One of the hardest truths about weight loss is that you can neither lose weight overnight nor it is easy. Every rapid weight loss program you see in advertisements are unhealthy and won’t get you long term benefits. Even if you lose weight, such changes are temporary since the amount of restrictions you take to meet your goal that it will make you so much hungry that you will go back to binge eating regain all the weight you have lost and much more. Even your body won’t be prepared to digest so much food which affects your metabolism.
But do not be demotivated. You can lose weight in a healthy way. I can take time, but can do it without having to starve yourself, or waste your money in unsafe weight loss supplements or working for long hours in gym. Follow our top 11 tips to lose weight for best, long lasting results.
1. Tracking Your Diet
Eating fewer calories than what you burn is a simple way to lose weight. Before you can make a weight loss plan it is important to know your eating pattern. There are many apps available online which you can use to track your daily food intake. Just be honest when you enter the data and let the app handle your daily calories.
2. Making Food Swaps
Swapping unhealthy high calorie foods with health alternatives will make have a big impact on your weight loss goal and also make you more energized. For busy people it is common for them to eat junk food everyday. Even though you can’t swap each and every food, you can start by something small. Ordering a sandwich with a lighter muffin instead of bagels or a 150 calorie energy bar instead of a 300 calorie one is something your try. What more, you won’t be deprived as your brain will feel the same way about it.
3. Having Large Meal At Night
There are many sources which tell you to have a lighter dinner and also as early as 7pm. People can’t do this for the rest of their lives and when you run out of calories before bedtime you will give up and break your rule. So when you are planning for a heavy dinner with friends or family, have a lighter breakfast and lunch and prepare yourself for a large dinner.
4. Protein From Lean Sources
Protein is one of the important nutrients required for our body. It aids in weight loss and also builds muscle. Getting your protein from lean food sources like chicken, eggs, low-fat daily, etc make for a smart choice since they are fewer is calories.
5. Protein And Sweets
Eating sugary foods, sweets, etc will not make you full since they quickly enter the blood stream and also clear out fast and will make you feel hungry again. Pairing them with protein will make the sugar to be released slowly and will make you feel full for longer.
6. Carbs With High Fiber
Similar to protein, fiber is also one of the essential compound required for losing weight. They slowly release energy which will make you feel fuller for longer and also helps in maintaining blood sugar levels. Opting for whole wheat bread instead of white bread, eating fiber rich foods will help you beat your sugar cravings.
7. Drinking More Water
Water is one of the best liquids when it comes to weight loss. Skip sugary and aerated drinks, sodas and instead opt for fresh fruit juices ad water. Also drinking water before meal will make you eat less by making you feel fuller thereby consuming lesser calories.
8. Drink A Little Less
Alcohol contains more calories per gram and doesn’t fill you up or give any nutrients. Also having that’s chips or pizza along with drinks is doing more damage to your body. In other words, drinking will make you with wrong choices when it comes to eating. Even if you can’t completely stop avoiding, you can atleast reduce the amount.
9. Manage Stress
Stress is a big cause for over eating. Whenever you are stressed, eating more food is where you find comfort. This is because a stress hormone known as cortisol will make you crave for sugary and fatty foods. No weight loss goal is complete without stress management. You can do this by indulging in activities that you like, for example, sports, hitting the gy, enjoying music, talking to your loved ones, etc.
10. Get More Sleep
Poor sleep will affect your metabolism, so make a habit of sleeping early or get an extra 30mins of sleep everyday will boost your metabolism and also make you feel lively throughout the day.
11. Exercise Regularly
Exercise and diet go hand in hand when it comes to weight loss. You don’t have to hit the gym for hours to lose weight. You can do body weight exercises at the comfort of your home or indulge in your favorite sports. Having a healthy diet and 30mins to 1hr of exercise everyday will help you lose weight quickly also make you feel better.