Top Weight Loss Tips:
1. Stay Full
One of the biggest problems people end up running into when they are looking to lose weight is mid-day cravings. In order to curb these cravings, you should be filling up with a healthy and balanced breakfast. The two most important nutrients to get with your breakfast are protein and healthy fats. Having both of these during breakfast can completely wipe away the usual mid-day cravings that you would normally get. Because you are going to remain full throughout the mid-day, you won’t be tempted to begin snacking on unhealthy foods. Protein and healthy fats can help to keep you much more full for longer periods of time because it digests at a much slower rate than the other nutrients that you might normally get in your breakfast such as bread and simple carbohydrates. The best way to get more healthy fats and protein into your breakfast is through eggs, avocado, bacon, and possibly protein shakes.
2. Track Your Calories
You will want to implement calorie tracking into your routine. In order to lose weight successfully, you will need to consume fewer calories than you take in. Consuming fewer calories than you take in is a sure way to succeed in your weight loss endeavors. Tracking your calories will allow you to know whether or not you can add a little treat at the end of the day. It will also help keep you in tune with what you are putting into your body and whether or not you are doing your part on the diet front.
3. Don’t Diet
While this might sound counterproductive, you want to avoid dieting when you are looking to lose weight. Dieting is not the best way to go about losing weight because diets are designed to end at some point. Dieting is not something that is sustainable. Therefore, once you end up finishing your diet, many dieters typically go on a binge or begin their old eating habits. Because of this, it is never recommended to go on a diet in the first place. Instead, you should shift your mindset to making lifestyle changes. By thinking about eating healthy as a lifestyle change, it is going to allow you to take a much more sustainable approach to losing weight. Simply shifting your mindset this way will allow you to lose weight much more effectively in the end.
4. Get Sufficient Protein
Another major factor that can play a big role into your weight loss efforts is eating the right nutrients post workout. A lot of people end up making the mistake of overestimating the amount of calories they were able to burn during their workouts. As a result, they end up eating too much post workout. Instead of eating a full meal post workout, you could get in a protein shake. This is a great time to get in a protein shake because the protein is going to help your body recover and ramp up protein synthesis. This ultimately will allow you to feed your muscles without going beyond your caloric needs. It is extremely easy to wipe out all of the hard work that you put in during your workout by eating too much or eating the wrong foods post exercise. Stick to a quality protein shake and you can successfully avoid doing it.
5. Drink Water
When it comes to losing weight, one of the most effective tools that you can use to successfully do so is water. Water can be a gateway to losing weight because it is not only essential for various bodily processes, but it is also going to keep your belly full and keep you from eating too much. Being able to fill up with water is crucial to avoiding the desire to snack or overeat. By drinking water, you will be able to minimize the chances your body signals get mixed up as well. Many times when you might feel hungry, your body could be craving water. To avoid this, get sufficient water intake each and every day.
6. Add Some Spice
Adding spices to your meals will not only help you curb hunger effectively, but it can even help boost your metabolism. Research has shown that capsaicin which is a compound that is found in spices like chilies can trigger your brain to release ‘feel good’ endorphins which can put you in a better mood overall.
7. Eat Slower
One of the biggest adjustments that you can make if you are looking to lose weight much more effectively would be to eat slower. Believe it or not, but it takes around 20 minutes for your stomach to be able to effectively send signals to your brain that you have eaten enough. Because of this, fast eaters can end up eating so quickly that your stomach is unable to send the signals in time. This can result in overeating without even trying to or knowing that you are. By effectively eating slower, you will be able to allow your stomach to send the proper signals to your brain in time which is going to keep you from overeating all of the time. Eating slower is one of the best things that you can do for your weight loss efforts if you are someone that has trouble overeating during meals.
8. Intermittent Fasting
Another good thing that you can do to effectively boost your chances of losing weight successfully would be to implement intermittent fasting into your routine. With intermittent fasting, you will be able to not only reduce cravings and reduce hunger in general, but it is going to allow you to boost your metabolism and help your body learn how to utilize its stored fat cells for energy reserves. Your body is going to reach for the easiest nutrient to convert to energy. Typically, this is going to be glucose or carbohydrates. By starving your body of these nutrients even for a short period of time, you will be able to help your body learn how to better utilize stored fat cells as a primary energy source which is going to not only help your body burn fat for you, but it is going to keep you from craving carbohydrates and sugars throughout the day as well.
9. Stop Eating Carbohydrates
As noted above, carbohydrates are only going to cause you to gain weight. When your body is searching for fuel to utilize as energy if its missing carbohydrates it is going to instead look for stored fat. Thus, it can effectively help you target fat and increase your weight loss efforts as a result. By avoiding carbohydrates altogether, you are only going to amplify your body’s natural fat burning efforts and abilities. If you completely give up carbohydrates and sugars, it is not uncommon to experience a significant amount of weight loss in the first week alone. By getting rid of carbohydrates from your diet, you will be able to ramp up your weight loss efforts tenfold.
10. Incorporate Strength Training
While you do not necessarily need to incorporate strength training to lose weight, it is recommended to do so to amplify your results. The fact is, strength training is perhaps the most efficient type of exercise you can get into your routine because it is going to help your body burn more energy and fat than something like cardio in a shorter period of time. Best of all, it will help to build more muscle in your body which help to boost your metabolism alone. Strength training is going to be a very good way to ramp up your weight loss efforts because it can help you burn a significant amount of calories and help you gain muscle at the same time.
11. Get Sleep
Some people might notice weight gain if they do not get proper rest. Getting the right amount of sleep is crucial to maximizing your weight loss abilities. Poor sleep is one of the strongest links to obesity. Therefore, you will want to try to get a good 7 to 8 hours of sleep each and every night. Not only do you want 7 to 8 hours of sleep, but it should be uninterrupted and quality sleep as well.
12. Eat Whole Foods
You don’t want to have an entire diet of processed foods. The food that you should be eating needs to be whole foods and unprocessed foods by in large. Processed foods are not only going to add empty calories to your diet throughout the day, but they are likely to cause you to overeat as well.
Overall, there are plenty of things that you can do in order to increase your chances of losing weight successfully. By following all of the tips above, you should be able to better position yourself to achieve the kind of weight loss success that you are looking for. You want to focus on making certain lifestyle changes that will put you in a better position to succeed with your weight loss efforts. All of the tips above should allow you to do just that and keep you on track to achieving your weight loss goals.