I’m sure that over the years we’ve all heard our own share of unrealistic and ineffective weight loss advice. From detox diets to spot-reduction exercises and even supposedly nifty things like magic pills or slimming wraps. But the truth is that these fad diets and gadgets barely work, and even if they do the results aren’t long-term.
The key to losing weight is to do it in a healthy manner, that doesn’t do you more harm than good. Here are 15 tried and tested tips that can aid you in this difficult journey.
Starving yourself is never the answer but a little psychological warfare never hurt anyone. Trick your mind into thinking you’re eating more by dividing your meals into smaller portions. So, instead of eating 3 large meals per day, have smaller portions 5 times instead.
Pay special attention to serving sizes on nutrition labels and stop yourself from reaching out for a round of seconds. Having 5 meals a day can effectively solve this problem by ensuring that you don’t go hungry again soon after lunch or dinner.
3. Curate a Diet Consisting of High-fiber and Lean Protein
Fiber is your biggest weight loss ally and lean protein helps you maintain your muscle mass and control your appetite. Incorporate foods that are high in fiber, like fruits, vegetables, and whole-grain, and foods that are rich in lean protein, like chicken, fish, and tofu into your diet.
If you need to snack between meals, choose healthy, portion-controlled options. Nutrient-dense snacks like mixed nuts, fruit, or yogurt can keep you satisfied and energized without adding additional calories to your diet.
Calorie-laden beverages like sugary sodas, fruit juices, and high-calorie coffee drinks can add empty calories to your diet without providing the feeling of fullness that solid foods offer. It’s better to stop consuming them if you’re trying to lose weight.
Did you know that your body can actually confuse being thirsty with being hungry, causing you to overeat? To prevent this from happening, stay hydrated throughout the day. In addition to that, drink a glass of water before meals to curb your appetite and reduce calorie intake.
Eating healthy can only get you so far. You have to stay active and work out regularly to lose weight. Try to incorporate at least 150 minutes of moderate-intensity exercise in your daily routine. Remember that consistency is key, and it will take a few weeks before you see any results.
A poor sleeping schedule leads to late night cravings which in turn results in further weight gain. Getting quality sleep is essential for weight loss. Try to get at least 7 to 9 hours of uninterrupted sleep every day.
When you eat while watching the tv or using your smartphone you’re unable to appreciate your meals and get hungry soon after. Eating mindfully means that you savor each bite of your food and feel fulfilled after the meal.
When you’re unsure of what to eat, you can end up making impulsive and unhealthy choices. This is why it’s better to meal prep for the whole week in advance. This can save you lots of time and effort, especially on days when you feel low on energy.
If you have a big event coming soon then you might be tempted to start a crash diet to make sure you fit into that new dress you bought. But trust me, these diets are unsustainable and can also lead to nutritional deficiencies and a range of adverse health effects. Avoid them at all costs.
Monitoring the daily progress that you make. Keep a food and exercise journal to stay on top of your routines. Smartphone apps can help you track your calorie intake and workouts with ease. Seeing the progress, you’re making gives a sense of fulfillment and motivation to continue.
13. Celebrate the Small Achievements
Weight loss is a journey full of milestones. Reward yourself whenever you hit one to keep the motivation going. Whether it’s treating yourself to a slice of your favorite chocolate cake or ordering some takeout. A cheat meal once in a while doesn’t hurt anyone.
14. Cultivate a Body Positivity Mindset
Negative self-talk can hinder your progress and motivation. Practice loving yourself and your body. Replace self-criticism with self-encouragement and affirmations to feel good about yourself.
15. Share Your Weight Loss Journey with Others
Sharing your weight loss journey with others can not only make it easier, but also provide valuable encouragement and accountability. Join a weight loss support group or enlist a workout buddy to boost your motivation.
It’s important to remember that there's no one-size-fits-all approach to weight loss. Find the tips that work best for you and make them a part of your daily routine. These 15 tips are just the starting point for your own journey of self-discovery, leading to a healthier and fitter you.
