step 4: Plan ahead
- 1.4 Step 5: Eat more protein and vegetables
- 1.5 Step 6: Eliminate the liquid calories
- 1.6 Step 7: Add more fiber to your diet
- 1.7 Step 8: Cut back on added sugar
- 1.8 Step 9: Take up some form of exercise
- 1.9 Step 10: Vary the intensity of your workouts.
- 1.10 Step 11: Consider some weight lifting
- 1.11 Step 12: Try a low-carb diet
- 1.12 Conclusion
Step 1: If you ate it, write it down
For successful weight loss, you need to know how much you’re eating and what you’re eating. For most of us, we tend to overestimate just how healthy our diet is when in fact it’s nothing close to healthy.
This is why keeping a food journal is one of the most effective weight loss tips. Write down everything you eat, drinks included. This will give you a clear view of how healthy or unhealthy your daily diet is based on actual real data.
Make it easier on yourself and use apps such as MyFitnessPal to track down everything.
Step 2: Are you going to practice portion control or count your macros?
For you to lose weight, you need to eat less than your body requires.
By eating at a deficit your body is forced to burn stored fat to survive hence the weight loss. It all starts with the quantity of food you’re serving yourself.
Portion control includes using measuring cups of serving guides to avoid overeating. Don’t just eyeball your servings, you’ll end up overestimating.
If you prefer to count macros, you need to determine how much protein, carbs, and fats you need to achieve a caloric deficit. This will include measuring out all your meals and snacks
Deciding on what method you’ll use to keep track of your food quantities can make all the difference when it comes to weight loss tips.
Read more: How to get started on counting macros
Step 3: Try intermittent fasting
Intermittent fasting is a time-based approach to eating that focuses on periods of fasting and eating. For many people struggling to lose weight, intermittent fasting can make all the difference.
When you’re fasting, the number of calories you consume is drastically reduced, you achieve a caloric deficit even without trying.
There are different protocols to choose depending on whether you want to fast daily or weekly
Not only is intermittent fasting good for weight loss, but it also benefits health by improving heart health and promoting longevity.
Step 4: Plan ahead
For effective weight loss, you can’t leave your meal options to chance.
Stock your pantry with weight loss-friendly foods and throw out all the junk and processed food. Have a meal schedule for the week ahead and buy all the ingredients in advance so you can prepare healthy meals without stress.
You’re more likely to binge on unhealthy foods if you don’t have your meals figured out let alone getting the ingredients.
Read more: Try this 30-day healthy meal plan
Step 5: Eat more protein and vegetables
Eating more protein and vegetables is one of the best weight loss tips you can implement. Protein is an essential macronutrient for weight loss.
Not only does it keep you full, but it also reduces the number of calories you consume. Also, it boosts your metabolism as your body needs more energy just to break it down.
When you’re trying to lose weight, high-protein foods should be part of all your meals. Vegetables, on the other hand, are full of antioxidants and fiber.
Besides, nutrient-dense vegetables also keep you feeling full and reduce the amount of food you eat. The trick is always to have your veggies before your meals this way you end up eating just as much as you need.
Read more: 15 healthiest vegetables to eat daily
Read more: 36 high-protein foods to add to your diet
Step 6: Eliminate the liquid calories
A soda with your lunch, energy drinks in the afternoon and some fruit juice with dinner. These sneaky liquid calories add up.
For most people, it’s almost impossible to go a day without a sugary drink. Sugar-filled drinks are addictive and can derail your weight loss plans. They have no nutritional value yet they add major calories to your diet.
If you feel you can’t go without a drink, switch to these weight-loss drinks that will support your goals. Choose from green tea, coffee, apple cider vinegar or black tea.
Read more: 6 best weight loss drinks
Step 7: Add more fiber to your diet
Fiber-rich foods can help you achieve your weight loss goals. This is because the undigestable part of these foods forms a gel-like substance that sits in your stomach and slows down the digestion of food.
This is good for anyone attempting to lose weight because not only will you feel full for longer but you also end up consuming fewer calories.
Also, fiber-rich foods protein are considered prebiotics that promotes a healthy gut.
Fiber is only available in plant-based foods such as legumes, prunes, and avocados.
You can substance one animal-based protein for a plant-based protein for dinner or lunch and notice the difference.
Read more: High fiber foods you should eat daily
Step 8: Cut back on added sugar
According to the American heart association, women should consume 6 teaspoons of sugar while men should consume no more than 9 teaspoons per day(1).
Yet the average American consumes 17 teaspoons of added sugar per day(2). That’s more triple the recommendation for women and double for men.
Added sugar is one of the major contributors to belly fat and obesity.
This means more than just cutting back on coffee but also baked goods, sweets and candies, diet foods such as diet soda, and fruit juices.
The best way to cut back on added sugar is by always reading food labels.
Look out for words such as sugar, fructose, sucrose, high fructose syrup, glucose, cane sugar, corn syrup or barley malt among other names.
Read more: 56 names for sugar you didn’t know
Step 9: Take up some form of exercise
Exercise is an excellent way to burn extra calories. Exercises such as jogging, walking or swimming, yoga, and cycling are all effective ways to burn extra calories.
When you’re considering what form of exercise to take up, choose something you love and will be able to do at least three times every week.
If you love the gym, consider high-intensity interval training exercises for best results
Read more: best exercises to lose weight fast
Step 10: Vary the intensity of your workouts.
Are you doing the same exercise Monday to Friday in the same way? Bad news for you, your body is very smart and it adapts very fast. That is why if you’re doing the same thing you’re weight loss will hit a plateau.
By varying your exercise intensity, your body doesn’t know what to expect. It’s also a good way to speed up your metabolism.
If you’re love walking every day, vary the intensity by switching to jogging or running on some days.
You want to constantly vary your exercise intensity for easy weight loss.
Step 11: Consider some weight lifting
The worst part about being on any sort of diet is that as your body adapts it slows down your metabolism.
Not only that, you can lose muscle in addition to stored fats.
Weight lifting is the best way to deal with both of these issues. The good thing about weight lifting is it puts your body in fat-burning mode even after your exercise is over.
With weight lifting, you’ll not only lose weight but also look good.
Step 12: Try a low-carb diet
If nothing else sees to work for you, try a low-carb diet. Low carb diets do not only result in quick weight loss but also boost your health.
Your body is used to burning carbs for energy, they’re easy to break down but when you restrict the number of carbs you eat, your body turns to stored fat for energy.
This is the best-case scenario for you, you’re body’s fat-burning mode is on autopilot. You can try low-carb diets such as ketogenic diet or Atkins-diet.
Achieving weight loss can be a daunting task without the proper knowledge. Weight loss tips are a great way to identify how to tweak your diet, nutrition, and exercise for best weight loss results.
Start by changing your diet by eating more protein, vegetables and fiber-rich foods. Cut back on liquid calories from sweetened beverages.
To burn even more calories take up some form of exercise and vary the exercise intensity.
If you’re still not achieving your desired results, try intermittent fasting or a low-carb diet.