1. Cut Back on Added Sugars
Added sugars like those found in soft drinks, baked goods, and candy provide a lot of calories but little to no nutrition. Studies show that consuming lots of added sugar is associated with weight gain and obesity.
Try to minimize foods high in added sugar and instead reach for whole foods like fruits, vegetables, and whole grains.
2. Eat More Protein
Protein is incredibly important for weight loss. It helps reduce appetite, boost metabolism, and preserve muscle mass during weight loss.
Aim to include a source of protein at each meal and snack, such as meat, fish, eggs, nuts, seeds, or dairy products.
3. Load Up on Veggies
Vegetables are low in calories yet high in fiber, which helps fill you up. Eating more veggies can help reduce calorie intake and control hunger.
Try adding more vegetables to meals and snacks. Even making small changes like adding veggies to your morning omelet or sandwich can make a big difference.
4. Practice Portion Control
Being mindful of portion sizes can help reduce calorie intake. Use smaller plates, eat slowly, and avoid all-you-can-eat buffets to help control portions.
Measure out snacks like nuts and dried fruit to avoid overeating. And avoid eating directly from packaging, which makes it easy to overeat.
5. Drink More Water
Drinking water, especially before meals, can aid weight loss. One study found that drinking 500 ml of water prior to meals reduced calorie intake by 13% compared to a control group.
Aim to drink 812 cups (23 liters) of water per day to stay well hydrated without consuming liquid calories from beverages like juice or soda.
6. Choose Fiber-Rich Foods
Dietary fiber promotes feelings of fullness and satiety, slowing the rate at which food leaves your stomach and reducing appetite.
Fruits, vegetables, whole grains, nuts and seeds are all great sources of fiber that may help boost weight loss.
7. Get Enough Sleep
Getting enough sleep is crucial for weight loss. Too little sleep has been linked to increased hunger and appetite and a higher risk of weight gain.
Aim for 79 hours of sleep per night to support your weight loss efforts. Establish a relaxing bedtime routine and limit screen time before bed to get better sleep.
8. Manage Stress
Chronic stress may cause weight gain by stimulating the production of cortisol, the stress hormone associated with increased belly fat.
Consider relaxation techniques like yoga, meditation, deep breathing and aromatherapy to keep stress in check and prevent stress-related weight gain.
9. Eat More Slowly
Eating too quickly can cause you to consume too many calories before your body has the chance to register you're full.
Practice mindful eating by putting down your fork between bites, chewing thoroughly and savoring each bite to help slow your pace during meals.
10. Keep Healthy Food on Hand
Making sure healthy options are readily available can nudge you toward better choices. Store fruits, veggies, whole grains, nuts and seeds so that you have healthy options to grab when hunger strikes.
Having pre-chopped veggies and washed, ready-to-eat produce can also cut down on snacking on processed foods.
11. Control Emotional Eating
Boredom, stress, sadness and loneliness can trigger emotional eating. Find other ways to cope with difficult feelings rather than food, such as calling a friend, taking a relaxing walk or journaling.
Distract yourself by running errands, pursuing a hobby or doing chores when you get the urge to nibble for reasons other than hunger.
12. Significantly Reduce or Eliminate Alcohol
Alcohol provides a significant amount of empty calories, promotes weight gain and impairs metabolism. Limiting your alcohol intake can help with weight loss efforts.
If cutting out alcohol entirely feels like too much of a challenge, try simply limiting yourself to one glass of wine per day as you work toward reducing your intake further.
13. Lift Weights
Incorporating strength training into your exercise routine is important for preserving and building muscle during weight loss. Having more lean muscle mass boosts metabolism and burns more calories around the clock.
Aim for 23 strength-training sessions per week using weights, resistance bands or exercises like pushups and squats. Start slowly if new to weightlifting.
14. Eat More Protein at Breakfast
Protein keeps you feeling full and fuels fat burning. One study found that eating protein-rich eggs for breakfast helped participants consume fewer calories over 36 hours compared to those who ate a grain-based breakfast.
Aim to get about 30 grams of protein at breakfast to reduce hunger and cravings throughout the day.
15. Cut Back on Refined Carbs
Refined carbs like pastries, soda, pastas and white bread are low in nutrients and fiber and can spike blood sugar. Reduce your intake to aid weight loss.
Swap out refined grains for nutrient-dense whole grains like oats, brown rice, buckwheat, couscous and quinoa instead.
16. Set a Sleep Schedule
Having a consistent sleep schedule helps regulate the hormones that control hunger and appetite. Going to bed and waking up at the same time each day supports weight loss.
Try to be in bed around the same time each night and allow yourself enough sleep so you can wake up naturally without an alarm.
17. Walk After Meals
Going for a walk after eating helps increase the number of calories you burn through both exercise and the thermic effect of food (TEF).
One study found that walking for 15 minutes after lunch and dinner reduced daily calorie intake by 212 calories.
18. Learn to Cope with Food Cravings
Cravings are a normal part of losing weight. Learning to recognize and deal with them without giving in can help you stay on track.
When you get a craving, take a few deep breaths, drink some water and do something to distract yourself until it passes, without restricting too much.
19. Serve Yourself Smaller Portions
The old advice to clean your plate may undermine weight loss efforts. Serve up smaller portions to keep calorie intake lower.
Use smaller plates and bowls to trick your brain into thinking you're eating more. Don't feel like you need to eat everything on your plate if you're full.
20. Join an Online Community
Connecting with others working toward similar goals can help increase motivation and accountability. Join an online community to share tips, recipes and success stories.
Post about your progress and encourage others working toward weight loss. Cheer each other on during tough times.
21. Add in Cardio
Aerobic activity like brisk walking, jogging, cycling and swimming helps burn calories to create a calorie deficit needed for weight loss. Aim for 150300 minutes of moderate aerobic activity weekly.
Start slowly if new to exercise and gradually work your way up. Even a few 10-minute sessions throughout the day are helpful.
22. Serve Unhealthy Foods on Smaller Plates
Using smaller plates and bowls for less healthy foods may help you eat smaller portions. A study found that participants ate 30% less ice cream when served in a smaller bowl.
Use this optical illusion trick when dishing up foods like pasta, ice cream and cake to keep portions under control.
23. Eat Without Distractions
Distracted eating prevents recognizing fullness cues. Avoid watching TV, scrolling social media or reading while eating.
Focus on enjoying the taste and textures instead of other stimuli. Being mindful while eating also helps induce feelings of fullness.
24. Weigh Yourself Regularly
Monitoring your weight can help you remain accountable and catch any significant fluctuations early so you can adjust your diet and exercise regime as needed.
Aim to weigh yourself once or twice per week, first thing in the morning for the most accurate readings.
25. Be Patient with Yourself
Progress won't always be linear. There may be ups and downs on the scale and some weeks where you may maintain. Remember that slow and steady wins the race.
Stay focused on building healthy habits and be kind to yourself when you have setbacks. Getting frustrated will only set you back further.
Making even small changes to your diet, exercise routine, and lifestyle can add up to big results when it comes to weight loss. Consistency and commitment to the process leads to success.
Use these tips to boost your weight loss efforts and transform your body like Big T. With determination and the right strategies, you can achieve your body goals.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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