You have probably heard about many different diets, meal plans and supplements claiming to burn fat like crazy. Unfortunately, many of them are not proven.
For this reason, we have gathered some tips and tricks backed by science you can start using for effective and sustainable weight loss.
1. Don’t skip breakfast
Breakfast is the most important meal of the day. It breaks the overnight fast, kicks start your metabolism, helps burn calories faster and replenish lost nutrients.
Research has proven that the breakfast meals are rich in vitamins, iron and calcium which when skipped will be difficult to gain throughout the day. Skipping breakfast increases the tendency to snack frequently.
2. Drink a lot of water
Water is vital to our health as it aids in digestion, excretion, regulation of temperature as well as boosting your metabolism. Drinking a glass of water before a meal and helps to keep you full hence you eat less. Water also suppresses your appetite when hungry, this keeps you from overeating.
Drinking more water prevents water retention and eliminates any water weight. Drink at least 8 glasses of water daily to derive maximum benefits.
3. Include your favorites in your diet plan
Avoiding your favorite meals or snacks due to their high calorie content may be the best but you may end up craving them more.
For example, the amount that favorite delicacy you consume after a month of abstinence will obviously be more than the little you would consume overtime. If you are positive you will not relapse, then abstain but if you are not too sure, then moderation is key.
4. Practice regular exercise
Weight loss and exercise go hand in hand, the little you can do is better than nothing. This helps you to burn excess calories, tone muscles and boost your metabolism. High intensity and cardio workouts aimed at burning more calories than consumed results in a calorie deficit leading to weight loss.
It is advisable to register with a gym or if possible, get a personal trainer. Also, there are several workout videos on YouTube that you can make use of.
5. Consume high-fiber diets
These include nuts, whole grains, beans and legumes, fruits and vegetables. These are high in fiber giving you the fullness you need with fewer calories. Substitute refined carbohydrates and canned food with whole grains such oatmeal, barley, brown rice, etc. Fruits and vegetables are rich in nutrients and are known to have antioxidant effect.
Fruits that help in weight loss include pineapple, banana, berries, watermelon, pear and apple. Some vegetables that are essential to weight loss include leafy greens, carrots, mushrooms, asparagus, pumpkin and avocados.
6. Eat healthy snacks
Frequent snacking is a major culprit of weight gain. snacking on fruits, nuts, whole eggs, yoghurt, etc. which are low in calories is highly beneficial.
7. Count your calories
Reading food labels helps you to keep track of your calories, fat and cholesterol intake. You can stay within the limits of your daily calorie intake or even work out calorie deficit for an effective weight loss.
8. Portion control
Using a smaller size plate will result in the consumption of smaller food portions, this reduces the amount of calories consumed.
9. Eat slowly
The brain processes fullness about 20mins of being full. Eating slowly helps you to chew well, consume fewer calories and stimulate the production of hormones linked to weight loss.
10. Don’t stock junk food
Avoid storing up junk food as they are very tempting especially when you have them at your disposal. Instead store up healthier, low calorie foods.
11. Avoid fizzy drinks
Their sugar and carbonic acid content are known to cause bloating leading to weight can. If you are a fan of fizzy drinks, you can substitute with water sweetened with pineapple, lemon, berries, etc.
12. Avoid alcohol
Alcohol slows down the fat metabolism process as your body becomes more focused on breaking down the alcohol. Drinking alcohol leads to a buildup of body fat.
13. Reduce intake of sugar and salt
Cutting down sugar helps reduce the number of calories consumed. Excess salt leads to water retention and contributes to your water weight.
14. Fewer carbs and more lean protein
Excess carbohydrate is converted into fat to be stored by the body for future use. Hence the more carbohydrate you consume, the more the fat stored.
Fewer carbs lead to a decrease in water weight and bloating. lean proteins such as poultry, beans and lentils, peas, lean beef, etc. reduce appetite and boost metabolism.
15. Get enough sleep
People who are sleep deprived produce more of the hunger hormone (ghrelin) and less of the satiety hormone (leptin) hence tend to eat more but at the same time become less satisfied. Individuals who sleep less also tend to consume more unhealthy snacks.
16. Plan your meals
Get a meal plan and do well to follow it. Eat a full healthy breakfast, a heavy lunch and a lighter dinner. Eat dinner before 7 pm so the body gets enough time to digest the food and burn some calories before bed to avoid fat build-up.
17. Weight loss diet
There are several types of weight-loss diets which include keto diet, paleo diet, egg diet, fruit diet, OMAD diet, intermittent fasting, low carb diet, Dukan diet and many others.
Consult your dietician, nutritionist or doctor for assistance in choosing the best diet that will suit your health needs. Also, don’t forget to choose one that you are confident about being consistent.
18. Avoid water-retentive foods
Foods that are high in sodium such as canned foods must be avoided and high potassium foods such as dark leafy greens, tomatoes, bananas, etc. are recommended.
Potassium helps balance the sodium levels and increase urine production leading to a drop in excess water.
19. Be aware of your intolerances
Individuals who are intolerant to gluten, lactose or fructose must desist from their consumption as this may result in bloating.
20. Home remedies
Home remedies such as ginger tea, green tea, oolong tea, apple cider vinegar, lemon and honey, coffee, dandelion extract, Aloe Vera, garlic, cranberry juice, and cayenne pepper are effective for weight loss.
21. Substitute fat for coconut and olive oils
Substitute fat for coconut and olive oils which are low in cholesterol. They also possess outstanding health benefits such as lowering bad cholesterol (LDL), preventing heart diseases and reducing the risk of stroke.
Conclusion
Weight loss can be very challenging but with the right attitude, you can make it work. Shed some pounds but do it the healthy way for a lasting effect.
