The best weight-loss tips strategies are the ones that stand the test of time. Although, losing weight is tough, losing it and keeping it off is even tougher.
This is a sensitive global issue in contemporary times according to statistics; about 74% of adults in the United States are overweight or obese. In view of this, if you desire to slim down, there’s no reason to lose hope.
Several researches have revealed that lasting weight loss is not a myth. With healthy diet, regular exercise and lifestyle tips, you are on your way to a successful weight loss. Below are 11 classic weight loss tips of all time.
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Keep A Food Diary
By keeping a food diary, you will be able to see where the calories come from. Research has shown that food diaries can double a dieter’s weight loss. You may require the services of Dietitians and Registered Nutritionists in this area, or better still, use an app to work out your daily calorie intake. You need to be honest with yourself to achieve a successful result. Changing your eating habits or underestimating your food intake when can render the exercise ineffective. Keep record of everything you eat on a typical day. By writing down everything will help you can identify where the extra calories are coming from and help you to make the necessary changes to your diet.
When keeping a food record, ensure you track what you ate, the quantity you consume, anything you added to the food (condiments, oils, etc.), and what you drank.
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Avoid Getting Too Hungry
It is common to see people making poor decisions when their judgment is compromised. Hunger, a primal urge, is difficult to deny. When you’re extremely hungry, you can hardly hold off until you find healthy food. Hence, you end up eating unhealthy food while regretting it afterwards. Planning your meals and snacks helps to work amazingly to head off the intense hunger that can do a number on your best intentions to eat right. Avoid skipping meals or skimp on them, either.
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Drink Enough Water
Water keeps the body hydrated and we’re actually more likely to retain “water weight” when we take insufficient of it instead of having too much. Although, individual needs differ, the general recommended daily amount is 64 ounces. Water also takes up space in your stomach, making you feel fuller while taking in fewer calories.
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Reduce Salt Intake
High salt consumption will result in weight gain. This is often a reason why the numbers on the scale aren’t going down. Statistics shows that the average American consumes twice the amount of salt they should have each day. This leads to weight gain, bloating, and the inability to lose stubborn pounds. Salt accelerates hunger and thirst, making a person longing to eat again and again, resulting in weight gain. Always check food nutrition labels for high sodium levels and choose fresh over packaged or restaurant foods. You will experience a significant weight loss by cutting back on your sodium intake and choosing more natural foods.
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Control Your Hunger Hormone
Ghrelin is an hormone secreted by the body which controls hunger and suppresses our appetite. You will find it difficult to lose weight if you fail to understand, monitor, and control ghrelin. According to scientific research, the best way to control ghrelin is to eat small, balanced meals about every 3 hours or so. That’s because ghrelin will increase hunger urge after about 3 to 4 hours of fasting, so eating with regularity helps keep this eating trigger at bay. Ghrelin will also spike if we’re deprived of carbs. In view of this, it’s important to give our bodies and brains the carb fuel they need. Skipping or avoiding carbs, makes ghrelin to spike, and this increases and makes us feel emotionally hungry, crave for sugar and derail even the healthiest eating routine.
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Do Not Skip Breakfast
Research has shown that when people consume more fat, protein, and carbohydrates in the morning, they stayed satisfied and ate less over the course of the day than those who ate their bigger meals later on.
Surprisingly, many Americans start off on an empty stomach. A survey reported that they only eat a full breakfast one-third of the time. If you skip breakfast, you’ll be more tempted by unhealthy snacks later in the day, which will result in weight gain.
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Avoid Sleep Deprivation
A recent scientific research has revealed that sleep deprivation can lead to almost immediate weight gain. It is recommended that you get six to eight hours of sleep a night. Otherwise, the appetite hormone ghrelin increases, which could result in weight gain.
Skimping on sleep sets you up for a host of health problems, such as increased risk for depression, type 2 diabetes and stress. Sleeping ensures you are more likely to be a healthy weight.
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Don’t Ignore Early Morning Exercise
Early-morning exercise boosts your metabolism and enable you to burn more calories for the rest of the day.
Exercises like jumping jacks, squats, and push-ups are essential for weight loss.
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Increase Your Protein Intake
Men and women need about 56 grams and 46 grams of protein respectively everyday. It’s essential to hit that goal so as to keep your weight in check.
Your body requires more time and energy to digest protein than fat or carbs, so you feel full for longer and also burn more calories and absorb the nutrients in the process.
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Set Realistic Goals
You need to reduce your overall calorie intake and partner this with an increase in activity. As you will not want to feel hungry, plan for 1200 – 1500 calories per day and set a realistic weight loss goal of 1-2 pounds weekly. Aside the gym, simple changes in your daily routine like walking or jogging can help you burn calories. Realistic goals will bring about weight loss.
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Seek Support from Family and Friends
Losing weight can be tough, especially in the absence of support and encouragement. Get friends, family members and work colleagues involved in a weight loss challenge. You may as well sign up for a charity sport event so you have something to aim for.