TIPS TO LOSE WEIGHT
- josephplatt1979
- Aug 2, 2021
- 10 min read
Updated: Aug 17, 2022
TIPS TO LOSE WEIGHT
If you are someone looking for tips to lose weight - you may have heard “just eat less and exercise more”. While doing both are correct, there are other strategies that one must apply to lose weight effectively and create a calorie deficit needed for weight loss.
There are no shortcuts to lose weight, eating a healthy diet, engaging in exercises and making healthy changes in your lifestyle are the key to shed those pounds.
Remember, this is not a quick process, it needs patience and hard work to achieve your goal.
There are a number of ways we can lose weight and if you Pick up any diet book and it will claim to have all the answers to successfully losing all the weight you want and keep it off. Some claim the key is to eat less and exercise more, others that low fat is the only way to go, while others prescribe cutting out carbs, in the end they all work and this is down to that they all do the same thing and create a calorie deficit needed for weight loss.
So, what should you believe? The truth is there is no solution to permanent healthy weight loss. What works for one person may not work for you, since our bodies respond differently to different foods, depending on genetics and other health factors.
To find the method of weight loss that’s right for you will likely take time and require patience, commitment, and some experimentation with different foods and diets.
While some people respond well to counting calories or similar restrictive methods, others respond better to having more freedom in planning their weight-loss programs.
Being free to simply avoid fried foods or cut back on refined carbs can set them up for success. So, don’t get too discouraged if a diet that worked for somebody else doesn’t work for you, and don’t beat yourself up if a diet proves too restrictive for you to stick with. Ultimately, a diet is only right for you if it’s one you can stick with over time.
WHAT WORKS THE BEST FOR WEIGHT LOSS
When it comes down to weight loss, diets are easy to find. We can see keto, low carbs, Paleo, fasting or Vegan boost weight loss.
Dieting is hard because our body reacts to less calories by slowing down the metabolism. When we’ve been on a diet for a while, our “hunger hormones” start to change. Essentially, levels of hormones that help make us feel full will drop, while hormones that make us feel hungry get a boosted. So overall, we don’t need fad diets and the answer to weight loss is simple.
I myself have done diets that have not worked for me but I have seen friends’ bodies change dramatically, I have had to try different things that finally worked for me and what worked for did not for many others. Overall find what works for you to and have a calorie deficit needed for weight loss.
The things we know to be true about weight loss are relatively simple and extremely effective when actually carried out. Here are my top tips for weight loss that have helped me and many others get in shape and lose weight.
Know how many calories you need
The main factor in any weight loss or fitness plan is getting your diet right, and to do that, the first thing you need to do is to determine what your daily calorie needs are.
Calories are so important for weight loss as a calorie deficit needed for weight loss is a vital component. There are a lot of different online calculators you can use to find your daily calorie need. The number of calories you should eat per day depends on numerous factors, including your age, sex, height, current weight, activity level, and metabolic health, among several others.
Create a calorie deficit
When trying to lose weight, it’s important to have calorie deficit needed for weight loss by consuming fewer calories than you normally do or by exercising more.
Many people decide to do a combination of both to create a deficit and this is probably the best way.
It’s important to make sure that you’re eating enough calories to provide your body with the nutrients it needs, even if you’re trying to lose weight. Cutting your calorie intake too drastically not only causes several serious side effects but also increases your risk of nutritional deficiencies. A calorie deficit of around 300-500 calories per day is more than enough and this would have you losing around 1lbs of fat per week for the average person.
There is no getting away from the fact you need to have a calorie deficit needed for weight loss
Get your macros
Macro is short for macronutrient and they’re the three categories of nutrients you eat the most and provide you with most of your energy. The main 3 macros are protein, carbohydrates and fats.
Proteins- Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight. Good picks for healthy, lean proteins: chicken, turkey grass-fed beef, fatty fish (like salmon and mackerel), eggs, and plant based like beans and chickpeas. Protein supplements are also available for people who cant consume all their protein needs from food
Carbohydrates- Carbohydrates give you energy and when you eat carbohydrates, your body converts them to glucose (sugar) and either uses that sugar immediately or stores it as glycogen for later use, often during exercise and in between meals. Healthy carbs typically contain lots of fibre, including whole grains, legumes, leafy greens, potatoes, and fruit.
Fats- Dietary fat is required for your body to do its many jobs. You need fat to absorb the fat-soluble vitamins (A, D, E and K). Dietary fat also protects your organs, supports cell growth and induces hormone production. Satiating, healthy fats include olive oil, avocado, nuts, and seeds.
When you have your food laid out on a plate i recommend having your macros split 40% protein 40% carbs and 20% fat, this worked for me but you may want to try a different ratio to suit your needs.
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Eat more fibre
Eating more fibre can help you lose weight, even if you don't make other changes to your diet. Fibre is super-filling and you digest it more slowly than simple starches and sugars.
Eating more soluble fibre can also help you lose belly fat and prevent belly fat gain.
Soluble fibre helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite. Soluble fibre also acts as a prebiotic providing the bacteria with nutrients.
Physical activity and exercise
Regular exercise is vital for both physical and mental health and is a fantastic way to create a calorie deficit needed for weight loss.
You will want to include resistance training, whether done via body weight, resistance bands, machines, dumbbells or free weights. Building muscle not only helps you build strength and muscle size, it will help with losing weight.
As you progress it will be vital to increase the frequency of physical activity for successful weight loss. Around 45 mins to One hour of moderate-intensity activity per day is ideal for any weight loss program.
Along with resistance training you can add in cardio workouts to help with burning calories. Good types of cardio include HIIT training, brisk walking, jogging or swimming.
They are just a few but you need to find what best suits you and what best fits into your lifestyle and weight loss goal.
Measure servings and control portions
Eating too much of any food, even low-calorie vegetables, can result in weight gain. Therefore, people should avoid estimating a serving size or eating food directly from the packet. It is better to use measuring cups and serving size guides.
Guessing leads to overestimating and the likelihood of eating a larger-than-necessary portion. Measuring your portions will help you create a calorie deficit needed for weight loss.
Prepare you food in advance
Making all your meals one day in the week and dishing them out into small tubs and freezing them will have you making no excuses to prepare food. Taking a couple of hours one day in the week and meal prepping the coming weeks meals will save you in the long run and will be able to see everything that goes into your body. This is a perfect way of hitting all your macros, creating a calorie deficit needed for weight loss and also having the right fuel for workout and recovery. Meal prepping also saves you time and money as all your food for the week is prepped in just a few hours of one day.
Hydration
Stay hydrated by drinking lots of water throughout the day by drinking on a regular basis. You should consume around 8 glasses a day which is about 2 litres and more on days you exercise. Water helps the kidneys to filter toxins and waste while the organ retains essential nutrients and electrolytes. When the body is dehydrated, the kidneys retain fluid.
Water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger so this will have us eating less.
Change your perspective
It's not enough to eat healthy foods and exercise for only a few weeks or even months if you want long-term, successful weight management. These habits must become a way of life. Lifestyle changes start with taking an honest look at your eating patterns and daily routine. After assessing your personal challenges to weight loss, try working out a strategy to gradually change habits and attitudes that have sabotaged your past efforts.
You likely will have an occasional setback so instead of giving up entirely after a setback, simply start fresh the next day. Remember that you're planning to change your life and weight loss or getting in shape won't happen all at once. Stick to your healthy lifestyle and the results will be worth it.
Eat less sugar
Its so easy to wreck your calorie deficit needed for weight loss by consuming empty calories from sugar. One teaspoon of granulated sugar contains about 16 calories. Granulated sugar contains limited nutrition with no vitamins or minerals in a teaspoon of granulated sugar and contains 4 grams of carbohydrates. Lots of processed foods and cereals are loaded with sugar and these calories can add up. Be careful which food sources you pick to avoid these extra calories.
Eliminate liquid calories
It is possible to consume hundreds of calories by drinking sugar-sweetened soda, tea, juice, or alcohol. These are known as “empty calories” because they provide extra energy content without offering any nutritional benefits. Unless you are having a meal replacement like a protein shake or a smoothie, a tips for weight loss would be avoid liquid calories as these can tip you over you daily calorie intake and destroy a calorie deficit needed for weight loss
Set realistic goals
It may seem obvious to set realistic weight-loss goals. But do you really know what's realistic? Over the long term, it's smart to aim for losing 1 to 2 pounds a week. If your goal is to lose 1 to 2 pounds a week, you need to burn around 500 to calories more than you consume each day, through a lower calorie diet and regular physical activity. Tips for weight loss when you're setting goals, think about both process and outcome goals. Examples could be to work out every day for 45 minutes is an example of a process goal and to lose 15 pounds is an example of an outcome goal
Find motivation
No one else can make you lose weight and you must undertake diet and exercise changes to satisfy yourself.
What's going to give you the burning drive to stick to your weight-loss plan?
Make a list of what's important to you to help you stay motivated and focused, whether it's a holiday or better overall health. Then find a way to make sure that you can call on your motivational factors during moments of temptation.
You might want to post an encouraging note to yourself on the pantry door or fridge, for example.
Support from others
While you have to take responsibility for your own behavior for successful weight loss, it helps to have support of the right kind. Pick people to support you who will encourage you in positive ways, without shame, embarrassment or sabotage. Embracing the support of loved ones is an integral part of a successful weight loss journey. Some people may wish to invite friends or family members to join them, while others might prefer to use social media to share their progress. Being around people with the same goals as you will offer support and push you through times you are struggling.
GREEN TEA
Drinking green tea will help you lose weight. The caffeine and catechins it contains have been shown to boost your metabolism and increase fat burning. studies indicate that consuming green tea can help you burn an additional 75–100 calories per day. Green tea is excellent for helping a calorie deficit needed for weight loss
FAT BURNER
Fat burners are a nutrition supplement that can increase your metabolism, reduce fat absorption, calorie deficit needed for weight loss or help your body burn more fat for fuel. These will be taken along with a good nutrition and exercise program. Fat burners do work from my own experience, but only if your nutrition is on point.
Get plenty of sleep
We need to be getting at least 7 -8 hours sleep as lack of sleep increases your hunger hormone ghrelin and decreases your ‘satisfaction’ hormone, leptin, which can contribute to weight gain. When we don’t have enough sleep we crave more salty and sweet foods. This is Because anytime you feel more intense hunger, your cravings for higher energy foods intensify. We also know that the way we think and process our emotions is affected by inadequate sleep. We all know how people become grumpy through lack of sleep or you may feel like that yourself.
Reduce stress
Stress actually plays a large role in your waistline and how easily you can lose weight. Studies show how stress and lack of sleep can lead to an increase in your cortisol levels (the stress hormone). Having higher levels of cortisol in your body can cause you to feel hungrier and crave foods that have a lot of sugar, calories, and fat. Higher cortisol levels can also cause people to build up fat around their bellies. Stress has an almost diabolical effect on the metabolism. Ask yourself this question what is making you stressed and find ways in how to reduce the triggers of stress. Exercise has been proven to reave stress but you could also try meditation or practice relaxation techniques.
BOTTOM LINE
Long-term weight loss takes time and effort with also a long-term commitment.
As long as you stick to all the tips for weight loss above and create a calorie deficit needed for weight loss then you will be on the way to getting the figure or health you desire.
While you don't want to put off weight loss indefinitely, you should make sure you're ready to make permanent changes to eating and activity habits. Weight loss can be hard, but small lifestyle changes that you can keep up with will help you find success. Losing weight and keeping it off is a long term journey, but a little know-how and support can help set you up for success. Good nutrition plays a major role in helping you lead a healthy lifestyle. When combined with physical activity, your diet can help you reach and maintain a healthy weight and reduce your risk of chronic conditions such as diabetes or heart disease, cancer and promote overall health and wellbeing.
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