Weight loss, through dieting, exercise or other methods, is a quest that many people do for a variety of reasons. Some individuals simply want to fit into smaller clothes or appear more attractive to potential mates while other people decide to lose weight to improve their fitness and health. Regardless of the reasons for wanting to get leaner, the benefits that come with it are plenty. We share in this article the top 10 proven weight loss tips that’s out there.
If you are obese or overweight, there is a higher risk of developing health problems such as cardiovascular disease, type 2 diabetes, hypertension, stroke, back pain, osteoarthritis, and even certain types of cancer. Losing even as little as 5% of your body weight can significantly reduce the chances of developing these potentially life threatening illnesses.
Over the years, the weight loss industry has become a multi-billion dollar business. The sheer number of products and methods that promise drastic results is simply overwhelming. Unfortunately, much of the advice out there is misleading. As a result, many overweight individuals looking for easy weightloss fixes have fallen prey to myths, claims, and misconceptions that yield no permanent results.
To lose weight and keep it off, you should invest your time, effort and money in methods that have been proven. These actually work along with the scientific facts and research that backs them up.
Here are the Top 10 Proven Weight Loss Tips:
Don’t Starve Yourself
Skipping meals may seem like a shortcut to speed up the weight loss process. However, starving yourself to shed some extra pounds does more harm than good. For starters, this tends to slow down your body’s metabolism. In addition, when you drastically cut your food intake or even skip meals, the body responds by releasing ghrelin (the hunger hormone). This may explain why hunger pangs strike after going without food for too long. The problem with this response is that it leads to food cravings and increases the risk of binge eating, which is counterproductive when attempting to lose weight.
One 2007 study published in the Journal of Metabolism investigated the effect of voluntary starvation. It found that healthy adults who skipped meals ultimately ate more food when they sat down for a meal to make up for lost calories. This in turn increased the risk of many dangerous metabolic changes such as delayed insulin response and elevated fasting glucose levels, all of which may contribute to weight gain. It is therefore important to eat when trying to lose weight as this keeps the body’s metabolism at a healthy rate and you get the chance to adopt good eating habits that can be maintained in the long haul.
Eat More Protein
A good weight loss diet should include ample amounts of protein from either animal or plant based sources. Researchers from the University of Illinois published a report in Journal of Nutrition, which suggested that high quality protein helps to increase lean mass and reduce body fat content during weight loss. The study attributed this outcome to production of leucine, an amino acid that preserves muscle proteins during weight loss and thus allowing the body to burn more adipose tissue (fat).
In addition, protein helps to build more muscle. With a higher muscle composition, you will be able to burn more calories while exercising for weight loss.
Water can aid weight loss in a number of ways. To begin with, it induces thermogenesis, which is the process that boosts metabolism and facilitates the calorie burning process. Nutrition experts also recommend drinking water before meals. Filling up on water can be used as a way of reducing food intake. A 2013 study published in the Journal of clinical and Diagnostic Research found that 50 overweight female test subjects reduced body mass index significantly after committing to an 8 week regimen of drinking 2 cups of water every day 30 minutes before meals.
Introduce Portion Control into Your Meal Plans
One of the fundamental principles of weight loss is to reduce calories. Doing so allows the body to dip into its fat reserves for energy, thereby inducing weight loss. There are many ways to lower caloric intake, but perhaps the easiest is reducing meal servings.
Human beings are psychologically primed to finish whatever is on a plate placed before them. It may take up to 20 minutes before the stomach sends impulses to the brain to indicate that you are full. Unfortunately, that amount of time is more than enough to complete one plateful of food. So, one way to trick the mind into eating less is by serving food on smaller plates. Studies show that it is possible to reduce calories up to 22% by reducing plate sizes from 12 to 10 inches.
Increase Intake of High Fiber Foods
You are bound to feel hungry on fewer calories. This is a struggle that many dieters face when trying to lose weight. The good news is that eating more fiber rich foods can keep hunger at bay. Fiber keeps you feeling full for longer without adding a lot of extra calories to your diet. One study that corroborates this was published in the Annals of Internal Medicine. Researchers concluded that test subjects who ate at least 30 grams of fiber daily without making other dietary change lost a significant amount of weight. Increasing fiber intake can therefore be a good boost to your weight loss efforts. Fruits, vegetables and whole grains are excellent sources of fiber.
Give Up or Regulate Alcohol Consumption
Alcohol contains high amounts of empty calories that only lead to weight gain. Drinking results in accumulation of abdominal fat. This explains why heavy drinkers have become synonymous with the proverbial ‘beer belly’.
If your alcohol consumption is high, chances are that your weight will only keep going up instead of down. In fact, a 2009 study published in the International Journal of Nutrition and Wellness reported that out of 148 test subjects, up to 50% were either obese or overweight. It may be easier to take alcohol in moderation or give it up entirely for your weight loss journey.
Keep a Food Journal
Keeping a food diary is one of the weight loss tips that you will come across quite often. Writing down your daily food intake will help you take your weight loss mission with a greater degree of seriousness. And, the best part is that it will pay off.
A study published in the American Journal of Preventive Medicine investigated 1,685 adults aged 25 years or older. Participants were encouraged to keep a food journal over six months and held regular weekly meetings to exchange tips. By the end of the study, participants lost an average of 13-pounds. Test subjects who recorded what they ate up to six times a week lost twice as much weight as those who kept food records only once a week.
To lose weight, you must create a calorie deficit. This can be done by consuming fewer calories and burning more. Studies have consistently proven that adding exercise to a low calorie diet is the best way to speed up weight loss. While it is possible to shed weight through dieting alone, physical activity turns the body into a fat burning machine by increasing its ability to burn more calories.
Buddy Up or Join a Support Group
Seeking support from others is an effective way to maintain your new eating and fitness habits. Successful losers have great support systems according to a fascinating study from the Department of Nutrition at Harvard School of Public Health. Researchers found that the more support sessions that overweight participants attended, the more weight they lost and the less they regained. Findings indicated that the average weight lost by participants who joined support groups was about 20-pounds compared to 9-pounds for those who decided to go solo, which is a staggering 225% difference.
To increase your chances of success, consider joining a weight loss support group or find a training buddy who has the same fitness goals as yours. The moral support that you will get from another like-minded person will go a long way in helping you maintain long-term weight loss.
Get Adequate Sleep
One of the most overlooked components in the weight loss equation is sleep. Getting adequate rest is vital when working towards losing weight. Failure to do so interferes with production of various hormones that slow down the body’s fat burning capacity.
A 2010 study published in the journal of Best Practice and Research: Clinical Endocrinology & Metabolism found that lack of sleep suppresses production of the hunger-regulating hormone, leptin and instead promotes higher levels of ghrelin, the hormone that stimulates appetite.
By implementing the tips discussed above, you will be well on your wall to achieving permanent weight loss. Keep in mind though that getting rid of excess body fat won’t happen overnight. It is a gradual process and one that requires long-term lifestyle changes. These are all proven weight loss tips.
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