Are you finding ways to trim your body fat? Or have you tried some strategies in the past without being successful? There must be hundreds of strategies you must have tried till now and possibly all of them have gone to waste. That’s merely the reason you are searching for some more weight loss tips that can give guaranteed results.
This article is directed towards all of you still struggling to lose body weight. Don’t get disappointed. We have mentioned effective and proven weight loss tips backed by strong evidence. The best part, these weight loss tips are effective for men and women alike.
Weight Loss Tips
Before getting started, keep your cool, these weight loss tips are very easy to incorporate into your daily life. Some of them are hacks, some provide shortcuts, and some of them don’t even require you to do anything. One noteworthy thing is to be consistent throughout your weight loss journey. The weight loss tips we have included are effective and backed by scientific evidence.
- Get Enough Sleep
- Slow Chewing of Food
- Consume Coconut Oil
- Drink Lots of Water
- Consume Eggs in Breakfast
- Drink Green Tea
- Low-Carb Diet
- Control Portion Sizes
- Avoid Sugary Drinks
- Move Your Body
- Healthy Eating
- Include More Spices
- Intermittent Fasting
- Mindful Eating
- Food Diary
TIP # 1: GET ENOUGH SLEEP
Sleep seems like a very minimal thing but holds great importance in keeping you healthy and functional. In this fast-paced world, we hardly get time to complete our sleep hours or get an uninterrupted one. According to a study, poor sleep is directly linked with obesity from childhood to adulthood. When we see its benefits, sleep plays a key role in controlling our weight, lowering the risk of injury in daily activities, mood elevation, and whatnot. Additionally, when we get enough sleep, Leptin, a hormone, is increased signaling to our brain that satiety is achieved. Thus, we eat less and prevent further weight gain.
TIP # 2: SLOW CHEWING OF FOOD
Though chewing is considered healthy for strong digestive health, slowly chewing your food can make quite a difference for anyone who wants to lose weight. Experts suggest that chewing food 32 times before finally swallowing it can reduce the chances of weight gain. It gives your brain a signal that you have eaten enough food. Therefore, extra chewing slows the pace of eating, thus consuming less food and gaining less weight.
TIP # 3: CONSUME COCONUT OIL
Coconut oil is associated with numerous health claims, weight loss being one of them. Coconut oil contains medium-chain fatty acid (MCT), consuming it increases energy expenditure which will burn more fat. Studies suggest that medium-chain fatty acids increase the oxidation and burning of fat in the body in such a way that they may prevent obesity in humans. It is an easy weight loss solution resulting in achieving satiety at an early stage.
TIP # 4: DRINK LOTS OF WATER
Adopt the practice of drinking lots of water every day before your meals to see significant results. Drinking water 30 minutes before any meal will enhance feelings of fullness, reducing the intake during meals. Water is 100% calorie-free, drinking 1 – 2 glasses of water on an empty stomach in the morning will not only cleanse your body but also help you in losing weight.
TIP # 5: CONSUME EGGS IN BREAKFAST
For a balanced diet, eating eggs in the morning can provide many health benefits. A growing body of research recommends that eating eggs supports weight loss. Eggs have a rich protein content and low calories. This increased protein content keeps you full throughout the day and increases your metabolism to burn more calories. Turn your breakfast into a full meal with eggs and couple it with fruits and vegetables. One important thing to remember is that protein takes longer to digest than fats or carbohydrates, thus meeting your satiety for longer periods.
TIP # 6: DRINK GREEN TEA
Green tea itself contains near to no calories if it is kept free of extra additions. It is beneficial for weight loss as it helps the metabolism to become efficient. Research has suggested that it includes caffeine and catechin (antioxidant), increasing the amount of energy the body uses and the latter helps in breaking down excess fat. While talking about the ideal time for having green tea, it is recommended in the early morning before work out. You must be thinking that green tea also contains caffeine so how is it beneficial? Although it does contain caffeine, the amount compared to coffee is minimal.
TIP # 7: LOW CARB DIET
Lowering carbs from your diet tends to decrease your appetite resulting in automatic weight loss. Based on the data, for short-term weight loss, a low-carb diet is better than a low-fat diet. Avoiding refined carbs would be sufficient like sugar, candy, and white bread. It is observed that some people reduce their daily carbohydrates intake, cutting it down to around 50 – 150 grams per day.
TIP # 8: CONTROL PORTIONS SIZES
Controlling the foods you eat along with clean eating can help you lose weight as well as maintaining it. It is observed that we eat all of what we put on our plates. Therefore, the sizes of plates, spoons, and glasses, can unintentionally influence our food intake. Secondly, try to use your plate as a portion guide. A rough guide would be:
- Vegetables or salad: Half a plate
- High-quality protein: Quarter of a plate ( meat, poultry, fish, eggs, dairy, tofu, beans, & pulses)
- Complex carbs: Quarter of a plate (whole grains and starchy vegetables)
- High-fat foods: Half a tablespoon – 7 grams (cheese, oils, and butter)
Evidence suggests that people tend to eat more out of jumbo packages of food irrespective of its taste or quality.
TIP # 9: AVOID SUGARY DRINKS
There is sufficient scientific evidence on avoiding sugary drinks. It indicates that avoiding them will reduce the likelihood of obesity and related diseases. Sugar-sweetened beverages are a regular drink choice for many and these can be swapped with healthier beverages, with water at the top. If you are a fan of carbonation in drinks, try out sparkling water, if the taste is too bland, try naturally flavored sparkling water, or you can add slices of sliced fruits or fresh herbs.
TIP # 10: MOVE YOUR BODY
While people go on extreme diets to achieve weight loss goals, they often fail to realize that these diets can cause muscle loss which is quite unhealthy. The body starts utilizing muscles when the appropriate diet content is not received. It is suggested to keep a track of your muscle mass and start weight training. By lifting weights, more calories will burn and metabolism will be strengthened. Other activities that can be incorporated are cycling, running, swimming, aerobic exercises, or boxing, etc.
TIP # 11: HEALTHY EATING
Different foods have different metabolic pathways, meaning that they have different effects on our appetite, hormones, and the calories we burn. For a weight-loss routine, follow a strict meal plan that involves healthy eating. Include an array of colors in your meal to make it appealing. Add dark, leafy greens, fresh herbs, oranges, and tomatoes to your stews and omelets. It is all about balance, you can enjoy high-calorie foods while also balancing them with healthier foods and physical activity. The recommendation allows you to eat your favorite foods less often, have them in smaller portions, and try a lower-calorie version.
TIP # 12: INCLUDE MORE SPICES
If you are a spice lover, this weight loss tip is already part of you. Spices have various and well-known health benefits. It has the ability to raise metabolism while also burning extra calories. There are some spices that can keep you fuller for a long duration such as Cayenne pepper. According to an analysis by experts, spicy foods reduce appetite and boost energy expenditure.
TIP # 13: INTERMITTENT FASTING
Intermittent fasting has become a popular weight loss tip in recent years. In this eating pattern, people cycle between periods of fasting and eating. Studies suggest that it is effective for weight loss with calorie restriction. Fasting for a short duration leads to fewer calories intake. The popular methods for intermittent fasting are:
- 16:8 method
- 5:2 diet
- Warrior diet
- Eat Stop Eat
- Alternate-day fasting (ADF)
Search these methods and figure out which works best for you.
TIP # 14: MINDFUL EATING
The vast majority of studies acknowledge that mindful eating plays a role in losing weight and changing eating patterns. It is a practice in which people pay attention to where and how they are eating food. This way, people can enjoy what they eat while also maintaining a healthy weight. Effective techniques for mindful eating include:
- Sitting down to eat
- Avoiding distractions while eating
- Eating slowly
- Making considered food choices
TIP # 15: FOOD DIARY
A food diary also referred to as food journaling encourages people to have less intake of food. There are a few applications that are easily accessible on android and iOs which can be used to log food items to keep track of the daily intake. Several studies have proved that people who have the habit of keeping food journals are more likely to be successful in losing weight.
Depending on the current weight and desired goal to achieve, some of us have to work harder. But it isn’t an impossible goal to achieve. With discipline and dedication, you can do wonders with your body and achieve the desired weight.