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Author: Leila Tan|2024-3-11
Losing weight has been a popular widely talked about topic in the town. Over the years we may have heard various methods of losing weight. There are many weight loss tips, starting from drinking lemon water to only eating fewer calories a day. Oftentimes, these tips could be really unhealthy and impossible. Many can be struggling on this journey. Many of us like the concept of losing weight faster but losing weight fast isn't necessarily the healthy and best goal. But just as there is much-misinformed advice, there is some legitimate and researched advice that is available out there. Let's take a look at the tips to lose weight steadily and healthily:
1
Eat Slowly
Whenever we want to lose weight, we tend to focus on what we eat but how quickly or slowly we eat plays a major role in losing weight. So it's important to focus on how fast we eat. Research has found that people who eat slowly tend to be on the skinnier side than fast eaters.
They also found that slow eaters were 42 percent less likely to suffer from obesity than fast eaters. It is also found that more women were slow eaters compared to men. It is advised by professionals take time to chew food, swallow only when the food is all chewed up, and repeat this way of eating every day. It's a known fact that it takes time to know that we are full. So eating slowly not only allows us to enjoy the food but help us lose weight.
2
Keep a Daily Diet Journal
Keeping a diet journal can be very helpful in knowing what food we are putting in our bodies. We can be aware of what kind of foods are we taking whether it is healthy fats or countless junk food. As we know eating healthy food is the main element in losing weight. This does help you to notice where the extra calories come from as this will be another step to making better choices in the short and long term. So keeping track of what we eat can help us to identify our food intake and can help us decide on the food that we need to eliminate in order to lose weight.
This also can lead to practicing mindful eating. During this process, you can consciously try avoiding eating foods that you don't choose for yourself. Cultivating mindful eating can help in shifting your focus from controlling your food intake to listening to the cues of your body's own inner wisdom.
3
Don’t Forget the Weights
Weight lifting can help you to burn calories by building muscle mass. Muscles are known to be metabolically efficient and promote weight loss by burning more calories at rest. Some of us may be afraid of lifting weights because of the fear of getting bulky. Weight lifting does help with building lean muscle mass but getting bulky is considered to be difficult. In order to build substantial muscle mass, you need to lift heavy weights and eat more calories than you usually burn. It may take months to years to see the changes.
So don't be afraid to lift weights. Doing weightlifting two or three times a week is enough. Consider using moderate to heavy weights with three or four sets of 10 to 15 reps with weights that challenge you. It is known that the more muscle in your body, the more food you consume will be used as fuel rather than stored as fat.
4
Batch Cook and Prep
Allocating a few hours once a month and doing some fun cooking meals you like that can be portioned up and frozen can be really helpful. Batch cooking can be a huge help when it comes to losing weight. When you are taking your time and preparing your meal, it can help you to notice the food you are taking on an everyday basis. You can know precisely what is in your meal and you can consciously avoid processed food or any hidden sugar.
In this way you don't have to worry about eating fewer calories or restricting your diet. You can simply adjust the meal by adding more healthy foods and cutting unhealthy foods. You don't necessarily have to worry about following a restrictive diet plan such as a low-carbohydrate diet, low-calorie diet, or any other weight loss program. You just need to heat and eat your calorie-counted meals. Not just that it helps you save time and money.
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5
Get Enough Sleep
A good night's sleep is one of the underrated tips for weight loss. Not many of us take our sleep seriously. Sleep deprivation can cause many health issues. A research shows, lack of sleep can lead to increase in your hunger hormone which is known as ghrelin and decreases your satisfaction hormone which is known as leptin which ultimately lead to weight gain.
When we have poor sleep, we tend to get craving for salty and sweet foods. This is because anytime you feel more intense hunger, your cravings for higher energy also known as higher calorie foods tend to get intensify. It is known that lack of sleep is only one factor for development of obesity and some researches have found that it negatively affects hunger levels by influencing a person to consume more calories from high fat and high sugar foods. By this our hormones get stronger and better balanced because we gave the needed sleep to our body.
6
Don’t Skip Meals
Our body needs enough energy to function and that energy comes from the food we consume. Our body knows which foods are higher in energy density and it will cause us to crave those more. When we skip our meals, our body automatically goes into starvation mode or fasted state. This causes the brain cues the body to slow down its functions and conserve energy and burn fewer calories. This will ultimately result in slowing down your weight loss process and it is likely that you regain the weight as soon as you start eating normally. So it is important to not let your body starve and honor your hunger by feeding your body on time.
7
Stay Hydrated
Do you drink enough water? Do you know that drinking enough water helps promote weight loss? 60 percent of our body consists of water. This proves enough that clear, calorie-free liquid plays a role in just about every bodily function.
Drinking enough water helps you lose weight in many ways as your water intake may suppress your appetite, boost your metabolism, and makes doing exercise easier for you, which is all the important element in losing fat.
If you want to have sustainable weight loss, make sure that you are always hydrated.
8
Cut Calories
Some popular weight-loss diets recommend avoiding carbohydrates or eating a large quantity of grapefruit, as these are purported to be effective methods. However, there is no evidence that this works in the long term. To lose weight, it is important to eat fewer calories than the body is using. Energy in food is measured in calories. Your body needs energy in order to function and relies on the calories you eat to provide this fuel. Not burning excessive calories can make you gain weight.
Carbohydrates, fats, and proteins are the three main types of nutrients that contain calories and provide your body with energy. Unless you burn off the stored calories, they will remain as fat in your body. This can The calories you consume are either turned into usable energy or are stored as fat in your body, regardless of where they originate from.
You can achieve this by reducing your calorie intake so that your body must use its energy reserves. When trying to reduce calories, avoiding one or two high-calorie foods is an excellent place to start. You could forego your morning cappuccino, lunchtime Coke, or evening scoop of ice cream, for instance. Alternately, increase your physical activity level to burn more calories.
Consider your daily diet and locate any products you could cut out. Replace your dessert with a low-calorie option if you believe that skipping it would cause you to develop cravings.
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9
Weigh Yourself
How frequently should you check in to see how things are going now?
Sometimes the solution isn't as obvious. Maybe every day, maybe every week, with the caveat that there are other ways to determine whether you're moving in the correct direction besides using a scale. But if you dwell upon the scale for too long, it might have negative effects. You might become fixated on it. We want to concentrate on patterns rather than become caught up on the current figure.
10
Give Your Breakfast a Protein Boost
Perhaps the most crucial nutrient for shedding pounds is protein.
This is so because the body needs more calories to break down protein than fat or carbohydrates. Additionally, protein prolongs your feeling of fullness. Each participant in the research saw weight loss. However, the high-protein group dropped more weight about 0.5 kg and a higher proportion of it was body fat. Long-term weight reduction maintenance may also be aided by protein. A study indicated that boosting the amount of protein from 15% to 18% of calories reduced weight gain in dieters by 50%.
Some of studies have demonstrated that eating a high-protein breakfast can help people eat up to 135 fewer calories later in the day while reducing appetite. Protein also promotes satiety. This is so that cravings and overeating are diminished and the body's signals that suppress appetite are activated.
Breakfasts with a lot of protein might curb hunger and cravings. They might also aid in belly fat reduction. The more high-quality protein you consume, the less belly fat you have. Dietary protein and belly fat are inversely correlated.
11
Conclusion
Obesity is a risky disease that has been related to several negative health effects. In order to promote good health and guarantee everyone has a good standard of living, this problem must be addressed. The fight against obesity can be won by leading a healthy lifestyle and focusing on weight management. Anyone can reach the desirable and doable aim of losing weight. However, the majority of people believe that weight loss is a difficult goal to achieve. This is untrue; instead, an individual can accomplish weight loss by implementing the four procedures outlined in this paper. The first step on the road to weight loss is to be persistent and determined.
You are more likely to achieve your ideal weight when you include the right elements in your weight-loss diet, such as exercise and sleep. We are aware that maintaining a healthy weight also shields us from some ailments. Not only that, but we manage our everyday workload well. When we perform our duties well, we are successful.
