You can find many opinions out there on how to lose weight. Unfortunately, however,what works for others may not necessarily work for you. But if you want proven and easy ways to lose weight, try following some of the weight loss tips below:
Don’t Skip Breakfast
People often skip breakfast thinking they’re cutting calories. However, by lunch that person is usually hungrier than they would otherwise have been. When you skip breakfast, you’re more likely to overeat during lunch and dinner. Eating the right kind of breakfast can be an important part of a weight loss plan for those looking to shed excess weight. Studies show that people who skip breakfast tend to weigh more than those who eat a nourishing meal. A healthy breakfast helps keep blood sugar and hormone levels stable while your metabolism is revved up, burning more calories.And it doesn’t have to be a big meal at breakfast to do the job effectively.
TIP: Try having a small piece of fruit or a cup of berries with some good protein and healthy fats like eggs cooked in olive or coconut oil. Add fiber supplementation with a large glass of water and you will likely avoid hunger for several hours at least. (Don’t overlook the importance of a large glass of water soon after waking. Your body needs re-hydration after no liquids overnight).
This is one of the most important parts of a weight loss plan for those looking for how to lose weight and keep it off. Of course, everyone knows that engaging in physical activity helps you burn calories – and the more intense the activity, the more calories you burn. Exercise also combats health conditions and diseases(like cardiovascular disease and type 2 diabetes), improves mood, boosts energy, and has anti-aging effects. And you don’t necessarily need to set aside large chunks of time for exercise to lose weight. You can also do it by taking stairs instead of the elevator or doing your household chores, gardening/lawn mowing, playing sports, etc.
TIP: Aim for at least 30 minutes of moderate to intense physical activity every day.Also, if you lack motivation to exercise on your own, consider getting an exercise buddy. Studies have shown that those with exercise partners tend to do better over time in sticking with their weight loss programs and meeting their goals.
Drink Plenty of Water
Many times, the signal for thirst is confused for hunger. One of the easiest things to do for people concerned with weight loss is to drink plenty of water. If you feel hungry, try reaching for a glass of water first. If the hunger subsides, then you are probably more thirsty than hungry. Drinking more water has been shown to be an effective tactic in a weight loss plan for many people. Plenty of water also keeps you well-hydrated, which helps your body systems to function at optimal levels. It also flushes toxins and waste from your body.
TIP: 64 ounces of water is the bare minimum recommended for most people each day. However, you should aim for drinking ½ your body weight in ounces of water every day. So, someone that weighs 150 pounds should aim to drink 75 ounces of water per day. However, if you are exercising or are very active and sweating, you may need more water to remain well-hydrated. (In this case some electrolytes may also be needed)
Protein is King
Protein has been shown to reduce cravings by 60%, boost metabolism by 80-100 calories per day and help you eat up to 441 fewer calories per day. Going on a high-protein diet may help you to tame your hunger, helping you lose weight. Choose protein sources that are rich in nutrients and less saturated fat and calories.
TIP: Try having your meals center around a good portion of protein, plenty of vegetables and healthy fats (like olives & olive oil, avocados, nuts, and fatty fish)
During digestion, carbohydrates eventually turn into glucose (sugar). When glucose disperses into your blood, your pancreas automatically releases the hormone insulin. Insulin helps glucose convert into glycogen, storing some in your muscles and some in your liver for short-term use. But, the room for glycogen stores is limited. Once your glycogen stores are full, the other converted carbohydrates (sugars) have to be converted to fat and stored in your fat cells, causing you to gain weight over time. Its important to know that sugar has been proven to actually be addictive. And these fat stores can be very difficult to burn off in the future in order to lose weight.
TIP: Until you reach your healthy weight, greatly restrict or completely eliminate carbohydrate dense foods. These include most processed foods, baked goods, snack type foods, and sugary foods. After reaching your weight loss goal, seriously consider restricting or keeping these foods out of your diet altogether in order to maintain your healthy weight.
How to Lose Weight and Stay Motivated? Reward Yourself
Motivation is very important to effective weight loss programs. So, having a reward system in place is a good idea. Every time you achieve a short-term goal, reward yourself (with something other than food). This can be a very helpful way to keep you going as you work your way towards your weight loss goal.
TIP: Don’t use food as a reward for weight loss. Non-food rewards will not cause you to sabotage your weight loss habits and will help you to break the habit of rewarding yourself with food and drink.
Enroll In a Medical Weight-Loss Program
If you really want to be effective in your weight loss, then talking to experts in how to lose weight effectively may be just what you need. Medical weight loss programs can last anywhere from a few weeks up to many months, depending on how much weight you have to lose and how quickly you want to lose it. These types of weight loss programs are supervised by medical professionals. A well designed program can provide excellent results to those who struggle with weight loss, as well as people with serious weight-related health issues such as diabetes and heart disease. The programs are often customized to fit your individual needs. Medical professionals may also offer complementary products and services to help you reach your goals. Well trained weight loss professionals can even give you coaching and individualized practical tips to lose weight that support the program you are on.
InShape Apex is a wellness, anti-aging, aesthetics, and weight loss clinic located in the Apex-Cary area of the Triangle, serving the greater Raleigh, NC area. The health professionals at InShape Apex take a mind-body, positive health approach to helping their patients gain better health and well-being using the most effective protocols and practices. Health and wellness coaching is central to their approach and the reason that their clients have such a positive experience and high success rates. They can be reached at 919-468-3900 or visit them at www.inshapeapex.com.