Weight management has been a major challenging issue for many people. The weight loss industry is full of myths; people are often advised to do all sorts of crazy things, most of which have no evidence behind them.
However, over the years, scientists have found a number of strategies that seem to be healthy and effective. Here are 15 healthy weight loss tips that you should know.
- Drink Water, Especially Before Meals: Drinking a lot of water can help with weight loss. Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories. A study showed that drinking a half-liter (17 ounces) of water about half an hour before meals helped dieters eat fewer calories and lose 44% more weight, compared to those who didn’t drink the water.
- Cut Back on Added Sugar: Added sugar is one of the worst ingredients in the modern diet. Most people consume way too much. Studies show that sugar and high-fructose substance consumption is strongly associated with an increased risk of obesity, as well as conditions including type 2 diabetes and heart disease. If you want to lose weight, cut back on added sugar. Just make sure to read labels, because even so-called health foods can be loaded with sugar.
- Eat Less Refined Carbs: Refined carbohydrates include sugar and grains that have been stripped of their fibrous, nutritious parts. These include white bread and pasta. Studies show that refined carbs can spike blood sugar rapidly, leading to hunger, cravings and increased food intake a few hours later. Eating refined carbs is strongly linked to obesity. If you’re going to eat carbs, make sure to eat them with their natural fiber.
- Don’t Diet, Eat Healthy: Don’t be surprised to hear this, one of the biggest problems with diets is that they rarely work in the long term. If anything, people who diet tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain. Instead of going on a diet, aim to become a healthier, happier and fitter person. Focus on nourishing your body instead of depriving it. Weight loss should then follow naturally.
- Exercise Portion Control: Portion control simply eating less or counting calories can be very useful. Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight. Anything that increases your awareness of what you are eating is likely to be beneficial. In order to aid your portion control, you can practice using small plates for meals.
- Keep Healthy Food Around You: Keeping healthy food nearby can help prevent you from eating something unhealthy if you become excessively hungry. Snacks that are easily portable and simple to prepare include whole fruits, nuts, baby carrots, yogurt and hard-boiled eggs can be very useful here.
- Workout/Exercise: Workout and exercise especially (cardio) is an excellent way to burn calories as it improves your physical and mental health. It appears to be particularly effective for losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.
- Weights lift: One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode. The best way to prevent this is to do some sort of resistance exercise such as lifting weights. Studies show that weight lifting can help keep your metabolism high and prevent you from losing precious muscle mass. Of course, it’s important not just to lose fat you also want to build muscle. Resistance exercise is critical for a toned body.
- Eat More Fibre: Fibre is often recommended for weight loss. Although the evidence is mixed, some studies show that fiber (especially viscous fiber) can increase satiety and help you control your weight over the long term.
- Eat More Vegetables and Fruits: Vegetables and fruits have several properties that make them effective for weight loss. They contain few calories but a lot of fiber. Their high water content gives them low energy density, making them very filling. Studies show that people who eat vegetables and fruits tend to weigh less. These foods are also very nutritious, so eating them is important for your health.
- Get Good Sleep: Sleep is highly underrated but may be just as important as eating healthy and exercising. Studies show that poor sleep is one of the strongest risk factors for obesity, as it’s linked to an 89% increased risk of obesity in children and 55% in adults.
- Overcome Your Food Addiction: What causes increase in weight to most is that food they are so addicted to and cannot do without. If you experience overpowering cravings and can’t seem to curb your eating no matter how hard you try, you may suffer from addiction. In this case, seek professional help. Trying to lose weight without first combating food addiction is next to impossible.
- Eat More Protein:Protein is the single most important nutrient for losing weight. Eating a high-protein diet has been shown to boost metabolism by 80–100 calories per day while shaving 441 calories per day off your diet. One study also showed that eating 25% of your daily calories as protein reduced obsessive thoughts about food by 60% while cutting desire for late-night snacking in half. Simply adding protein to your diet is one of the easiest and most effective ways to lose weight.
- Avoid Sugary Drinks, Including Soda and Fruit Juice: Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the single most fattening aspect of the modern diet. For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving. Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like Coke. Eat whole fruit, but limit or avoid fruit juice altogether.
- Chew Slowly: Your brain may take a while to register that you’ve had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss. Also consider chewing your food more thoroughly. Studies show that increased chewing may reduce calorie intake at a meal. These practices are a component of mindful eating, which aims to help you slow down your food intake and pay attention to each bite
Others worthy of notes are; Eat Eggs For Breakfast, drink Coffee (Preferably Black), drink Green Tea, practice Intermittent Fasting, go on a low-carb diet.
- 5 Decisions Parents Should Avoid Making For Their Adult Children - August 6, 2020
- Huawei Knocked Down By Xiaomi In The Global Market - August 6, 2020
- All The Promises I Received Were All Lies – Success Adegor - August 6, 2020