Best Real Tips For Weight Loss
When people need to lose weight, they often go to extreme measures to try to do so.
Fad diets that offer rapid results are tempting, but they’re usually the worst thing you can do because they usually provide benefits with major long-term drawbacks.
Here are some of the best real tips for weight loss instead of these common fad diet mistakes that actually prevent you from losing weight long-term and keep you stuck at your current weight.
Dieting is not the answer.
This is a long-term commitment, so you need to make sure that you are doing things right in order to achieve the weight loss goals that you have set for yourself.
* Join a gym or workout at home with an app or DVD
* Keep track of your daily caloric intake by writing it down
* Get at least seven hours of sleep each night
* Workout for at least 30 minutes per day
* Drink enough water each day (about two liters)
* Eat protein with every meal
* Be mindful of how much sugar you’re eating and replace these sugars with artificial sweeteners like stevia or xylitol.
Drink lots of water
Not only does it keep you hydrated, but it can also help with weight loss by increasing metabolism.
Drinking a glass of water before eating will also help fill you up and prevent overeating.
And don’t forget to drink water during your workout!
You’ll need lots of fluids to stay energized and lose weight.
The key is drinking at least eight glasses per day.
Other helpful tips include avoiding sugary drinks like fruit juices, which have lots of sugar that your body doesn’t need, or caffeine drinks like coffee or soda, which make you feel hungrier for food later on.
Get enough sleep
One of the best things you can do to improve your weight is to get enough sleep.
Research has shown that people who sleep eight hours a night are more likely to maintain their weight than those who sleep less.
Lack of sleep makes you feel hungrier, which causes an increase in eating and weight gain.
Sleep also impacts hormones that regulate appetite and energy levels, which also leads to overeating.
When you don’t get enough sleep, there’s a decrease in leptin levels the hormone that tells your brain when it’s time to stop eating as well as ghrelin levels the hormone that stimulates hunger.
Getting enough quality rest will help keep these hormones balanced and minimize nighttime cravings for high-calorie foods.
Calculate your BMR (Basal Metabolic Rate)
The first step to weight loss is determining your BMR.
This is the number of calories your body needs each day to maintain its current weight.
To do this, use the following equation:
Your BMR = (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age) + 5 .
You’ll need a calculator for this one! Plug all these numbers into the equation and see what you get.
As an example, let’s say I am 45 years old, weigh 170 lbs.
and am 5’5 tall.
My BMR would be 1,808 calories per day to maintain my weight.
Eating slowly helps you control your portions and gives your body time to realize it’s full.
Eating too quickly can cause you to eat more than what is necessary for a healthy diet.
It takes about 20 minutes for the body to tell the brain that it has consumed enough food so eating slowly will help you avoid overeating and make smarter food choices.
Slow down your meal by taking small bites, focusing on chewing thoroughly, and savoring each bite.
Consume most of your carbs at breakfast
Many people are familiar with the idea that breakfast is the most important meal of the day, but they don’t know why.
It’s likely because the majority of your carbs should be consumed at breakfast.
The best way to do this is to start your day with a high carb breakfast like oatmeal, toast, or cereal.
This will give you energy for your morning activities and provide you with a good source of fiber and protein that will help stabilize blood sugar levels later in the day.
Use smaller plates/bowls
One of the best ways to help you lose weight is to use smaller plates and bowls.
Studies have shown that people feel satisfied when they eat off of a small plate or bowl, and are less likely to overeat.
Plus, it helps reduce your carbon footprint because less food packaging is wasted.
Don’t skip breakfast:
If you can get into the habit of having breakfast each morning, it will be much easier for you to maintain your diet throughout the day.
Breakfast jump starts your metabolism and provides energy for what could be an otherwise sluggish morning routine.
Chew slowly and thoroughly
Studies show that people who chew their food 30 times before swallowing are more likely to have a lower BMI than those who chew less often.
When you take the time to chew your food, you can actually feel your stomach telling you that it’s full.
Chewing is also an important part of digestion.
If you don’t chew long enough, then it becomes harder for your body to extract all the nutrients from the food because it’s not broken down properly.
Stay away from junk food (and don’t eat it in front of TV, or while doing something else)
Junk food is a common pitfall for many people who are trying to lose weight.
It’s tempting because of the taste and convenience, but it’s not worth it.
Junk food is high in sugar and fat, which can lead to weight gain and health problems.
In order to lose weight, you need to focus on eating healthy foods that are low in calories and fat.
Lean protein sources like fish, chicken breast, eggs, or tofu should be your main source of protein.
Vegetables should be eaten with every meal (raw if possible) as they’re low in calories and full of vitamins.
One serving size is about one cup cooked vegetables or two cups raw vegetables.
Make sure you drink plenty of water throughout the day too!
Eat early in the day if possible (don’t starve yourself, just eat a light snack before dinner if you can’t make it to breakfast this will help stabilize blood sugar levels throughout the day).
Eating breakfast is important for many reasons, and that goes double if you’re interested in weight loss.
One study found that people who ate breakfast lost more weight than those who didn’t over a six-month period.
Plus, eating early in the day (before noon) can help stabilize blood sugar levels throughout the day,
which is important because unstable blood sugar levels can lead to overeating and energy slumps later on.