Losing weight is always a struggle. Nobody has it easy. It’s hard work that requires commitment and dedication.
So when new information comes out about the latest weight loss trend or the best diet plan and exercise program, everybody just seems all too willing to jump into the bandwagon and have a go at it in the hopes of gaining positive results.
It just gets overwhelming sometimes trying to figure out which ones are true and which ones are myths or misconceptions.
Wouldn’t it be great to just have it simple and lose the weight slowly but surely?
If you want guaranteed results, just go back to the basics. Here are some weight loss tips backed by science you might want to keep in mind.
1. Eat slowly
It takes a while before your brain gets that you’ve had enough.
Always chew your food slowly and savor the food you eat. Doing this not just allows your brain to “digest” the amount of food you’ve had but it also helps you digest the food in your stomach better.
By eating slowly, you tend to eat fewer calories. You also increase the production of hormones linked to weight loss.
When you always eat as though you are in a hurry, the chances of you ingesting air together with your food is also higher. This may result in gas bloating which makes you look more fat than you actually are.
2. Drink more water
We all know that water washes away and cleanses. There is no other substance that can help us get rid of all the toxins in our body that makes us gain all the extra weight except water.
If you wish to quench your thirst, think twice about having that calorie-filled juice drink or that power quencher.
If you really want to lose weight, start drinking more water – and lots of it. Drinking water boosts your metabolism, cleanses your body of toxins and suppresses your appetite.
If you drink enough of it, your body stops retaining water which will help you lose all the water weight.
It is best to drink water before a meal. It not only makes you feel fuller but it will also suppress your appetite so you tend to eat less.
3. Get enough sleep
Getting enough sleep is just as important as diet and exercise if you’re trying to lose weight. It just might be the reason why you don’t seem to be losing the weight despite strictly following your diet and exercising regularly.
A night of good, restful sleep does wonders to the body that needs to recover and recharge from all the pressure and stress of daily activities.
Sleep requirements may be different for each person but generally speaking, less than 7 hours of sleep a day increases the chances for obesity by 89% in children and 55% in adults. Sleep disorders such as sleep apnea are also worsened by sleep deprivation.
4. Count calories
Science has proven time and again that calories do count and it pays to count your calories.
Calories measure the energy content of food and beverage. If you eat more calories than you burn off, that’s where the problem lies.
There are several factors that affect the amount of calories we need to take in order for us to lose weight such as age, gender, body weight, and activity levels but the idea is to consume less than we have been taking in so that we lose the extra pounds.
An average woman needs to consume about 1,500 calories per day to lose at least 1 pound per week while the average man needs to take in about 2,000 calories a day to lose a pound a week.
5. Do aerobic exercises
Burn those extra calories by doing aerobic exercises. For some reason, most people seem to settle into a sedentary lifestyle as they grow older.
The demands of daily responsibilities somehow seem to overtake everything in our lives that we forget to move, move, move.
If your daily activities involve sitting behind a desk, whether it be at school, the office or in front of your laptop, chances are you will be packing in the pounds.
Find the time to exercise and commit to doing it regularly.
Aerobic exercises are exercises that make your heart pump faster and your lungs work harder resulting in your body breaking into a sweat.
A good aerobic exercise oxygenates your blood and makes your body systems work more efficiently.
6. Lift weights
Dieting can result in the loss of muscle mass and the slowdown of your metabolic processes as your body goes into starvation mode.
The best way to prevent this from happening is to do resistance training such as lifting weights.
By lifting weights as part of your exercise program, you can avoid losing muscle mass while keeping your metabolism high.
While losing weight, you also want to be able to build muscle. Resistance training is necessary to keep a toned body.
7. Focus on nourishing your body. Don’t deprive it
It’s all about food. When used wisely, it can be a friend but otherwise, it may turn out to be your foe.
It is common knowledge that if we want to lose weight, we need to go on a diet. Going on a diet doesn’t necessarily mean that you should radically reduce the amount of food you take in altogether and deprive yourself of nourishment.
The key is in learning to choose the right kind of food. You don’t have to deprive yourself of food. You just need to change your mindset into thinking that you need to nourish rather than feed.
By nourishing, you let your body take in only food that will keep it well and healthy.
8. Cut back on added sugar
When choosing the food you eat to nourish your body, it always pays to check on the added sugar content of most foods.
Some foods you might think are healthy could actually be loaded with added sugar that makes you gain the weight instead of losing it.
You might be surprised with the added sugar content of some supposedly “healthy foods”.
Natural sugars found in most fruits and vegetables are the best but we cannot deny the fact that foods with added sugar taunt us and tempt us day in and day out.
The added sugar in soda, cakes, pies, candy, and desserts are so hard to resist but do you know that a lot of “healthy food” also contain added sugar?
“Healthy food” such as granola, protein bars, cereal, flavored yogurt, tomato sauce, salad dressings, sports drinks, and fruit juices among others are sources of added sugar that might be harming your body instead of helping it.
Always check the labels for added sugar content.
9. Drink black coffee
Make your coffee black – and sugar-free. Forget the coffee shop coffee that comes with a dollop of whipped cream and sugar to start your day.
It may seem boring to drink your coffee black but if you want to lose weight, it’s the only way to go to have your caffeine fix for the day.
Black coffee is calorie free and contains antioxidants that fight free radicals in your body. It will give you that extra boost of energy to get you through your day while helping you lose the weight.
10. Start thinking thin
You may not realize it but your mind does influence the way your body responds to weight gain or weight loss. Visualize yourself in the perfect weight you desire and you just might be surprised with the results.
A study conducted by the International Journal of Obesity using Functional Imagery Training (FIT) was conducted to find out how our minds contribute to the amount of body weight we have.
The study concluded that just by visualizing, our bodies could lose weight by as much as 5 times.
With so much weight loss plans, programs and guides, it has become too confusing and downright exhausting just to figure out which ones work and which ones won’t.
It can become frustrating and discouraging just thinking about it.
The best way to determine which ones could work for you is to go back to the basics. You might find it easier to lose the weight if you just commit to changing the way you think, do and act with regards to your weight loss journey.
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