Being overweight is a serious issue that is often overlooked. After all, losing weight entails making significant changes to your lifestyle, and that very idea puts people off. However, the fact doesn’t change. Being overweight can make you prone to several health conditions like cardiovascular diseases, diabetes, stroke, high blood pressure, sleep apnea, and more. Naturally, it would be best for you to look for some tips to lose weight and get started immediately!
Now, if you have ever done your research on tips to lose weight, you will already know that there are many useless ones out there. This space is just filled with myths, and if you are not careful, you might end up losing your time, effort, and money. So, it is always a good idea to follow evidence-based tips to lose weight. Let’s take a look at 15 of these below.
1. Drink Plenty of Water
This is perhaps one of the most well-known tips to lose weight. Water plays a crucial role in your metabolism. Increased intake of water can actually boost your metabolism rate (which is the rate at which your body breaks down what you eat and drink into energy. The more your body does this, the lesser weight you accumulate. Also, studies had found that people who drank two glasses of water about half an hour before a meal lost more weight than those who didn’t.
This works for two reasons. First, drinking water before a meal leaves you feeling fuller, and you eat less. Second, thirst can often mask itself as hunger. This means that when you’re feeling thirsty, you misread it as hunger and eat more food. So, if you drink water before meals, you eat less. It’s one of the easiest tips to lose weight that you can start testing immediately.
2. Keep Your Eating Window Small
This is one of those tips to lose weight that makes a lot of sense, but you just don’t realize it on your own. If you are an early riser and a late sleeper, you obviously spend more time being awake. And your body starts feeling hungry after every 4-5 hours. So, it’s only logical that you will be eating more because your eating window from early morning to late night is quite large.
There are two ways you can address this. You can shrink your eating window. So, you could start going to bed earlier than usual, if that is possible. If not, you could start eating a bit later in the morning and stop eating a bit earlier at night. This will need to be a conscious decision and may require some discipline, but it is one of the best tips to lose weight.
3. Eat Eggs For Breakfast
Eggs are one of the healthiest foods you could eat. They are loaded with a ton of essential proteins and help improve many aspects of your health. But did you know that eggs could also help you lose weight? Not many do, and that’s what makes this one of the most surprising tips to lose weight. If you replace your current breakfast (especially if it is a grain-based one) with eggs, you will want to eat much fewer calories for the rest of the day. This will obviously help you lose weight.
If you are a vegan and don’t eat eggs, that’s not a problem. You can eat any other source of quality protein as your breakfast. Although the effects may not be exactly like those with eggs, they will be much better than your current situation. You will eventually feel the difference.
4. Practice Mindful Eating
Mindfulness is a spiritual practice that can be applied to eating for incredible benefits. This entails eating your food slowly and enjoying the eating experience with a relaxed state of mind. When you eat, don’t be in a hurry. Make it a calm experience. When you do this, it takes longer for you to finish your food. So, why is this important, and why is this one of the tips to lose weight?
Well, when you’re eating, your stomach takes time to realize that it’s getting full or that it is already full. So, you may eat more than you actually need. And we know that more food equals more weight. But when you eat slowly, you will be in sync with your stomach’s needs. Naturally, you will only eat as much as required, leading to a reduction in weight over the long term.
5. Write What You Eat
One of the most effective tips to lose weight for most people is to realize the exact number of things and the quantity they are eating. Most of the time, people go about their day, impulsively eating whatever they like to. If you tend to have hectic days, you are especially prone to be an irregular eater. This can lead to eating more than you need, and you may end up gaining a lot of weight.
So, the best way to realize how much you eat daily, you need to write all of it down. Of course, this may be hard to do during the day. So, before you are going to sleep, you can make a journal where you note down everything you’ve eaten (and drank) since the morning. When you keep doing it for a few days, you will begin to see areas of improvement. You will be more mindful about your choices of eating.
6. Drink Coffee
If you are a coffee lover, this is going to be one of your most loved tips to lose weight. Coffee is often associated with mental alertness and its ability to inhibit sleep (when you need it). But little is talked about its other effects on the human body. The thing is, it contains those antioxidants that can help you reduce your weight.
Many studies have shown that coffee can boost your metabolism. This alone can help your body break down what you eat faster. But drinking coffee can also increase fat burning by up to 10-29%. This is a significant fat reduction. As we all know, most of your excess weight is in terms of accumulated fat. So, you should definitely make this one of your preferred tips to lose weight.
7. Take Vitamin D
Vitamin D is often talked about in the context of bone health. It helps your bones absorb calcium. But taking in more Vitamin D can be one of the most effective tips to lose weight. One study showed that adding Vitamin D to your diet might help reduce weight. However, in this case, you also need to ensure that you are decreasing your calorie intake.
Another study showed that Vitamin D could be quite effective in burning fat in the body. That is why dieticians often prescribe this vitamin to obese people (in addition to decreasing their food intake). To increase your intake of this vitamin, you can spend more time out in the sun or take supplements after consulting with a physician.
8. Work Out On An Empty Stomach
This is another one of the most common and popular tips to lose weight. Most people are aware that exercising can help them reduce weight. However, they still don’t do it. So, the first thing you need to do is muster up the discipline to set aside 30 minutes every day for some exercise. Nothing beats the good old workout when it comes to weight loss.
And while you are at it, do it on an empty stomach. Research has shown that working out on an empty stomach can help you burn more fat from the body. So, this will not only help you lose weight, but it will also be great for your cardiovascular health. You can see why this is one of the best tips to lose weight!
9. Drink Green Tea
Green tea is one of the healthiest things you can drink. A lot of people cut off carbonated drinks and switch completely to green tea due to its many health benefits. However, you can also start drinking it if you are looking for tips to lose weight. Like coffee, it is also loaded with some powerful antioxidants that can help reduce weight. In fact, these antioxidants can work in conjunction with the caffeine in coffee to enhance fat burning.
It is a good idea to drink green tea on an empty stomach (although studies haven’t yet confirmed this to be any different). Many people find that green tea works better when you drink it first thing in the morning. If you’re looking for places to get this tea, you can find it online or at your local health stores and pharmacies.
10. Intermittent Fasting
Intermittent fasting has been a raging trend in the last few years, and there is a good reason for this. It has worked out as one of the best tips to lose weight for a lot of people. That is why from celebrities to sports players to authors are all suggesting it to people who want to lose weight. So, what is intermittent fasting, and why is it among the best tips to lose weight?
Intermittent fasting is an eating pattern where people need to cycle between periods of fasting and eating. There are mainly three types of patterns that people usually follow. The first one is the alternate-day fasting. In this method, you eat on one day and fast on the next (by only eating 25% of your daily energy needs). You can keep doing it until you are satisfied with your resultant weight.
The second one is periodic fasting. In this method, you need to fast for 24 hours or more. Also, you can set aside 2-3 days of fasting every week, or you could also opt for the more extreme whole week of fasting. If you feel uneasy on your fasting days, you could eat 25% of your daily calorie intake requirements. The third method is called time-restricted eating. This involves eating only for a certain number of hours every day. So you could keep a fixed eating window of 8 hours (out of the 16 hours that you’re awake).
11. Stay Away From Food Commercials
When you are trying to initiate change in your life, there will be moments when you will want to go back to your old ways. This is why when you are applying tips to lose weight in your life, it is essential to stay aware of this psychological phenomenon. We can understand this by taking an example. Every day you probably see a few food commercials that immediately tempt you to eat something tasty.
The way these commercials are made, it can be quite hard to resist the urges. So, it is highly likely that you indulge in overeating. It is this type of eating that contributes to increased weight. The best way to avoid this is by staying away from commercials altogether. When you’re watching a tv show, and the ads start showing, switch to another channel. Believe it or not, this will end up being one of the best working tips to lose weight for you.
12. Get Enough Sleep
Not many people know this, but sleep is directly related to your weight. In fact, if you don’t get enough sleep, it will cause the hunger hormone called ghrelin to increase. At the same time, the satisfaction hormone called leptin will decrease. This will make you eat much more than your body actually needs. So, getting enough sleep is also among the tips to lose weight.
Another crucial thing to note here is that proper sleep is needed for proper cognitive functioning. If you don’t get enough sleep, your cognition may be impaired. This could lead you to make bad choices about your eating habits. You will feel less in control, and you might end up giving way to your urges. However, if you get enough sleep, you will be able to make better decisions that could then lead to reduced weight. When you’re adopting tips to lose weight, keep this one in mind.
13. Chew Gum
Sometimes, your mouth just needs something to chew. You might mistake it as a sign that you need to eat. This then leads to overeating and increased weight. To combat this, you could start chewing gum. Not only is this great for your dental hygiene (if you choose the sugar-free ones), but it could also help you reduce weight.
A study was done on this subject in 2011. The researchers found out that chewing gum for 45 minutes a day can significantly reduce your hunger levels, appetite, and cravings. Also, if you chew gum after eating a meal, you will feel full for long periods. This will make you eat less, and that’s why it is one of the favorite tips to lose weight for many people.
14. Check Your Stress
You might have heard of the term “stress eating.” In the modern world, it has become a grave issue. People are more stressed out and anxious than ever. This has terrible impacts on your sleep and your ability to make sound decisions. When it comes to food, you might be prone to eating more than you need when you are stressed. The reason for this could be that your brain uses eating as an escape to how you are feeling.
So, it is critical to check your stress. There are many ways you can reduce your stress levels. You can exercise, do meditation, go for a walk, take a break from work, listen to music, talk to a loved one, or even opt for therapy. Not only will this help your general well-being, but it might also help you reduce your weight. As far as tips to lose weight go, this one is definitely a must.
15. Change What You Eat
Now comes one of the most difficult tips to lose weight for most people. This tip entails making changes to what you eat. You see, none of the above tips will work if you keep eating the same things as you have been doing. There is no point in losing weight if you are also gaining it at the same time. The net result will be zero.
So, what should you do in this regard? The obvious answer is that you need to reorganize your plate. Going forward, you need to make sure that half of your plate is filled with veggies. Of the remaining two quarters, make sure one part is whole grains, and one part is lean protein. Do this for a while, and you will notice a significant difference. Also, make sure you cut carbs from your diet and don’t indulge in junk food!