Weight loss does not work as a “one size fits all” kind of affair, but there are a few health and lifestyle changes that work across the board when it comes to losing weight.
Here are five proven weight loss tips that work.
Drink Water Before Meals
You have heard it many times, but drinking more water can help you lose weight. Drinking enough water can result in a 24 to 30% metabolism boost.
It is recommended to take water after every one to one and a half hours. A study revealed that drinking 17oz (half a liter) o water before meals helps dieters eat fewer calories and lose 44% more weight.
Ditch The Sugar
The added sugar found in the array of store-bought processed foods significantly set back weight loss efforts. You might think that you have cut back on sugar by giving it up entirely, but you are still consuming it through processed meals.
Studies have shown that the consumption of excessive amounts of sugar is associated with the risk of obesity, heart disease, and type 2 diabetes.
Make reading labels a habit to make sure that you are not taking in unnecessary added sugars. Even healthy foods can still contain significant amounts of sugar.
Go Low Carb And Eat Less Of Refined Carbs
Refined carbs include pasta and white bread as well as other grains and sugars stripped of their nutritious, fibrous parts.
Refined carbs have the effect of spiking blood sugar which causes cravings, increased hunger, and consequently increased intake of food. Consume carbs that contain their natural fiber.
Go on a low carb diet to fully benefit from a carb restriction diet. Dieters who go low carb lose two to three times as much weight compared to going on regular low-fat diets.
4.Eat More Protein
You know that you should eat more fruits and vegetables, whole foods, and fiber for weight loss, but you should also up your protein intake. High protein diets help provide a metabolism boost, and it contributes to burning off an extra 80 to 100 calories daily.
Protein, as shown by studies, keeps you feeling fuller for longer and while on a high protein diet you will consume up to 450 calories less every day. Protein should constitute 25% of your calorie intake to help reduce your thoughts about food and cut back on night-time snacking.
However, it is important not to restrict anything else in your diet to benefit to the full extent of a high protein diet.
Do Not Go On A Diet
The term diet is often used loosely when talking about weight loss, but we are referring to going on a fad or crash diet to lose weight. A healthy diet comprises of the necessary nutrients (proteins, carbohydrates, fats, and fibers) required to keep the body functioning at its peak.
Fad diets never give long-lasting results, and most people who go on them gain even more weight back once they go back to old eating habits.
Focus instead on nourishing your body and living a fitter, and happier lifestyle.