Weight loss has become a huge industry, full of diet fads and supplements that claim to help you lose lots of weight really fast. Many of these claims don’t actually help you lose weight, and some tips for weight loss can even be harmful. If you want to lose weight, there are ways to go about it that are not only actually good for your overall health but will also help you accomplish your weight loss goals and feel healthy.
Here are 5 helpful tips for weight loss that you can put into practice today.
1. Eat Less Sugar and Less Refined Carbs
It may seem obvious, but cutting down on how much sugar and refined carbs you eat will help you lose weight. Most people eat way too much sugar, oftentimes in the form of high-fructose corn syrup being added to the food as opposed to natural sugar. Eating too much added sugar can make you gain weight and put you at risk of obesity, heart disease, and diabetes. Also, refined carbohydrates, such as pasta, white bread, and certain cereals, don’t have their original fiber in them, which means they aren’t nutritious anymore. Eating too many refined carbs can cause a fast increase in blood sugar and can make you more hungry later so that you eat more. Eating foods that keep your glucose levels stable and healthy can help you lose weight and improve your metabolic health.
2. Eat More Fiber and More Protein
Speaking of fiber, eat more of it! Eating enough fiber helps you feel satisfied when you eat, leading to less food consumption in general. Fruits and vegetables have high fiber content and also contain many nutrients you need, so they are a great choice for helping with weight loss. Also, eat plenty of protein. Adding more protein to your diet can boost your metabolism, helping you to lose more calories in a day.
3. Lift Weights and Do Aerobic Exercise
Aerobic exercise is important for losing weight because it burns lots of calories. However, if you’re trying to change your diet and exercise more, your body may start to conserve energy and go into starvation mode, which will cause your metabolism to shut down and also a loss of muscle mass. Therefore, you should add weight lifting to your exercise routine to help your metabolism stay high and help you build muscle mass.
4. Get Enough Sleep
While diet and exercise are extremely important considerations when you’re trying to lose weight, getting enough quality sleep is very important too, not only for losing weight but also for your overall health. Studies have shown that sleep can affect weight loss because not getting enough of it affects the way your body processes energy. Not getting good sleep also decreases the hormone leptin, which tells your body you have enough stored energy so that you don’t overeat, and increases the ghrelin, which is the hunger hormone. Sleep is important for repairing your body and keeping those hormones balanced so that you don’t overeat.
5. Drink Lots of Water
Studies have shown that people who drink water before they eat a meal eat fewer calories and therefore lose more weight. This is partly because drinking water before you eat can make you feel full so that you eat less. It’s also because oftentimes people confuse thirst for hunger. They think they are hungry when they are really thirsty. So before you start eating, drink some water to make sure you’re hydrated, and that way you don’t eat any unnecessary calories. Drinking water can also help boost your metabolism so you burn more calories.
Losing weight can be difficult, but these tips for weight loss can help you be successful. You don’t have to take away the flavor or foods you love. By cutting down on unhealthy foods and not overeating, you can still have the foods you want. Add more water, protein, and fiber to your diet, exercise regularly and get enough sleep to lose weight and feel healthy.