Weight Loss Tips That Actually Work – Best 9 Tips Hacks
Don’t you agree that weight loss has become a rather complicated issue? There are so many different diets out there and it’s confusing. You don’t know what to follow and you get conflicting advice. So let’s simplify it today and let’s back it up with science. I’m going to share nine science-backed tips that have helped me lose weight and keep it off. No short term fixes. No fads and no myths. If you’re interested, keep reading.
#1 – Cut Back On Added Sugar
Now I’m talking about added sugar and not natural sugar found in whole fruits and vegetables. I’m talking about sugar like white sugar, high fructose corn syrup, maple syrup, honey, fruit juice, as well as coconut sugar. These are all added sugars. Now at my heaviest, I was having at least 75 grams of added sugar a day, if not more! I was having ginger ale, cookies, candies, all of that stuff.
Now I’m having less than 10 grams of added sugar a day and some days it’s zero. But I do like dark chocolate, so I will give myself that allowance. I will have dark chocolate but I won’t have added sugar on a regular basis and not big amounts because I know my body does not react well to it.
So why is added sugar is such a problem? Studies show that people who consume a lot of added sugar are at a higher risk of obesity and they also have a higher risk of diabetes and heart disease. So it definitely is not something you want to consume a lot of. If you’re new and you’re a beginner, what can you do to reduce your added sugar?
Now I want to give you two basic tips. One is to Reduce The Amount Of Processed Food You Eat. Focus on whole foods and the reason for this is whole foods don’t have any added sugar. So if the majority of your diet is whole foods you’re automatically cutting down on added sugar. Now if you do decide to eat some of the heavily processed foods, read the labels because that’s the best way that you can tell if there’s too much-added sugar in something or not.
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The second thing I would say is to Reduce The Amount Of Liquid Calories Sugar that you’re having in the form of liquids because it’s so easy to overdo. It’s so easy to have multiple glasses of juice. It’s so easy to have multiple glasses of Cola. Reduce all of that because that is a sugar that your body does not need. You don’t feel full from it and that’s why you can keep drinking and that’s the problem I had. So definitely cut back on the liquid calories.
#2 – Cut Down On Refined Carbohydrates And Finely Milled Carbohydrates
So carbs get a really bad rap when it comes to weight loss. Everyone thinks that they need to completely cut down the carbs and eliminate them and while that can certainly work for certain people, I don’t think it’s necessary. I have eaten quite a bit of carb throughout my weight loss but it’s about eating the right carbs and in the right amounts and in a balanced way.
Now what type of carbs are not recommended? Refined carbohydrates. These are carbs that can raise your blood sugar very quickly. They don’t have much fiber and they’re essentially extremely processed. These are carbs that are really not that good for your health. What are examples of refined carbohydrates? There are things like crackers, cookies, cakes, most store-bought bread, fruit juice, breakfast cereal, snacks that have any sort of refined flour in them.
Basically, the majority of processed foods. If you’re going to have carbs, it is a good idea to get them from whole food sources. Carbs from whole foods such as whole fruits, whole vegetables, whole beans, and lentils… are not associated with weight gain. It really is the refined carbohydrates – those are the carbs that we need to limit.
#3 – Eat Enough Fiber And Enough Fruits And Vegetables
Now when it comes to weight loss, I think one of the most important things is to eat in a way where you’re fuller for longer, so you’re not mindlessly snacking throughout the day and one way to do this is to get enough fiber, especially soluble fiber. If you look at the studies, people who have more soluble fiber tend to be a lower weight. I just wanted to give you a few examples. So things like oats, flax seeds, chickpeas, Brussels sprouts – these have quite a bit of fiber and they will keep you full and satisfied for quite some time.
Now, in addition to eating a lot of fiber from these kinds of foods in general, I would recommend increasing your fruit and veggie intake. Moreso the vegetables, that the fruit. I try to eat at least half a plate of fruits and veggies for the majority of my meals. Not with every single meal, but with the majority of my meals and that has helped quite a bit in losing the weight and keeping it off.
#4 – Eat Enough Protein Throughout The Day
So we talked about eating enough fiber and that was to keep you fuller for longer. Well, it’s the same with protein. If you eat enough protein throughout the day, you will stay fuller for longer and that will really help manage the cravings and all that mindless snacking.
What can you do? You can have a quarter plate of protein with every single meal. This is a general recommendation and I’ve been doing this and I find this very effective. Because by having a quarter plate of protein with every meal, I’m getting my protein throughout the day, I’m stabilizing my blood sugar and I’m not eating all these extra snacks these sugary snacks because I don’t really want to anymore.
#5 – Chew Thoroughly And Eat Slowly
In today’s fast-paced world, we’re all eating very, very quickly and the problem with eating quickly is that it’s very easy to overeat and get extra calories. Now while I don’t believe in calorie counting to a T – calories do count. They are important. You don’t want to overeat, especially when you’re trying to lose weight and there are studies that show that people who eat quickly tend to be a higher weight and it’s probably because it’s very easy to overeat.
So I suggest eating slowly, chewing your food thoroughly, and being very mindful about what you’re eating. And another suggestion I would make is to try not to eat family style where you’re putting everything out on the table. It’s so easy to have a second helping and that second helping is not helpful when you’re trying to lose weight. So plate up your meal in your kitchen, bring it to the table and enjoy it, but try not to have second helpings if you’re trying to lose weight.
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#6 – Get Enough Sleep
When it comes to losing weight, everyone talks about diet. Everyone talks about exercise, but no one talks about sleep but the fact of the matter is – sleep is so important for weight loss. If you’re struggling with weight loss and you’ve been doing everything else right, have a look at your sleep.
There’s actually a study from 2008 – a major review that found that a short sleep duration increased the likelihood of obesity in adults by 55%. That is actually quite a bit, so my suggestion is to focus on good sleep. Make sure that you’re getting at least seven hours a night.
#7 – Track Your Progress
Now I’m not telling you to track your weight every single day or your measurements every day. That can be a bit much but tracking your progress can be a very helpful thing when it comes to achieving your goals. According to the American Psychological Association, people who track their progress are more likely to achieve their goals.
So what can you do? I would suggest tracking your weight as well as your measurements because your weight alone is not a very good gauge of your progress. Weight plus measurements. Track it every single week. If you can do that and you can see progress, you’re going to be more motivated. And let’s say you don’t see progress, at least you know that there is something that’s not working right and you can make a few changes.
#8 – Reduce Stress Levels
Now when it comes to stress, everyone’s a bit different. Some people lose weight under stress and some people gain it. I happen to be someone who gains weight when they’re stressed and I can’t lose weight when I’m stressed. Now if you’re someone who is struggling with your weight, you’ve tried diet and exercise, have a look at your stress levels.
Sometimes, when we produce too much cortisol, which is the stress hormone, we can actually have a very hard time losing weight, especially the weight around the abdominal area. That is associated with high-stress levels. So my suggestion to you is to figure out a way to reduce your stress. You can’t eliminate it completely, you can figure out a way to manage it.
#9 – Move More
When it comes to weight loss, we all know diet and exercise go hand-in-hand. Exercise is important – I did quite a bit of aerobic exercise in the form of brisk walking as well as some strength training but beyond that, there’s something known as NEAT and people who do more NEAT tend to be a lower weight.
So what’s NEAT? NEAT is non-exercise activity thermogenesis. A very sciency term but basically it’s all the calories you’re burning while not exercising, eating, or sleeping.
So these are things like cooking in the kitchen, cleaning your car, cleaning your house and walking to the bus stop. All of these activities are not really exercise but they’re still activities that burn calories and they add up, especially if you’re doing them daily and are doing them consistently.
So in general, I would suggest increasing your NEAT if you can, and that way you’ll be able to lose weight faster than just focusing on exercise alone.
All of these tips may seem very simple and basic, but that is because they are. A lot of weight loss is quite simple unless you have a hormonal problem, then you require a slightly different path. But for the most part, I lost the majority of my weight with these tips. 90% of my weight with these tips. With the simple things. With the foundation. It’s all about consistency and making these things a lifestyle change and that is where most people struggle. That’s it…………………
My Final Opinion:
Finally, I want to say If you really want to use weight then you have obeyed the scientific rules. You can’t get overnight results but you must get results. Weight loss is a SLOW race. If you want to with this race then you have to be determined. So, guys thanks for reading this article. Stay tuned with this blog for getting more and more health tips.
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