Losing weight was never an easy thing to do; unfortunately, it takes time and effort, and the fact that the whole weight loss industry is perpetuating countless myths on how to lose weight, doesn’t make things any easier.
That being said, losing weight is not rocket science; actually, it’s some pretty basic science that comes down to calories consumed vs. calories burned. If the calories you consume daily are less than the calories you burn, you lose weight; if the opposite is true, then you gain weight, simple as that.
Use this as the foundation for your weight loss journey. Some tips will make your life a lot easier and help you control your weight loss effectively.
Instead of adopting a radical new approach that will turn your life upside down, try adopting a series of healthy daily habits and integrate them into your daily routine.
As you stick to those habits and make them your second nature, you’ll start seeing amazing results. Adopting a healthier lifestyle overall will not only help you lose weight but also help to never gain it back again in the future!
Read on to discover the top 10 health tips that will help you in your weight loss journey:
1 | Drink lots of water
You’ll find out that more often than not, we confuse thirst with hunger. A good rule of thumb is to drink eight 8-ounce glasses per day (8x8). Water also boosts your metabolism by 25 to 30% over a period of 1 – 1.5 hours.
2 | Don't skip breakfast
Breakfast is the most important meal of the day and with a good reason. According to recent studies, people who eat breakfast have a healthier weight and a lower BMI, whereas those who skip breakfast tend to eat more throughout the rest of the day. Having a healthy breakfast every morning will keep you satiated for longer, will give you energy, and you’ll have more time to burn the calories you consumed.
3 | Set small milestones
It can feel overwhelming if you’re only thinking about your end goal weight, which can lead you to get demotivated and give up early. The best way to go about it is to set small milestones, weekly or biweekly, and aim to lose anywhere between 0.5 to 1 pounds each time. This way, you can celebrate small victories and stay motivated throughout your weight loss journey.
4 | Set SMART goals
You need to set goals that are Specific, Measurable, Attainable, Relevant, and Time-limited. Too many people who try to lose weight don’t follow a SMART goal strategy, which makes it easy for them to lose sight of what’s important and go off track.
5 | Use smaller plates
Studies have shown that when people use smaller plates, they automatically eat fewer calories. According to a Cornell study, a shift from 12–inch plates to 10–inch plates resulted in a 22% decrease in calories.
6 | Eat a lot of fiber
Consuming a lot of viscous fiber has been connected to feeling satiated. Fiber can help you better control your appetite and thus, the number of calories you consume every day. Viscous fiber has a ton of benefits: it feeds your gut bacteria, reduces appetite, lowers cholesterol levels and decreases blood sugars.
7 | Include cheat meals in your diet
If you completely ban foods you enjoy and stock junk food, then you’ll crave them even more. Actually, it is recommended that you integrate a cheat meal into your diet plan once every week or every other week. You can occasionally treat yourself as long as you stay within your daily calorie allowance.
8 | Eat regular meals
Eating at regular times has been found to boost your metabolism, which will lead to burning more calories burnt, and above all, you’ll feel less hungry. It is recommended to eat between 4 to 6 meals every day — breakfast, lunch, dinner with two snacks in between.
9 | Try intermittent fasting
There are people who swear by intermittent fasting (IF), and it indeed has done wonders for them. Intermittent fasting entails a meal pattern where you alternate between eating and fasting periods. Popular patterns are: 16/8, 18/6, 20/4, and OMAD. These numbers refer to the number of hours you have to fast versus the time window that you’re allowed to eat. OMAD is the strictest intermittent fasting pattern where you can only eat one meal per day.
10 | Eat a lot of fruit and vegetables
Vegetables and fruit are excellent foods to help you tame your appetite and control your weight. They contain very few calories, and they are high in fiber and healthy nutrients like vitamins and minerals.
Always consult with a physician first before starting a new diet or exercise regimen.