Weight Loss! This word may be a challenge to some and scary to others but it doesn’t have to be either. In this article, we cover 13 effective weight loss tips that will not only help you achieve your weight loss goal stress-free but also help you become a healthier and happier person as well. If you’re one of those individuals that find it difficult to lose that stubborn belly fat despite following countless diet and exercise fads; don’t fear because there is a solution for you.
So, let’s get started
1. Cut Back on Added Sugar
The single most lethal ingredient is known to be added sugar in today’s modern diet. It is known that added sugar is being widely consumed in high volumes
There are numerous studies that show that the consumption of sugar (as well as high fructose corn syrup) has been known to be associated with a number of health issues such as the risk of obesity, type 2 diabetes, and heart disease
If you’re planning to lose weight it is highly advised that you cut back on added sugar.
When taking that path, make sure you carefully read the labels because the so-called “health foods” can be loaded with added sugar.
2. Eat Less Refined Carbs
Refined carbs are defined to be either sugar or grains which have been stripped of their fibrous nutritious parts (examples include: white bread and pasta)
Studies have shown that the if you consume refined carbs it can lead to a rapid spike in blood sugar, hunger cravings and increased food intake a few hours later. Obesity is known to be linked to the consumption of refined carbs
If you’re going to consume refined carbs just make sure that you consume them with their natural fibers intact
3. Exercise Portion Control or Count Calories
Portion control (also known as eating less) or the counting of calories can be useful for various reasons (ex: losing weight)
There are various studies which show that keeping a food journal and recording your meals even taking pictures of the meals can aid you in your journey to lose weight and reach your target weight.
Anything that helps you in increasing your awareness in what you consume is most likely to be very useful to you
4. Keep Healthy Food Around
An advantage to keeping healthy food around you is that it can prevent you from consuming something unhealthy in case you become increasingly hungry. If you consume something that is healthy over something that is not, it can help you control your weight as well as blood sugar level
There are a number of snacks which are not only considered portable but easy to prepare as well. These include whole fruits, some nuts (the recommended serving is a handful), some baby carrots, yogurt, and one or two servings of hard-boiled eggs.
5. Shift to Spicy Food
Cayenne pepper contains a compound called Capsaicin that can cause your metabolism to increase and your appetite to reduce slightly. It also is known to bind to the receptors on the nerve fibers that is known to transmits pain and the possibility of heat (this explains the burning effect that you experience on the lining tissue of your mouth when you consume a pepper) It is also known to contain many weight loss properties. There are many kinds of food that contain Capsaicin such as hot peppers and sweet peppers
6. Do Aerobic and Resistance Exercise
The best way you can burn the maximum number of calories is through cardio. Cardio is not only useful in burning calories as it is also known to improve your physical health, but it is also known to improve your mental health. Cardio appears to be particularly effective in losing that stubborn belly fat. So, what is belly fat you ask? Well, belly fat is defined as the unhealthy fat that over time builds up around your organs due to a sedentary lifestyle and poor exercise habits; and it is also known to cause various metabolic diseases (high cholesterol, heart disease, obesity, and type 2 diabetes).
There are many side effects caused by dieting that many are unaware of but one of the worst ones is that it is known to cause muscle loss and the decrease in metabolism (also starvation mode). One of the best ways to prevent this from occurring is to partake in some form of resistance exercise (such as lifting weights). So, what is the point of lifting weights? Well lifting weights can help keep your metabolism levels high and prevent you from experiencing muscle mass loss
Despite the importance of losing unwanted belly fat; one must make sure to do some sort of resistance exercise because it is critical to health.
7. Take More Fiber, Fruits & Vegetables
Fiber is highly recommended for weight loss; it is not only known to increase satiety but I can also aid you in controlling your weight over a long period of time.
Fruits and vegetables contain a few calories but most importantly it contains a lot of fiber as well. Not only that they are known to be rich in water, take a while to chew, and are quite filling. If you feel hungry you can eat a piece of fruit or vegetable and it can not only give you many advantages such as your daily dose of fiber, but it can also give you the satisfaction of being full and prevent you from eating unhealthy food.
Fruits and vegetables have many properties that make them a great snack and an excellent choice for weight loss. Why is this? Well fruits and vegetables are very healthy and they also carry many health benefits
8. Chew Your Food Slowly
After you eat a meal you know that you’re full but it can take your brain a while to process that you have had enough food to eat. Chewing your food slowly during every meal can help in the consumption of fewer calories and also aid in the production of hormones that can aid in weight loss. So, no matter what you eat to make sure that you chew your food thoroughly.
9. Get a Good Night’s Sleep
Nowadays sleep is becoming underrated, and the one thing that many fail to understand is that sleep is considered to be essential as well as an important part of life. One important fact that many are still unaware of is that sleep holds just as much importance as eating healthy. Poor sleep habits are a HUGE contributor to obesity, and it is known to have an increased risk of obesity in children than in adults. Getting a proper night’s sleep is really important and it can be beneficial in losing weight
10. Eat More Protein
The single most important nutrient associated with losing weight is protein. The consumption of protein in your diet causes an increase in the level of metabolism by 80100 calories per day; while helping the feeling of satiated (which is caused by the consumption of fewer than 441 calories per day).
Protein (which is derived of 25% of your calories) can reduce your obsessive thoughts about food by 60, while at the same time cutting your need to late night snack by up to 50%. Simply adding protein to your diet (with restrictions of course!) can be an effective way to lose weight.
11. Avoid Dieting, Just Eat Healthy
One of the biggest issues with many diets is that they almost never work in the long term. Those who diet end up gaining more weight over time and that dieting is considered to be a predictor of weight gain in the future. If you’re looking for an alternative to dieting, you’re in luck because fortunately, one exists. One thing that you can do is that you can set a goal of becoming healthier, happier, and fitter person. One should focus on providing the body with nourishment rather than depriving it
12. Supplements & Whey Protein
Those who struggle with getting enough protein in their diet should consider taking a supplement as an aid while in the process of losing weight. If you take the decision to replace part of the calories with whey protein it has positive benefit such as the result in the loss of 8 pounds while causing an increase in muscle mass
13. Beat Your Food Addiction
Food addiction is known to be a factor in obesity, and many still remain unaware that they may suffer from a form of food addiction. One way you can find out whether or not you have food addiction is to see if you suffer from an overpowering need to eat all the time and if you’re able to keep your food intake under control. If by chance you do suffer from food addiction, it is strongly advised that you seek some form of help as soon as you can; because it is impossible if you try to lose weight before you deal with this issue first.
