10 Effective Weight Loss Tips that Help to meet your Goals
The market is flooded with diet plans, exercise routines, as well as supplements all promising significant results in reference to weight loss. With all the hype, many are buying into every possible plan with the hope of some instant miracle. Weight concerns have been on the rise and so has been the sought after solution to weight loss.
Whichever routine you choose to settle for, the following are effective weight loss tips to incorporate so you can see gradual weight loss that will last in the long term.
1. Regular exercise: Do not forget to involve a partner
Exercising comes with great benefits when seeking to boost health concerns and weight loss is just one of its benefits. In reference to weight loss, you are not looking to strain yourself. It is recommended that you exercise with someone else or in a group. This will help to motivate you into keeping to your routine. In addition, the likely hood of giving up is minimal. A regular routine features better and gradual results. You do not have to necessarily lift weights or spend hours on end in the gym. Take up sports such as swimming or cycling and make it a regular sport.
2. Stick to a healthy diet: Balanced diet
In the current state, many individuals are gaining weight from bad dieting. Meals comprise more junk foods every day. The first step is to surround yourself with people who will help you stick to a healthy diet so you do not think of going back to your old habits. To help you identify a healthy diet, the following pointers will help you.
- Cut back on added sugars
- Reduce your intake for refined carbs and embrace whole foods
- Increase your fruits and vegetable intake
- Eat high fiber food as it makes you feel full sooner
- Do not stock junk so you do not have easy access to it. This is about killing the temptation
3. Drink a lot of pure water: Especially before meals
Water is generally the healthiest drink for every person despite age or sex. In reference to weight loss, water boosts metabolism by about 27% in about an hour, which in turn helps individuals to burn off a few more calories. In addition, you will realize that drinking water before meals also fills you up and you are more likely to eat less without starving yourself.
4. Chart your progress : Keep track
Losing weight is not an overnight achievement. It takes time though it is important that you notice gradual change. The only way to be sure that your routine is working for you is by documenting your weight at least weekly. Sometimes, you may lose weight the body does not show the desired changes yet especially in its early stages. The small changes will motivate you to keep going. We have to agree that by simply noticing that your effort is paying off, you will put in more effort to meet your objective.
5. Get enough rest/sleep: At least 6-8 hours a day
Another key factor that contributes to weight gain is stress associated to lack of sufficient sleep or rest. About 89% of children and 55% of adults stand the risk of being obese from lack of sleep. The relationship is that the less you sleep, the more likely you are to snack as your body demands that you provide it with an energy source to combat fatigue. You are probably wondering how it works to serve as an effective weight loss tip. With regular sleep your appetite is suppressed and energy is preserved to take on another day without the need eat more.
6. Use a small plate
Using a small plate means that you will be serving less. Many may argue that you can refill your plate thus eat as much as you want. According to studies, the human mind will translate the smaller serving as the ideal serving and once you are done, you will not easily refill. On the other hand, as long as there is food on a plate, people are known to keep eating until it is finished or close to it. Remember, communication is between the brain and the stomach. Over time, you will be accustomed to eating less without starving yourself.
7. Have fun: It is never that serious
This may sound a little off but it works. By having fun, you will be happy. In turn, your stress levels for the day will go down which translates to better weight management. Do not take your weight loss objective as reason to be grumpy for one reason or another. Increasing your stress levels will only lead you to binge eating.
8. Prepare your own meals
Eating out is the mother of all your weight gain problems. Few joints serve healthy and balanced meals. Many provide junk foods with high calorie and fat intake as compared to homemade meals. In addition, it has been noted that while cooking, the aroma tends to tame your appetite and by the time, you are serving, you will need just a small serving.
9. Never starve or deny yourself food
We agree you are desperate to lose weight but it is important that you do it in the right way. Many think that by starving themselves they will lose more weight faster. Starving yourself will lead to more weight gain in the long-term. In an attempt to starve yourself, you will serve more when the time comes to have a meal. In addition, you will deprive your body of the necessary nutrients thus increasing your health problems.
10. Chew slowly
Chewing and swallowing fast will lead to more food intake. Remember, the stomach must communicate to the brain that it has had enough. This takes some time and when eating fast, you are likely to consume more. This is the main reason why many people think they have had too much to each after stopping. This tip will help you each just enough thus having the right nutrients.
The above are effective weight loss tips that will ensure you meet your weight loss objectives while at the same time ensuring that you remain healthy.
References
https://authoritynutrition.com/26-evidence-based-weight-loss-tips/
http://www.nhs.uk/Livewell/weight-loss-guide/Pages/successful-diet-tips.aspx
http://www.healthxchange.com.sg/healthyliving/DietandNutrition/Pages/10-Golden-Rules-for-Safe-and-Effective-Weight-Loss.aspx
http://www.womenshealthmag.com/weight-loss/stay-motivated-to-get-fit
