9 Effective and Easy Tips to Help You Lose Weight — and Keep It Off
There are lots of reasons why you might want to lose weight. If you have been significantly obese or overweight for a long time, you might have worries about what the excess weight could be doing to your health. While obesity can have an effect on your self-esteem and confidence, it isn’t only about the way you look. Obesity leads to premature aging and death by boosting the risk of developing diseases such as heart problem, diabetes, and cancer.
The National Institute of Diabetes and Digestive and Kidney Disorders (NIDDK) seconds this, stating that obesity can lead to the following health conditions:
- Type 2 diabetes
- Metabolic syndrome
- Coronary heart disease and stroke
- Certain types of cancer
- Fatty liver disease
- Sleep apnea
- Gallbladder disease
- Pregnancy complications
The truth is that weight loss can be really easy and really simple. All you need to do is pay attention to making little changes in the areas that have a wide effect on the weight loss equation. Healthy Truth is going to help you do just that with these nine easy and very effective tips for weight loss.
Meal Prep Every Week
Meal prep doesn’t only save you time and energy; it’s also important to make sure that you stay on track with your nutrition goals. Every week, devote a few hours to make a weekly meal plan, go grocery shopping, and plan your meals for the week.
If you don’t like to cook all the meals ahead of time, you can still minimize the steps by putting aside ingredients and cutting vegetables and fruit in advance. Pre-sliced vegetables are perfect because you can snack on them raw and mix them in meals. You can also prepare things like soup, stir-frys, and casseroles in advance to keep in your freezer.
Correct portion sizes are a vital part of meal prepping for weight loss. Measuring the right portions is a simple way to ensure your meals are balanced, particularly if you’re attempting to lose weight for the first time.
Eat High-Volume Foods
Here’s a truth that’s hard to avoid: Hunger wins. It doesn’t matter if your dietary plan is perfect on paper; if hunger becomes very ravenous, everyone will finally cave to it. Pay attention to foods that are higher volume and keep you fuller for a long time.
High volume foods are often healthier choices like:
- green vegetables
- lean protein
- low sugar fruit
- low fat dairy
- potatoes, and other roots and tubers
Cut Down Refined Sugar Intake
Consuming refined sugar in excess will likely contribute to eating lots of calories. One of the reasons simple carbs like sugar make you gain weight is because they are tasty and therefore very easy to overeat. There are usually packed with excess calories as well. Many people would benefit truly by cutting down refined sugar consumption.
Try the unsweetened dry fruits from Healthy Truth. These dried fruits are always unsweetened (no refined sugars added) and contain no sulfites, preservatives, or other additives.
Stop Eating When You’re Almost 80 Percent Full
Most people just need to eat less food to lose weight, and that means not stuffing your gullet to the brim. Just slow down, and stop eating when you’re almost 80 percent full. This will prevent from any excessive calorie intake. Plus, when you eat whole foods rather than processed and packaged food, you stay fuller for longer when you eat a smaller amount.
Never Skip Meals
Many people think skipping a meal can help to lose weight, but people who have already lost weight tend to maintain their weight loss better once they eat three meals and two snacks a day. This shows that eating three meals and two snacks can be a healthy eating way for better weight loss.
Be sure that you don't get hungry by having small portions all over the day at regular intervals. Between your meals, eat a snack to keep your metabolism burning and to ward off hunger. Make sure that you don't eat a bad snack like sugary treats or fried food. Once you're hungry, your body conserves calories and slows down your metabolic processes. For healthy and natural snacks, visit Healthy Truth. Enjoy all your old-time favorite nuts, energy squares, chocolates, fruits, and trail mixes!
Drink More Water
Research shows that drinking water before a meal will help you feel more full. A simple way to check that off your list is to have a reusable water bottle with you all the times. Refill it often and try to drink half your body weight in ounces each day. If you’re really bad at hydrating, here are some easy ways to drink more water.
Use Caffeine in Moderation
Caffeine won’t boost your metabolic output to any notable degree except within its first week or so of use, but what it can do is boost your physiological and mental performance, helping you be more productive and get more work done. It might also motivate you to eat better, exercise, and meal prep.
Getting Enough Sleep
A lack of sleep is usually one of the most neglected factors leading to belly fat, and experts say getting enough sleep a vital part of an obesity prevention approach. Getting enough sleep can help maintain your stress hormones, enhance your appetite, delivers you more energy for physical exercise, can help cut down cravings for sweets, and tends to decrease emotional eating.
Try HIIT and Strength Training
If HIIT (high-intensity interval training) and strength training aren’t part of your workouts, it’s time to try them in. Instead of only running or using the treadmill, do bursts of high intensity running or sprinting with a cool down.
For instance, you can sprint for 30 seconds, slow down and walk for 2 minutes, then increase and sprint again for 30 seconds. Continue this routine for 10 to 20 minutes.
For strength training, seeking the help of a trainer for a session or two can be beneficial to acquaint yourself with dumbbells and the kinds of exercises you can do. The more lean muscle mass you build from strength training, the more calories you burn throughout the day when you’re resting.
Weight Management Is a Long-Term Success
People who lose weight rapidly by fad dieting or other fast ways usually gain back all of the pounds they lost since they haven't changed their habits in a good way that they can stick to.
The best method to find out if you have a healthy weight or if you want to lose or gain weight is to consult a doctor, who can review your weight and healthy norms to help you set realistic goals.