Honestly, the weight loss industry is populated with myths. There are all kinds of tips and tricks from different unreliable sources that have no factual basis.
Thankfully, this is not always the case. There has been a lot of scientific research into proper weight loss techniques yielding expert-approved results.
Here are research-backed weight loss tips from professionals.
Drink A Lot Of Water
Staying hydrated works in two ways to aid your weight loss journey.
First, thirst can disguise as hunger or cravings, causing you to eat more. Quenching your thirst will stop you from unnecessary snacking.
Second, water leaves you feeling fuller, the effect of this being that you’ll eat less.
When you chew slowly, you’ll automatically eat less. This is because you’re satiated faster. As a result, you’ll consume fewer calories than if you gulped everything down.
Also, your brain can be slow to register that your stomach is full, so eating slowly will let it catch up and trigger the necessary brain functions.
Studies have shown that intermittent fasting is an effective way to lose weight because there are calorie restrictions that result in a calorie deficit. As one of the professionals at 21dayhero.com/intermittent-fasting-daily-plan/ explained, intermittent fasting “is an eating pattern where you cycle between periods of eating and periods of voluntary fasting over the course of the single day, week or other defined period.”
A tale as old as time, exercise is the key to weight loss.
Here are tips on how you can be motivated to keep active enough to lose weight:
- Pick a time to exercise. Having a set time every day will create an exercise routine. An exercise routine means consistency, without which you can’t effectively lose weight.
- Pick an activity you enjoy. Exercising doesn’t have to be a pain. If you pick an activity you like you can turn losing weight into an enjoyable activity.
- Remain active as much you can because with exercise even 5 minutes will make a difference.
Don’t Get Rid Of Protein
There is a common misconception that protein will add extra pounds and should be eliminated from the diet. This is a mistake.
Protein is one of the most important nutrients for weight loss.
First, protein can boost your metabolism by up to 80-100 calories.
Also, eating protein prevents you from losing muscle weight instead of actual fat.
Plan Your Meals
Shopping for food or deciding what to eat while you’re hungry is disastrous. You’re guaranteed to eat way more than you should.
Planning your meals is an effective way to curb binge eating caused by low blood sugar.
Planning will give you more time to deliberately pick low-calorie food options that are high in nutrients, rather than panic-grabbing fast food.
Don’t Label Food As Good Or Bad
Don’t ban any food. Restricting yourself from eating particular foods will only result in fixation.
Your body will start to crave these foods intensely because of deprivation. Instead, focus on eating foods that are high in calories and full of fat in moderation.
Make your diet 80% – 90% healthy food and the other percentage for unhealthy but delicious food.
This technique has evolved into the concept of cheat days, where you eat clean all week but pick a day of the week to satisfy junk food cravings.
Don’t Skip Breakfast
Eating a breakfast that is high in fiber and proteins will fight out cravings for the rest of the day. Thus, you’ll consume fewer calories as the day goes by because you’ll have no urge to snack.
Healthy breakfast options include:
Get Some Sleep
Sleeping is highly underrated for weight loss. Not sleeping enough increases the hormone that makes you hungry. Sleep deprivation results in sugar cravings.
Also, inadequate sleep impairs decision-making, so you may find yourself reaching for the ice cream instead of the kale.
Drink Green Tea
Green tea is loaded with catechins. Catechins are a powerful antioxidant shown to speed up the fat-burning process.
Green tea works to aid in weight loss both as a beverage or as a green tea extract supplement.
Eat Fruits And Vegetables
Replacing sugary snacks with fruits and vegetables is unavoidable if you want to lose weight and have it stick. They contain fewer calories but have more fiber.
Fiber makes you feel satisfied so that you’ll last longer between meals.
Further, fruits and vegetables are the best for overall health.
It is easy to feel overwhelmed by all the information on how to lose weight.
The trick is to follow only the rules that have scientific backing or have been tried and tested with success.