Weight loss is often a very grey area for many people and a lot of misinformation is out there. No wonder when people are trying to lose weight often fail as they are either on a very calorie restricted diet or are not aware of what to eat and when??
By following these simple tips you should be well on the way to getting the weight loss results you desire!
1) Maybe your losing weight and not realising it
It is incredibly common for the scale not to budge for a few days (or weeks) at a time. This does not mean that you are not losing fat. Body weight tends to fluctuate by a few pounds. It depends on the foods you are eating, and hormones can also have a major effect on how much water your body holds on to (especially in women). It is possible to gain muscle at the same time as you lose fat. This is particularly common if you just recently started exercising. This is a good thing, as what you really want to lose is body fat, not just weight. Try and use something other than the scale to gauge your progress. For example, measure your waist circumference and get your body fat percentage measured once per month. Look at how well your clothes fit and how you look can also be more effective then just standing on the scales! Unless your weight has been stuck at the same point for at least 1-2 weeks, then you probably don’t need to worry about anything.
2) Tracking you’re eating
Awareness is incredibly important if you are trying to lose weight. Many people actually don’t have a clue how much they’re really eating. Studies show that keeping track of your diet helps with weight loss. People who use food diaries, or take pictures of their meals, consistently lose more weight than people who don’t
3) Eat more protein
Protein is the single most important nutrient for losing weight. Eating protein at 25-30% of calories can boost metabolism by 80-100 calories per day and make you automatically eat several hundred fewer calories per day. It can also drastically reduce cravings and desire for snacking! If you eat breakfast, then this is the most important meal to load up on the protein. Studies show that those who eat a high-protein breakfast are less hungry and have fewer cravings throughout the day. A high protein intake also helps prevent metabolic slowdown, a common side effect of losing weight. It also helps to prevent weight regain.
4) Eating too many calories
A large percentage of people who have trouble losing weight are simply eating too many calories. You may think that this does not apply to you, but keep in mind that studies consistently show that people tend to underestimate their calorie intake by a significant amount. If you are not losing weight, then you should try weighing your foods and tracking your calories for a while.
Try and use some of these methods to keep you on track!
Calorie calculator — Use this tool to figure out how many calories to eat.
Calorie counters — This is a list of 5 free websites and apps that can help you keep track of your calorie and nutrient intake.
Tracking is also important if you’re trying to reach a certain nutrient goal, like getting 30% of your calories from protein. This can be impossible to achieve if you’re not tracking things properly.
5) Eat whole foods
Food quality is just as important as quantity. Eating healthy foods can improve your health and help regulate your appetite. These foods tend to be much more filling than their processed counterparts. Keep in mind that many processed foods labeled as “health foods” aren’t really healthy. Stick to whole, single-ingredient foods as much as possible.
6) Make sure you lift weights
One of the most important things you can do when losing weight is to do some form of resistance training, like lifting weights. This can help you hold on to your precious muscle mass, which is often burned along with body fat if you are not exercising. Lifting weights can also help prevent metabolic slowdown, and make sure that what is beneath the fat looks good. You don’t want to lose weight and just to have hanging skin underneath.
7) Stop binge eating on even healthy food
Binge eating is a common side effect of dieting. It involves rapidly eating large amounts of food, often much more than your body needs. This is a pretty big problem for many dieters. Some of them binge on junk food, while others binge on relatively healthy foods, including nuts, nut butters, dark chocolate, cheese, etc. Even if something is healthy, the calories still count. Depending on the volume, just a single binge can often ruin an entire week’s worth of dieting.
8) You’re not doing cardio exercises
For some strange reason, cardio (as in running, jogging, swimming, etc) has gotten a bad rap in recent years.
However, it is one of the most effective ways to improve your health. It is also very effective at burning belly fat, the harmful “visceral” fat that builds up around the organs and causes disease.
9) You’re drinking sugar
Sugary drinks are the most fattening items in the food supply. Our brains don’t compensate for the calories in them by making us eat less of other foods. This isn’t only true of sugary drinks like Coke and Pepsi; it also applies to “healthier” beverages like flavoured water – which are also loaded with sugar. Even fruit juices are problematic, and should not be consumed in large amounts. A single glass can contain a similar amount of sugar as several pieces of whole fruit!
10) You’re not sleeping well
Good sleep is one of the most important things to consider for your physical and mental health, as well as your weight. Studies show that poor sleep is one of the single biggest risk factors for obesity. Adults and children with poor sleep have a 55% and 89% greater risk of becoming obese, respectively.
So try and follow these tips and you should be well on your way to getting the weight loss results you want!
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