Did we all know that weight loss has become a complex issue? There are so many different diets out there and it is confusing. You do not know what to follow and you will get conflicting advice. So let’s simplify it today and get back to science. I am going to share nine science-based tips that will help you lose weight and keep it away. There is no short-term solution. If you are interested, keep reading.
1. Cut Back On Added Sugar
Now I’m talking about added sugar, not about the natural sugar found in vegetables and whole fruits. I’m talking about sugar like white sugar, high fructose corn syrup, maple syrup, honey, fruit juices as well as coconut sugar. All of these are added sugars. Now at my bulk, I am getting at least 75 grams of extra sugar per day, if not more! I have ginger peels, cookies, candies, everything.
Now I add less than 10 grams of sugar per day and for a few days, it is zero. But I love dark chocolate so much, so I give that allowance. I have dark chocolate but I know I can not add sugar regularly and not in large amounts because my body does not respond well to it.
So why is adding sugar such a problem? Studies show that people who consume more sugar have a higher risk of developing esophagus, diabetes, and heart disease. So this is definitely not something you want to eat more.
If you are new and you are a beginner, what can you do to reduce your excess sugar? I want to give you two basic hints. One is to reduce the processed food you eat. Focus on whole foods and the reason is that whole food does not contain added sugar. So if most of your diet is whole foods then you are automatically reducing the added sugar. Now if you decide to eat some heavily processed food, the best way to tell if a thing contains too much sugar is to read the label.
The second thing I will say is that reduce the amount of sugar in liquid form. Having several glasses of juice is very easy. Having several glasses of cola is so easy. Reduce all of this because it is a sugar that your body does not need. You do not feel full and hence you can continue drinking and have the same problem. So definitely cut down on liquid calories.
2. Cut down on refined carbohydrates and finely milled carbohydrates
Carbohydrates get a really bad wrap for weight loss. Everyone wants to cut the carbs completely and remove them and while it certainly works for some, I don’t think it is necessary. I ate a lot of carb during my total weight loss but it was all about eating the right carbs and the right amount
In a balanced way.
Now what type of carbs are not recommended? Refined carbohydrates. They can raise your blood sugar very quickly. They do not have much fiber and must be over-processed. They are really not that good for your health.
What are the examples of refined carbohydrates? These include fruit juices, cakes, store-bought bread, crackers, breakfast cereals, cookies, and snacks that contain no refined flour.
In fact, most of the processed foods. If you are going to make carbs, it is a good idea to get them from whole food sources. Whole foods such as whole fruits, whole vegetables, legumes, and lentils are not associated with weight gain. These are actually refined carbohydrates – they are the carbs we need to limit.
3. Eat enough vegetables and fruits and enough fiber
Now when it comes to weight loss, I think one of the most important things is to eat in a way where you’re fuller for longer, so you’re not eating throughout the day and you can achieve it by having enough fiber, especially soluble fiber. If we look at studies, people with high soluble fiber lose weight. Like oats, flax seeds, chickpeas, brussels sprouts – they are high in fiber and will keep you full and satisfied.
Now, in addition to eating more fiber from these types of foods in general, I recommend increasing your fruit and veggie intake. Moreso vegetables, that fruit. I try to eat at least half a plate of fruits and vegetables for most of my meals. Not with every single meal, but for the most part in my meal and it helped a lot to lose weight and keep it away.
4. Eat enough protein throughout the day
So we talked about eating enough fiber and that was to keep you fuller for longer. Well, it’s the same with protein. If you take enough protein during the day you will stay fuller and it will really help to maintain cravings and all the useless food.
What can you do? You may have a quarter of protein with each meal. This is a general recommendation and I do it and it is very effective. Because by having a quarter plate of protein with every meal, I am getting my protein throughout the day, I am stabilizing my blood sugar and I do not like now because I am not eating these sugary snacks anymore.
5. Get enough sleep
When it comes to weight loss, everyone talks about diet. Everyone talks about exercise, but no one talks about sleep but the thing is – sleep is very important for weight loss. If you are struggling to lose weight and you are doing everything right, check your sleep.
In fact, there has been a study since 2008 – a major review, short sleep duration increased the probability of esophagus by 55% in adults. It’s actually a little bit, so my advice is to focus on sound sleep.
6. Track your progress
Now I am not asking you to track your measurements every day or every other day. It may be a little high but it helps a lot to keep track of your progress when it comes to achieving your goals. According to the American Psychological Association, individuals who track their progress are more likely to achieve their goals.
So what can you do? I suggest keeping track of your weight and your measurements because your weight alone is not a good measure for your progress. Weight plus measure. Track it every week. If you can do this and you can see the progress, you will be more motivated. And if you don’t see progress, at least you know
There is something that is not working properly and you can make some changes.
7. Reduce your stress
Stress affects people differently. When people are facing stress some of them put on more weight and some lose it. Now that you are a person struggling with your weight, you have tried diet and exercise, check your stress levels.
Sometimes, when we produce too much of the stress hormone cortisol, it can be very difficult for us to lose weight, especially the weight around the abdominal area. It is associated with high-stress levels. So my
You are advised to find a way to reduce your stress. You can not delete it completely, you can find out how to handle it.
8. Move more
We all know when we are planning to lose weight we do exercise but with that proper diet is also essential. diet Exercise is important – I did quite a bit of aerobic exercise in the form of brisk walking as well as some strength training but beyond that, NEAT is a fancy term being used for weight loss people who do neater tend to lose more weight.
Curious, what is NEAT? Neat is non-exercise functional thermogenesis. Exercising, eating, or sleeping is a very powerful word, but basically, it means you are burning all your calories. So these are cooking in the kitchen, cleaning your car, cleaning your house, and walking to the bus stop. Not all of these activities are really exercises, but they are still calorie-burning activities and they add up, especially if you make them consistent by doing them every day.
So in general, I suggest you increase your neatness if you can, so you can lose weight faster than just focusing on exercise. All of these tips may seem very simple and basic, but because they are. If weight loss is too easy for you except for hormonal issues, then you need a slightly different approach.
But for the most part, I lost a lot of weight with these tips. 90% of my weight with these tips. With simple things. With the foundation. It’s about sustainability and turning these things into a lifestyle change and that’s where a lot of people are struggling.
If you are a beginner and you are just starting out, I suggest you focus on the Foundation. The foundation is actually diet, exercise, sleep, and stress management. If you can deal with these, you will definitely start seeing some results.