Calories in and calories out. This is probably one of the most common weight loss tips and recommendations. In other words, eat less and move more.
While this is correct to some extent, it is not really sustainable. It may help you lose weight but definitely, it is not working. If it is working, there would be no overweight or obesity problems.
What Are The Effective Ways To Lose Weight?
Below is a quick list of how to lose weight effectively, safely and sustainably. Eating less without carefully choosing the kind of foods consumed won’t be effective for weight loss purposes.
Moreover, exercise alone without considering nutrition and certain lifestyle factors won’t be effective either. In fact, this is one of the most common weight loss myths.
So, let us quickly go over some of the effective and proven weight loss tips backed by science. Even if you don’t follow all at once as long as you follow a combination of a few of these, it is enough to get you started in losing weight.
Keep in mind, when losing weight, consider long-term results. Even more, opt for weight loss strategies that are healthy and sustainable. Every small step you make as long as you do it right add up to achieve amazing results.
1. Get Enough Sleep Nightly
Getting regular quality sleep matters for health and wellness including weight loss purposes. In fact, simply by maintaining getting good sleep every night is an effective way to fight food cravings. This alone is a great contributor to an amazing and sustainable weight loss.
Quality sleep is just as essential as both exercise and proper nutrition. Studies1 have found that lack of sleep can result in food cravings and crave to eat sugar-laden foods. This can lead to weight gain and when you can’t control it, obesity follows.
Always aim to get between 7 to 8 hours per night. This may seem one of the least considered weight loss tips but it works. You just have to do it. If you already getting enough sleep, then read on for more weight loss tips.
2. Opt For Short But Intense Workouts
If you are thinking that spending long hours in the gym doing long hours of exercise is good for weight loss, think again. Unless you are doing bodybuilding, don’t spend a lot of time in the gym.
Furthermore, study2 shows that 30-seconds of sprint is more effective for weight loss than jogging or walking.
Twelve weeks of brief intense interval exercise improved indices of cardiometabolic health to the same extent as traditional endurance training in sedentary men, despite a five-fold lower exercise volume and time commitment.
This type of workout is called HIIT, or high-intensity interval training. Here’s an example of a HIIT workout.
Moreover, HIIT is not just one the most proven effective weight loss tips but it also has anti-aging benefits. The leaner you become, the younger you look.
3. Fill Your Kitchen Counter with Healthy Foods
Choosing the right kinds of foods for your kitchen counter is helpful in your weight loss journey. Make sure you stuffed your kitchen counter with healthy and metabolism-boosting foods.
Hence, take away the sugar-laden sweets and replace them with fresh fruits. Even including veggies can be an amazing encouragement to eating healthy.
One study from Cornell University finds that women who maintain a bowl of fresh fruit in their table weigh 13 pounds less than those women who don’t.
Clearing the counters of the cereals, sodas and other snack items and replacing them with healthier visible cues like fresh fruit could help, the study found: Women who had a fruit bowl visible weighed about 13 pounds less than neighbors who didn’t.
Along with the earlier mentioned weight loss tips, take this one seriously. Good nutrition matters for better health and wellness, as well as achieving healthy and ideal weight.
4. Engage In Strength Training
Cardio workouts are good but you’ll be able to maximize your weight loss results if you include strength training. A short burst of cardio is good but including weight lifting or strength training is vital for muscle building.
Why is it necessary to build muscles? Strength training builds lean muscles and having lean muscles increases the body’s metabolism. In turn, this switch on the body’s ability as a fat burning machine.
Moreover, when you increase your muscle mass, you don’t only burn fat while exercising but while resting even while you’re sleeping.
While gyms have plenty of weights to lift, you can also do weight training at home using your bodyweight. Among the useful bodyweight exercises include push-ups, pull-ups, planks, squats and even using resistance bands.
5. Make Your Smoothie Healthy
Today, especially in social media, you’ll find countless pictures and recipes of smoothies. However, do smoothies really helpful for weight loss purposes?
And, the answer is NO. Moreover, studies show that liquid calories are not registered by the body including those from solid foods.
What should you do? Eat whole foods. Eat salads and fresh fruits. Increasing your intake of fruits and vegetables will not only facilitate weight loss but also offers many health benefits.
6. Start Embracing Healthy Fats
Be careful on low-fat diets as studies find it can cause depression. On the other hand, know that not all fats are good for the body. This is one of the many weight loss tips in which a lot of people fail to consider.
Fortunately, there are many healthy fat sources. Start exploring the ketogenic diet as this diet recommends and includes healthy fats and oils. If you’re thinking if you eat fat you’ll get fat, it’s false.
The ketogenic diet has many health benefits including weight loss, of course. Examples of sources of healthy fats and oils include fish, coconut and olive oil, nuts, avocado and fishes like tuna, sardines, halibut and salmon particularly those caught in the wild.
A study3 says that polyunsaturated fats such as those coming from nuts and avocados can curb appetite. It means, eating good fat sources can prevent overeating as it increases satiety due to its dietary fiber content.
Again, keep this in mind, eating fat does not make you fat as long as you’re eating the right kind of fats.
On the other hand, beware of those meals and diets emphasizing “low-fat” and “fat-free” including snacks. These types of meals and snacks are loaded with refined grains and added sugars as well as unhealthy fats and salt.
Eating these kinds of snacks or meals increases your blood sugar and insulin level eventually triggering your body to store fat and gain weight.
7. Learn To Set Limits On Your Food Choices
Limiting the food choices that you put on your plate matters. Why? The more flavors and food choices you put on your plate increases your appetite. When your appetite increases, you might unknowingly eat more.
To avoid this temptation, stick to one flavor, or as minimal as possible. For instance, if you take Asian cuisine, don’t add Italian in each meal. Reserve other profile menus on your next meal but again, practice sticking to one profile per meal.
8. Minimize (or Even Better Avoid) Night Snacks
Ideally, you should not be eating at night except dinner. There’s a reason why the first meal of the day is called breakfast. It is meant to break the fast or “fasting” you’ve done the previous night.
Hence, if you eat your dinner before 6 PM and eat breakfast at 7 or 8 AM the next morning, you’ve just done a 12 to 13 hour fast. This is the ideal way our body works when it comes to eating.
Studies suggest that eating at night is bad particularly for women.
9. Choose The Right Kinds of Carbs
Not all carbs are equal. Hence, you don’t have to give all the carbs at once. Consider quality over quantity. Choose whole grains as they contain complex carbs and low in glycemic index. A GI(glycemic index) is a measure of how fast it can increase your blood sugar upon consumption.
Always keep in mind that when it comes to carbohydrates, always choose complex carbs over simple carbs. Complex carbs are abundant in whole foods including whole grains like barley, oats and whole wheat.
On the other hand, refined or simple carbs are present in white bread and pasta including breakfast cereals. Furthermore, study says that consumption of whole grains increases the body’s metabolism.
10. Replace Your Big Bowls with Smaller Ones
This is more of a portion control. A study by Cornell University’s Food and Brand Lab find eating on bigger plates not only trick you to eat more but also lead you to think you’re eating less.
Therefore, simply swapping your bigger dinnerwares with smaller ones has the opposite effect. The smaller your plate, the more you think you’re eating more. This is one of the ways you may find eating less but filled as long as you’re eating whole foods.
11. Eat Mindfully
Mindful eating is essential. Today, due to hectic schedules, people are eating fast without even savoring the smell and taste of the foods. Eating mindfully allows the body including the brain to release chemicals essential for digestion.
How, to eat mindfully?
The first thing you should know is that eating mindfully is eating slow. Not too slow that it would take you an hour to eat an entire meal. Here’s a good exercise you can practice.
Each time you have a meal do the following;
- Avoid distractions such as TV or cellphones
- Notice the smell, savor the flavor and texture of the food
- Take your time and eat slowly(mindfully); up to 20 minutes per meal
12. Aim At Taking A Daily Walk
Here is one of the least consider weight loss tips, walking. Taking a daily walk is the easiest form of exercise anyone can do but with lots of health benefits, not just weight loss. The usual recommendation is to have around 10,000 steps daily.
If you don’t have a pedometer or step counter, it can be difficult to track. But don’t let that stop you. Simply aim at walking briskly for an hour or more. Although walking appears so simple, a lot of people are not doing it.
Instead, they sit for long hours watching television or in front of their computers. While there is nothing wrong with watching TV, too much of it can lead to excessive hours of sitting, which is bad.
While it is possible to do a walking exercise indoors, walking outside is a lot better and healthier. Keeping in touch with nature is helpful for relieving stress, which is one of the causes of weight gain.
13. Manage Your Stress
One of the most effective weight loss tips you can follow is managing your stress. Stress means a higher level of cortisol, a stress hormone. Science3 4 has evidence that higher cortisol level can influence weight gain and even lead to obesity.
One of the ways to keep your stress level at bay is taking a regular walk with nature. Another thing you can do is reduce your time in social media and read books instead. Even playing a musical instrument can be helpful.
Of course, exercise is a good stress reliever. You can also try yoga and meditation.
There you have it! Hopefully, these tips will be able to help you get started with your successful weight loss journey. Always keep in mind, you don’t have to rush in losing weight. The key is slow and healthy. More importantly, it should be sustainable and provides not only long-term but lifetime results.
And, there’s one more ingredient to your weight loss success, self-discipline.