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25 Simple Weight-Loss Tips You Shouldn’t Overlook

25 Simple Weight-Loss Tips You Shouldn’t Overlook

Losing weight does not have to be difficult. By incorporating a few simple lifestyle changes you can start to see changes in not only your weight, but your overall health. Below are 25 weight-loss tips to help you not only to lose weight, but also maintain it long term.

1. Drink water before a meal.

water ripples

    Researchers have found that it is best to drink fluids before and two hours after meals as this helps in absorption of nutrients. Drinking water before your meals prevents the surging of your insulin levels. Insulin levels are important to weight loss, because when there are high levels of insulin in the blood stream, chances of storing fat in the body are higher.

    2. Eat from smaller plates.

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      Try eating from salad-sized plates so that you consume smaller portions. The ideal size of the plate should be 9 inches, as this is a normal portion to feel full.

      3. Take your time eating a meal.

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        Take at least 15 minutes to eat a meal. This is the time needed to trick your stomach into thinking it is full.

        4. Avoid cravings.

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          Now, this might seem like a difficult task, but the next time you have a craving, try waiting 20 minutes before giving in. Chances are it will go away.

          5. Take the stairs whenever possible.

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            Just 2 minutes of climbing stairs a day can keep off the pesky 2 lbs that most adults gain in a year; it also burns an average of 10 calories a minute.

            6. Identify your emotional triggers.

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              Identify when you are feeling bored, depressed, or stressed out; watch out for what you are eating, and why you are eating it. Instead of reaching for junk food, take the time go for a walk, call a friend, or take a bath.

              7. Get at least 7 hours of sleep.

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                Being tired makes for skipped workouts and extra snacking.

                8. Wear fitted clothes.

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                  Wearing baggy clothes hides your body. When you wear fitted clothes, you will notice when you gain a pound, and can work on getting rid of it.

                  9. When finished eating, put food away.

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                    After eating a meal, put food away immediately to avoid munching. Another trick is to cover up food up with napkin so that it is not tempting you.

                    10. Share your weight loss goals.

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                      Weight loss goals have a 50% higher chance of being achieved when you have a partner. Get your friends and family involved and watch the weight disappear.

                      11. Exercise while watching television.

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                        Exercise does not have to be a burden. Incorporate exercise in the daily tasks you are performing already. Break out your stationary bike and do it while watching your favorite shows or use a treadmill or do squats during commercials. All you need is 20 minutes (that’s on average 10 commercials).

                        12. Eat breakfast.

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                          Eat breakfast within an hour of waking up to boost your metabolism by waking up your digesting juices.

                          13. Bring your own lunch.

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                            Pack lunch from home to bring to work. This will encourage healthier eating. An added perk is nothing unwanted went into your meal.

                            14. Do not eat after 12 hours before the time you wake up.

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                              In order for your stomach to digest properly, it needs 12 hours of being empty. For example if you wake up everyday at 6 a.m., stop eating anything after 6 p.m. the night before.

                              15. Avoid salt.

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                                Salt causes bloating, so favor foods with fresh herbs, and vegetables instead.

                                16. Thirst or hunger?

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                                  The way your body responds to hunger is similar to the way it responds to thirst. Before you reach out for an unhealthy snack, think to yourself: am I hungry? or just thirsty? This could easily be differentiated by drinking a cup of water and see if the craving goes away.

                                  17. Bring your own snacks.

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                                    This will prevent your from eating the donuts that your coworkers brought into the office.

                                    18. Choose snacks with water.

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                                      Examples of high water content fruit include melons, peppers, cherry tomatoes, or celery. Their water content will fill you up and prevent bloating.

                                      19. Munch on an apple.

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                                        Apples are full of fiber and work as a natural appetite suppressant through an enzyme called pectin. Pectin also helps control blood sugar.

                                        20. Eat your sweets every day.

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                                          Yes, you read that right. Eating a small piece of chocolate a day will satiate your cravings and prevent you from eat the whole cookie box. Plus dark chocolate has many stress reduction properties and antioxidants

                                          21. Use fruit to add natural sweetness.

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                                            When baking, use crushed fruit or honey instead of white sugar.

                                            22. Replace butter or mayonnaise on sandwiches

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                                              Spread hummus, crushed avocados, mustard, or pureed roasted red pepper for healthier alternative.

                                              23. Use a reusable water bottle

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                                                Keep a water bottle on your desk to sip often. Staying hydrated can satiate hunger and cravings, reduce bloating, and keep you more alert. Use a bkr water bottle made out of glass for a healthier way to drink water.

                                                24. Set up reminders on your computer or phone every hour

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                                                  There are many tech gear out in the market that encourage you to get up, walk around, and stretch like the fitbit.

                                                  25. Make eating a social event

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                                                    Prevent yourself from eating in front of a television or computer screen. By eating with another person or persons, it cuts down on mindless eating.

                                                    Lastly, remember to always consult your physician and dietitian for healthy weight loss.

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                                                    Last Updated on October 5, 2020

                                                    Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

                                                    Intermittent Fasting Weight Loss (The Ultimate Weight Loss Hack)

                                                    Intermittent fasting weight loss is a type of diet that’s rapidly growing in popularity and becoming the way to lose weight. Scientists and nutrition experts like it, too. New books and articles on the topic are being published daily. Intermittent fasting is also popular with followers of the Paleo diet since our ancestors appear to have eaten this way for thousands of years.

                                                    I’ve been following this type of diet myself for 2 years. Doing so helped me lose and keep off 70 pounds without ever having to count calories, limit carbohydrates, or eat 6 to 7 meals a day.

                                                    This article teaches you all about intermittent fasting weight loss and details why it is one of the best weight loss diet hacks around. Once you finish, you will be able to implement into your diet and experience the benefits it offers almost immediately.

                                                    What Is Intermittent Fasting?

                                                    As you may have figured from its name, intermittent fasting weight loss is a diet plan where you set fasting periods during the day. This is usually between 16-20 consecutive hours, but it can be as little as 12 hours or as much as 24 hours (or even 36 hours).

                                                    While fasting you can eat and drink low calorie or calorie-free foods. Think coffee, tea, water, and vegetables.

                                                    The more time you spend fasting every day, the better your results. You can do these fasts as often as you like. Again, the more often you do so, the better[1].

                                                    Getting Started With Intermittent Fasting

                                                    Following this diet plan is super simple. All you have to do is choose a period of time during the day that you will fast. This should be between 16-20 hours.

                                                    The longer you fast each day, the better. Don’t worry about calorie restriction or measuring carbohydrates. Just focus on going about your day until it’s time to eat.

                                                    It’s best to choose a set period of time to conduct your fast. I like to fast from 8 PM to 4 PM the following afternoon. I’ll then have my first meal of the day and a snack or two a few hours later. Once 8 o’clock rolls around, it’s back to fasting.

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                                                    My experience with intermittent fasting is that it’s best to start with a 16 hour fast (i.e. 8PM one evening to 12PM the next day) for the first 1-2 weeks. Once you are comfortable with this schedule, you can increase the amount of time you spend fasting. Do this by adding 30 minutes to each fast until you get to where you are fasting for 20 hours at a time.

                                                    You don’t have to fast every day in the beginning either. You may be more comfortable breaking in slowly with 2 or 3 days per week, or trying alternate day fasting. Add additional days of intermittent fasting as you become more comfortable with this style of eating.

                                                    Tips To Make Intermittent Fasting Easier

                                                    1. Drink Plenty of Water

                                                    Squeeze a little lemon or lime juice into your water to help get rid of any cravings you experience. You can also drink coffee, tea, or other calorie-free beverages. After a few weeks, you will find that intermittent fasting keeps you from craving sugar entirely.

                                                    2. Take in Caffeine in the Morning and Early Afternoon

                                                    The caffeine in coffee and tea may actually make intermittent fasting weight loss a little easier since it’s good for curbing your appetite. Be careful not to overindulge as this may lead to you feeling a little too wired. I also recommend these natural energy boosting tips to keep you going during the day.

                                                    3. Avoid Artificially Flavored Drinks

                                                    One type of calorie-free drink that should be avoided are diet sodas and other beverages that use artificial sweeteners like Splenda and Sweet & Low. Studies show that the can actually stimulate your appetite[2] like a drink that contains sugar and cause you to overeat.

                                                    4. Don’t Gorge at Your First Meal

                                                    The first meal after your fast should be the amount of food you typically eat. Binging will only make you feel awful and diminish the benefits you get from the fast.

                                                    To avoid this, try creating meal plans, at least for the first few weeks. This will help you get into the rhythm of eating regularly portioned meals during your eating window.

                                                    5. Minimize Processed Carbohydrates and Sugars

                                                    While intermittent fasting does make it possible to eat a little looser than normal, you should still eat as little bread, pasta, rice, etc. as possible.

                                                    Focus instead on eating protein from beef, fish, or pork, carbohydrates from vegetables, fruit, and sweet potatoes, and healthy fats from foods like almonds, avocados, fish, and olive oil.

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                                                    You can find some carb sources that will aid your weight loss journey here.

                                                    How Intermittent Fasting Helps You Lose Weight

                                                    Eating this way has many benefits with regard to weight loss. The first is that when you’re fasting, your body will be forced to use its stored body fat for energy. Burning calories this way, instead of from the food you’re eating throughout the day, will help you experience significant weight loss, but specifically lose weight from any excess body fat you’re carrying.

                                                    This means that you won’t just be thinner, but you will also look better and be much healthier than if you lose weight the old-fashioned way[3].

                                                    Intermittent fasting can help optimize the release of the key fat-burning hormones in your body. This is especially true for the two most important hormones: human growth hormone (HGH) and insulin.

                                                    Human growth hormone plays a key role in turning on your body’s fat-burning furnace so that it gets the calories you need to work and play from stored body fat. Studies show that fasting can significantly increase the production of HGH[4].

                                                    The influence intermittent fasting weight loss has on insulin is just as impressive and possibly more important. Keeping your insulin levels low and steady is key to losing excess fat and keeping it off.

                                                    Diets that are rich in processed carbohydrates (bread, pasta, rice) and simple sugars (candy, cookies, and soda) have the opposite effect. They cause your insulin levels to rapidly spike and then crash every time you eat one of these foods. The net result of this phenomenon is that your body will store more of what you eat as excess body fat instead of burning it off as energy.

                                                    Chronically elevating your insulin levels like this can also lead to the development of type II diabetes, obesity, and other chronic health problems. Intermittent fasting easily solves this problem.

                                                    One study found that men who participated in intermittent fasting had “dramatically lower insulin levels and significantly improved insulin sensitivity”[5].

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                                                    This happens because you’re not giving your body food, so it will not produce insulin, allowing insulin levels to balance out until you eat again. This helps your body stay in a calorie and fa-burning state. You’ll also find that it gives you more energy throughout the day.

                                                    Another great weight loss benefit of intermittent fasting is that hunger pangs and cravings that may normally plague you throughout the day will be reduced, if not altogether eliminated. This is probably due to its ability to balance your insulin and blood sugar levels and, in turn, help correct other hormonal imbalances.

                                                    Intermittent Fasting Weight Loss FAQs

                                                    Now that you know what intermittent fasting is and how to get started, it’s time to answer your other questions.

                                                    Below are answers to the questions frequently asked about intermittent fasting. These answers should help you and make getting started a lot easier.

                                                    How Much Weight Will I Lose?

                                                    The amount of weight you lose with fasting is determined by how often and long your fasts are, what you eat afterward, and other factors. Fasting for 16-20 hours a day can help you safely lose 2-3 pounds of fat every week.

                                                    While losing this much weight every week is great, it’s how it makes it happen that’s really cool. Losing weight with intermittent fasting means that you will never have to count calories or plan and prepare several meals a day.

                                                    Can I Work out While Fasting?

                                                    Yes, you can. In fact, doing the right type of workout while fasting will help you lose weight faster and even build muscle.

                                                    The best workouts to do while fasting for weight loss are 3-4 intense strength training workouts weekly. This means anything from standard strength training to kettlebell or body weight workouts.

                                                    Focus on doing 3-4 total body exercises per workout with as little rest as possible between sets. Doing this will help you burn more calories during and after your workout. You’ll also build muscle, which will help you look and feel better as the weight comes off.

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                                                    Won’t I Lose Muscle When I Fast?

                                                    First of all, you aren’t fasting long enough for your body to start breaking down muscle for energy. You have, perhaps, hundreds of thousands of calories from your stored body fat to use before that will begin to happen. Studies actually show that even after fasting for 3 days, no muscle is lost.

                                                    Is Fasting Safe?

                                                    As long as you are healthy, not pregnant, and aren’t taking medications, fasting is safe. Like all diets, you should discuss it with your doctor before beginning an intermittent fasting style of dieting.

                                                    I also feel that it may not be smart to follow this type of diet when you’re especially stressed. Since this diet can be a little stress-inducing at first, doing so when your ability to be relatively stress-free and rested probably isn’t a good idea.

                                                    Are There Any Supplements I Can Take to Make Fasting Easier?

                                                    As with any other weight loss plan, it’s a good idea to take a few nutritional supplements to ensure that your daily requirements are met. This includes a once or twice daily multi-vitamin, fish oil, and vitamin D.

                                                    I’ve also found taking 10 grams of branch chain amino acids before and after my workouts really helps, too. They’re great for giving you more energy during your workout and decreasing post-workout muscle soreness.

                                                    For supplements to specifically help with digestion, check out this article.

                                                    Conclusion

                                                    Now you know what intermittent fasting is and how it can help you lose weight quickly, safely, and pretty much effortlessly.

                                                    If you want to give it a try, find a fasting schedule that fits with you lifestyle and give it a go.

                                                    More About Intermittent Fasting

                                                    Featured photo credit: Toa Heftiba via unsplash.com

                                                    Reference

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