Achieving weight loss can be a pain and a half, especially when you consider all of the diet trends available. There’s so much information flying around that it can be hard to figure out what’s legitimate and what suggestion encourages you to buy a fancy product.
The truth is, experts have already figured out some tips and tricks that can help you lose weight, and it’s all about making easy changes to your diet. If you’re struggling to lose weight and keep that weight off, these tips will surely help you in your weight loss journey.
Here Are 10 Effective Changes To Help With Weight Loss
“Your diet is a bank account. Good food choices are good investments.” – Bethenny Frankel
1. Drink 3 liters of water with lemon every day without fail
We all know that drinking water is the way to go when getting healthy. It’s suitable for, keeps you hydrated, and your body needs it! Drinking water by itself is already good for your health, but when you add a slice of lemon, it can help detox your body.
Fitness expert Jackie Warner says, “Adding the lemon helps to detoxify the liver and metabolizes fat, so this can speed up metabolism by about 33 percent. That burns about 100 extra calories per day!” Drinking 3 liters of water throughout the day with added lemon can speed up your metabolism and help you lose weight.
2. Eat slowly, and stop when you’re full
The best way to lose weight is to eat less and make sure you’re doing this the right way. Instead of gulping your food, make sure to savor every bite to be fully aware of when you start to get hungry. When you eat too quickly, you may be consuming more than your body needs. When your body starts to feel full, it’s time to stop eating and let your body enjoy what you’ve given it.
3. Say no to diet food because it isn’t good for your health
All loopholes will allow companies to sell food as “diet food,” which isn’t always good for your weight loss. Instead, focus on choosing foods based on their nutritional value. When you buy and eat foods that are good for you and high in nutrients, you’ll lose weight more manageable than if you buy “diet foods.” There’s no fast trick to dieting and eating healthy!
4. Eat at regular mealtimes to promote weight loss
According to fitness expert Nicole Nichols, “So plan for one to two snacks a day as needed, and you’ll likely eat less and avoid binges later.” When you go too long without eating or think that skipping meals is the way to help lose weight, two things can happen. You may be encouraged to overeat later because you’re so hungry, and two, your body may go into starvation mode and preserve more fat just in case you won’t be eating again for a long time. Eating at regular mealtimes can help put your body in the correct rhythm to lose weight.
5. Drink fresh vegetable juice to regain your health
Vegetables are good for you, but sometimes we don’t have time to make a meal with all the right veggies. Another alternative is to drink fresh vegetable juice. It is suitable for you, but it’ll give you the energy you need to get through the day – and it tastes great! The founder and owner of Strala yoga studio, Tara Stiles, says, “Cucumber, kale, carrot, ginger…it is so good for you, gives you so much energy, and tastes good! The coolest side effect is that I stopped craving sugar and salts! Just like that, without trying. Amazing!”
6. Keep nuts on hand for a healthy snack that supports weight loss
Raw almonds, cashews, or walnuts can help you when you’re in a pinch and are starting to crave a snack during the middle of the day. When you’re on the go and your blood sugar drops, it can be tempting to get an unhealthy snack that can make it hard to keep your weight down. Luckily, raw almonds are the perfect snack: they’re healthy and keep your blood sugar up.
7. Improve weight loss by eating protein with every meal to help you feel full
Whether you’re a vegetarian, vegan, or neither, protein is essential for every meal. It’ll help keep you feeling full, so you’re not tempted to go snacking in between meals or during the middle of the night. Tofu and beans are an excellent alternative to meat-based proteins for vegan or vegetarian diets.
8. Keep an eye on your carbs, especially when you’re eating out
Carbs are good for getting energy, but you want to ensure that you’re not getting too much. It’s easy to have a serving size of carbs that’s more than your body needs. Especially when you’re eating out at a restaurant, you want to see how many carbs you’re taking in, such as pasta or bread. The recommended serving size for carbs is ½ cup. According to fitness expert Linda LaRue, “Remember that a recommended carbohydrate serving—such as pasta, pizza, bread, or rice—is 1/3 to 1/2 cup. That’s the size of a golf ball or mouse. Most restaurants give you three cups of pasta. That’s the equivalent of six carb servings!”
9. Eat more Greek yogurt to boost the weight loss process
While yogurt is a relatively healthy snack, not all yogurts will give you the weight loss you’re looking for. The best choice is Greek yogurt. It’s a good choice for protein, and it doesn’t have as much sugar as other yogurts. Other yogurts, even those supposed to be low-fat, can be loaded with sugar that you don’t need. So, for a healthy snack, make sure your yogurt is Greek-style. For some flavor, you can also try adding pieces of fruit.
10. Say no to sodas because they pack tons of chemicals and calories
Eliminating sugary drinks and soda from your diet may be challenging, but it’s the best way to go when you’re looking to lose weight. They contain chemicals and calories, and because it’s a drink, you may not notice how much you’re taking in. Instead, go for water or vegetable juice. Your body will thank you!
Losing weight and keeping it off comes with its unique challenges for everyone, from dietary restrictions to health concerns. However, these tricks should be helpful for just about anyone who is looking to lose some weight and keep it off. If you don’t know where to start for weight loss, adding any or all of these tweaks to your diet will get you headed down the right track!
11. Skip the screen eating
Mindless eating causes you to overeat. It’s easy to nibble away without realizing how much you’re eating when you’re sitting in front of your computer or television watching a show. Focusing on your food means you’re aware of what you’re eating and how much you’re eating. Weight loss could be as simple as breaking the habit of sitting in front of your computer or television while you eat.
12. Skip those processed foods (they hinder weight loss)
Eating extra whole foods, such as whole grains, fruits, vegetables, and lean meats, is one of the best secrets to weight loss. Processed foods, as you know, are high in sodium, fat, and sugar. Whenever possible, swap out natural foods for processed foods, including
- Oven roast potatoes rather than buying frozen french fries
- Grill your meats instead of frying them
- Swap out a bowl of mixed berries for a cookie
- Make your salad dressing with oil, vinegar, garlic powder, oregano, salt, and pepper. It’s tasty and healthier than store-bought salad dressings.
- Use natural, healthy maple syrup instead of maple-flavored syrups that are corn syrup with flavoring.
- Skip the fake coffee creamer and use real cream instead–tastes better without the chemicals of the coffee creamer.
13. Keep moving for faster weight loss
You know that exercise is an excellent thing to do for weight loss. Incorporating some exercise into your life will make you lose weight and feel better, too. Whether you try to walk more or go to the gym, the goal is to keep moving. There are simple ways to add a little exercise to your day, such as:
- Parking your car farther out in the parking lot: This habit makes you walk farther to get into the store.
- Running upstairs to get that thing you forgot: Make each trip up your stairs a little more strenuous by running up and down. The more forgetful you are, the more exercise you’ll get.
- Clean your house: It’s hard to find the time, but cleaning your home is a great exercise.
- Mow your yard: Mowing the grass in the sunshine improves your mood and gives you exercise.
14. Eat at home instead of at a restaurant
Eating out is a great convenience, but it’s hard on your diet. All the yummy foods and huge portions can ruin your good intentions to eat healthily. A simple weight loss secret is to avoid restaurants. Instead, eat at home where you can control what you’re eating and how much you’re eating. Create a menu for the week, and buy the foods on the menu, so when it’s time to prepare dinner, you won’t give up and order pizza.
15. Spice up your foods
Adding yummy spices like paprika and cayenne peppers to your dishes can increase weight loss. These spices contain capsaicin, which naturally speeds up your metabolism to lose weight. You can add these tasty spices to your morning scrambled eggs or lunchtime chicken salad. They pack a punch of flavor and excellent benefits. The best herbs to rev up your metabolism include:
- Turmeric
- Cayenne
- Cinnamon
- Ginger
- Chili pepper
16. Choose soup instead of appetizers
Eating soup before your main course is a delicious weight loss habit to incorporate into your evening meals. Soup is a natural way to eat more veggies. You can make your soup by adding fresh cut-up vegetables, lemon juice, and spices to chicken broth to fill you up but without adding extra calories.
17. Brush your teeth after you eat
One of the best weight loss secrets is to brush and floss your teeth as soon as you finish eating dinner. This habit stops you from mindless snacking in the evening. Studies show that eating at night can lead to overeating and weight gain. It may surprise you to see the pounds drop off when you practice this little weight loss habit.
18. Eat your meals on smaller plates
Large plates give you room for extra food. Serving your meals on smaller plates and bowls limits how much you can eat. It’s a bit of a mind trick, but it’s a great weight loss secret to incorporate into your daily meals.
19. Eat your fiber to assist in weight loss
Dietary fiber doesn’t get digested in your small intestine. When you eat lots of fiber, you feel full, which helps you eat less. There are two categories of fiber.
Insoluble fiber
This is the fiber that won’t dissolve in water. Insoluble fiber bulks up your stools and helps you avoid constipation. It passes quickly through your digestive system. Examples of insoluble fiber include:
- Whole wheat grains
- Nuts
- Cauliflower
- Green beans
- Potatoes
Soluble fiber
This is the fiber that dissolves in water and gets metabolized in your gut. These fibrous foods attract moisture, which turns into a gel during your digestion. It digests slowly. Soluble fiber can lower your risk of heart disease. Examples of soluble fiber include:
- Peas
- Oats
- Apples
- Citrus fruits
- Carrots
- Beans and lentils
- Barley
- Seeds
20. Don’t drink calories
If you’re trying to cut down to lose weight, the last thing you want to do is use up your calories on drinks. Sweet, milky coffees, fruit juices, cocktails, and beer are loaded with unnecessary calories. These drinks are high in sugar and low in nutrition. They lack protein or fiber, so you’ll feel hungry sooner. You may eat more because of the sugar. Choose to drink hot water or iced tea, plain coffee, or seltzer. These are lower in calories, which will help your weight loss regime.
Final Thoughts on Habits to Support Healthy Weight Loss
Weight loss is hard, but these secret tips make losing weight a little easier. These suggestions aren’t just gimmicks or trendy ideas that never work long term. They are life habits you can incorporate to be healthier and lose weight. By now, you know these ideas aren’t secrets at all. They’re actual life changes for a better, healthier you.
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