Losing weight can be a long and tedious task. Having to figure out what foods to eat and what exercises to do, to lose weight fast can be hard. No matter how big or small your weight goal is, the process requires a lot of hard work and dedication. The most common thing that you will come across on your journey to lose weight is the crazy and ineffective advice people will give you. Everyone has their own tried and tested formulae, which they present without providing much evidence. So here are some weight loss tips and tricks guaranteed to help you lose weight no matter how big the goal is.
1. Drink more water, especially before meals
One of the most famous and effective ways to lose weight is drinking water. 30 to 50% of adults in the US who attempt to lose weight increase their water intake. Drinking more water helps you burn more calories. This is known as resting energy expenditure. Consuming water before a meal is known to reduce appetite. It also helps you keep your calorie intake in check and helps you maintain your current weight.
2. Count your calories
To lose weight, your body has to burn off more calories than it consumes. There are two ways to do so. Either try to exercise more often or start eating fewer calories. However, the latter seems more reasonable. Keeping track of your calories makes you more aware of how many calories you consume in a day. It also lets you know if you’re on the right track or some adjustments are needed to be made.
A review of 37 studies found out that weight loss routines that incorporated tracking of calories were more beneficial than those that did not. The number of calories consumed by an individual depends on multiple factors such as your lifestyle, starting weight, and activity level. One of the most common tracking ways is either writing in a food journal or using an app. Calorie counting is the most effective when paired with a healthy diet and lifestyle.
3. Increasing the consumption of protein
Want to know how to lose 100 pounds in 4 months? Increase your protein intake. Diets with a high amount of protein in them have shown to boost your metabolism, preserve muscle mass, curb your appetite, and reduce belly fat. A study shows that having a high protein diet can burn an additional 80 to 100 calories per day. Furthermore, such a diet can help you prevent weight regain. For example, research has shown that ingesting supplemental protein prevented weight regain by as much as 50%. C
Opting out for healthy foods, like seafood, eggs, meat, seeds, legumes, and nuts in favor of other foods can be a great way to increase your protein consumption.
4. Increase your fiber intake
Fiber is a sort of an indigestible carbohydrate that aids in weight loss. This is due to the fact fiber is known to slow down the rate the stomach empties itself. Thus, giving you the effect of feeling full. Research has shown that soluble fiber can reduce the production of hormones such as ghrelin, which is known to induce hunger. It also increases the production of cholecystokinin (CCK), peptide YY (PYY), and glucagon-like peptide 1 (GLP-1), which are fullness hormones.
Fiber also helps you reduce your calorie intake. Foods that contain large quantities of fiber include fruits, vegetables, nuts, seeds, and whole grain. You could try using fiber supplements like glucomannan.
5. Reduce refined carbs
Reducing your carbohydrate intake is a very efficient way to lose weight. Refined carbs, or more commonly known as simple carbs. They are refined grains and sugars that have been depleted of their fiber and nutrients while processing. These include white bread, pasta, white flour, pastries, and sweets. They are a poor source of nutrients as well as contain a high glycemic index. Meaning they are absorbed and digested quickly. This causes fast dips and spikes in blood sugar levels, continued by increased hunger and cravings. Thus, increasing your chances of overeating.
Furthermore, studies show that higher consumption of refined carbs contains more visceral fat. A variety of fat is linked to a greater risk of chronic diseases such as heart diseases. Also, cutting down on soda, energy drinks, and juice is a good idea. Due to these, liquids are jam packed with calories and sugar. Thus, also contributing weight gain.
6. Try using supplements
Supplements can be very beneficial when it comes to weight loss. They get a bad rap, as choosing the right supplement can be hard. However, certain minerals, nutrients, and vitamins can assist you in your weight loss journey. Some examples are:
- Green tea extract
- Hydroxycitric Acid
- Vitamin D
- Olive leaf extract
The most applauded weight loss supplement is Kratom. Its users love it all around the world. As there are many strains of Kratom available, the best strain for weight loss is considered the white Borneo kratom. The white Borneo suppresses your hunger, which is one way to utilize it for losing weight. Another way is to utilize the high level of energy that it provides. Where to buy Kratom? It is widely available on the internet.
7. Consult a dietitian
Do you know what happens to your body when you lose 100 pounds? The answer is simply no. One hundred pounds is a big weight goal, and your body will experience all sorts of changes. Hence, it would be the perfect time to seek the help of a registered dietitian. A dietitian could help you create a proper diet and exercise plan to determine the best method of losing excess fat. Also, offering you support throughout the journey. Moreover, they could help you avoid foolish goals such as “how to lose 100 pounds in a week.”
If you suffer from some medical conditions, then having a dietitian is essential for you. They can guarantee that you decrease your weight safely, without majorly compromising your well being.
8. Do more cardio
Without a doubt, exercise is the number one most important thing when it comes to losing weight. Aerobic exercise, or more famously known as cardio, is a form of physical activity that helps burn calories and improve heart health. Research has proven that cardio alone can help in fat loss.
A study conducted among 141 participants who had excessive weight analyzed the effects of doing cardio worth 400 and 600 calories five times a week for ten months on the participant’s weight. They found out that participants who performed 400 and 600 calories worth of cardio lost an average of 8.9 pounds and 11.5 pounds, respectively. Cardio also helps you burn off harmful belly fat, also called visceral fat. This fat is very dangerous as it sits in the abdominal cavity and is associated with type 2 diabetes, certain cancers, and heart disease.
Some people do not like to do cardio; in that case, you could try to walk more frequently and slowly move upwards to running or jogging weekly. As you feel more confident and comfortable with the movements, try to up the ante and go harder until you can perform high-intensity cardio. It can be a slow and eventual process, but it can have great results.