10 Effective Weight Loss Tips
By Helen PackJan 25, 2021995
Everyone nowadays is aware of their health and strives to control weight. Whereas; those who want to lose weight are always in search of an easy alternative to gain ideal body weight. So, here are some easy and quick, and healthy tips for weight loss that you must try.
- Avoid constant snacking
Snacking is the number one sabotage for your weight loss. It is because it makes you consume too much than required and increases calorie intake. Snacking is a way to feed your cravings and not hunger. Most snacks contain refined sugar, which is a big NO! Though, if you want to snack, opt for something healthy such as a bag of unsalted nuts or a cup of yogurt with some fruit
- Say no to liquid calories
This the most simple weight loss tips. Snacking is ranked as number one for jeopardizing diet, and liquid calories are ranked second. It is very easy to get higher calories in the form of sugary liquids when you are guzzling them and not being satisfied. Sports drinks have higher calories. People who drink sports drinks with reducing glycogen levels are the people who do HIIT workout for more than 60 minutes.
- Stick to three meals a day
This is a very essential tip; remember to consume only three meals a day because it will avoid unnecessary overrating or snacking. Besides, the most common myth people believe is eating every two hours helps to boost metabolism is not scientifically proven. Controlling your portion sizes during three will work.
- Eat slow
This is one of the easiest tips to lose weight. Start eating your meals slowly, as it will avoid overeating so that you don’t push your tummy to the brim. Slow down and stop eating when you are 80% full.
Our body requires 20 minutes to know that we are full. Our brain receives feedback signals depending on the glucose levels, and these signals can take 15 to 20 minutes to reach your brain. Therefore, eat slowly to avoid higher calorie intake.
- Eat more protein
What you eat in a day and how you eat will determine your weight loss process. Eat high protein and low carbs. Protein does three things that help you with weight loss:
- Keeps your stomach full for a longer run.
- Metabolizes quickly, then carbs and fats.
- Helps you preserve lean muscle mass. Therefore, helping in greater weight loss; avoids fat storage.
As per scientific studies, 8 grams of protein per pound of body weight per day is required. Therefore, try eating more and more protein in a day.
- Eat more high volume foods
Hunger is unavoidable and no matter what diet plans you have on papers. A hungry person can immediately cave in and eat whatever is in front of him. The solution to this is to consume food with a higher volume that will keep you fuller for a long time. High volume foods are healthy too, such as:
- Fibrous green vegetables
- Lean protein
- Low-fat dairy
- Low sugar fruit
- Potatoes
- Other roots and tubers
- Reduce refined sugar consumption
This is one of the most commonly recommended weight loss tips for a good reason. Eating refined sugar excessively can do the opposite of the previous tip and make you consume more calories. A little refined sugar here and there is fine, but not too much if you desire to get in shape.
- Exercise regularly
One hour daily of moderate-intensity workout such as brisk walking; works like a wonder. If one hour per day is not possible, try achieving 150 minutes of workout every week.
- Stimulus and cue control
Many social and environmental causes can impact what you eat. For example, some people like a snack while watching TV, or they like to overeat. Some of them cannot control sneak and eat some candies when they are available. By staying aware of what will trigger your desire to consume unwanted calories, you can think of adjusting your routine to control such triggers.
- Consume caffeine
It is not a very evident tip for weight loss, but you will like this one. Caffeine is one of the used drugs of choice, and it contains certain few supplements that are not snake oil. Caffeine does not help to boost your metabolism, but it helps to control your appetite. It also can enhance your physiological and mental capacity. If you are not a coffee person, you can opt for tea or some good dark chocolate. It will work too!