Simple changes in your lifestyle can help you to lose weight. You just need to follow some weight loss tips that I am going to share to lose weight.
Many people advise some useless stuff to follow, most of which have no evidence behind them.
Tips which I am going to share will make your weight loss journey faster and easier.
Things To Avoid In Your Lifestyle
Cut Back on Artificial Sweeteners
Artificial sweeteners are the biggest enemy in your weight loss journey. In fact, the more you eat these artificial sweeteners the more you will crave for it.
Slowly reduce the intake of refined sugar and later try to completely cut down artificial sweeteners from your lifestyle.
Studies show that sugar (high fructose) intake is directly associated with fatty liver, type 2 diabetes, obesity and heart disease [1,2,3,4].
always read the label and check if it is loaded on sugar avoid it. Added sugar means quite possible it is high fructose corn syrup.
Avoid Refined Carbs
Refined carbohydrates are heavily processed foods. It contains almost no fiber and nutrition.
Glycemic index of refined carbohydrate is very high. That means by consuming refined carbs your blood sugar level will be elevated rapidly [5,6,7].
which causes an insulin spike, cravings, hunger after a few hours later and increased food consumption and leads to weight gain.
Always try to have complex carbs or whole grain. Because it has much fiber, nutrition and glycemic index of whole grains are very low. It will make you feel fuller after eating.
Ignore Diet Soda and Fast Foods
Though diet soda sounds like a healthy drink, it is not healthy at all.
A study published in 2015 by Fowler SP, Williams K, and others show that diet soda intake can increase abdominal obesity, a potential pathway for cardiometabolic risk in this aging population [8].
Avoid Unhealthy Fats
Avoid unhealthy fat like butter, cheese, cheap oil, cream, etc.
These are the unhealthy fats which are full of cholesterols and you need to avoid these types of fats.
Consuming these types of fats much will lead to cardiovascular disease, increases heart attacks.
Things To Include In Your Lifestyle
Use Smaller Plates
In your, every meal uses a smaller plate to control the portion.
By using a smaller plate, you cannot have much food in one meal and by doing that you can control the portion of meals [9].
It is a psychological trick. You will see that you are having a meal full of a plate. But by decreasing the size of the plate you are eating less food.
Eat More Fiber
Eat much plenty of fibers in every meal.
Fiber controls the insulin spike and makes your digestion slower. Because of that, you may feel fuller and less hungry. Complex carbs and vegetables are full of fibers.
Another study published in 2009 shows that daily consumption of diet soda can increase the risk of type 2 diabetes up to 67% than the non- consumption of diet soda [10].
If you need something fizzy to drink, choose sparkling water or make your own water kefir.
Eat Much Protein
Studies show that protein has a direct relation to hunger control. An increase in dietary protein from 15% to 30% of energy at a constant carbohydrate intake produces a sustained decrease in ad libitum caloric intake that may be mediated by increased central nervous system leptin sensitivity and results in significant weight loss [11].
Protein consumption suppresses the ghrelin hormone and elevates the GLP-1 and cholecystokinin, which leads to less hunger and control the consumption of food [12].
Increase the amount of protein intake, at least 0.8 gm/lbs. of body weight.
Include Resistance Training
One of the worst side effects of fat loss diet is muscle loss and metabolic slowdown.
Many people may suggest doing lots of cardio to lose weight. But the fact is you need to do resistance training to lose weight.
By doing only cardio you may experience drastic weight loss and metabolic slowdown and end up with skinny fat.
By doing resistance training you can maintain or increase your metabolism [13].
So, include resistance training. You need to focus on compound exercises more like the deadlift, bench press, squats, pull-ups, etc.
Include Healthy Fats
Include fats in your diet to lose fat.
Yes, there are many types of fat. I have already mentioned unhealthy fats to avoid. now include the healthy fats in your life. Many people cut down fats to lose fat this is the worst thing ever. Fat is not our enemy.
Our body needs fats to control the hormonal functions, omega-3 fatty acid improves brain and heart health [14,15]. Consume healthy fats like fatty fish, avocado, olive oil, etc.
Bonus Weight Loss Tips
Eat Much Water
Studies show that drinking water can increase your metabolism by 24-30% over the course of 60 min [16,17].
Drink a glass of water before every meal. By doing that you are going to eat fewer foods and it will be easy to digest that food.
Water also very important to mobilize the fats from cells to blood-stream in the form of fatty acids. It also carries nutrition to the muscle cells through blood-stream.
Chew More Slowly
Your brain may take a while to register how much you have eaten.
Some studies show that chewing slowly can help you eat less and increase the production of hormones linked to weight loss [18,19].
Have a Good Sleep
Sleep is the most ignored thing in this busy life. People work hard in the gym, eat proper foods but don’t sleep properly.
But the fact is most of the weight loss process occurs at the time of sleep when GH hormone is elevated and insulin at the lowest level.
Poor sleep is one of the strongest risk factors for obesity. Studies show that 89% increased the risk of obesity in children and 55% in adults [20].
Don’t Set a Short-term Goal
Weight loss in a healthy way takes little time. It takes years to gain your weight and now trying to lose it in one week is not possible.
You need to be patient. Remember weight loss and fat loss is two different things. You may lose much weight in one month but most of them will not be fat.
Conclusion
There are so many weight loss tips that I can share with you, but the key to every point is consistency.
Be patient and don’t follow short-term programs which claim, “lose weight in 7 days”, “lose weight fast without exercise”, “lose weight without dieting”, blah blah…
Most of the people who follow these programs end up with skinny fat. And their strength and metabolism are low. it is not the best way to lose weight. Many people whom I trained are followed these types of programs before came to me. And most of them are skinny fat.
These types of programs should not be followed because body composition of everybody is different. One diet and exercise plan can not provide the same result to everyone.
Everyone has a different body type and response differently. Some needs low carb diet to fat loss some needs moderate carbs, some hits plateau quickly. Everyone is deferent.
Your body may respond differently to those diet plans. So, try to follow a diet plan which is made for your body type.
Follow a diet plan which is made for your body type, your physical condition and follow the tips which I have provided.
Remember, there is no issue following a free diet plan only when you know about yourself like your BMR, your body composition, and you know which free program to follow.
Peoples who don’t know what to follow whether they end up with skinny fat or they stuck in a certain weight, can’t lose weight further. Because mostly they cut down too many calories at the very beginning, which should not be done.