If you are anything like nearly 40% of American women, you have tried to lose weight in the last year. More likely than not you have failed or regained that weight again.
Today, I am going to walk you through 10 best weight loss tips to promote effective weight loss that will improve your results.
This natural weight loss tips like eating healthy combined with diets that actually work fast and some slimming tips for tummy, like exercises, will let you enjoy a healthy body for years to come.
These diet tips are specifically designed to be rapid weight loss tips and are for those who have busy lives and really want to lose the unhealthy weight.
Tips for Weight Loss at Home
1. Don’t Drink your Sugar
It is estimated that most women consume an extra 335 calories of sugar daily through drinking. In can come from things like coffee, soda, juices, and drinks marketed as healthy “fruit and vegetable” drinks.
Don’t think it a big deal? Time Magazine in this article points out the gathering body of research that finds that granulated refined sugar and corn starch is one of the worst things for your health.
Sugar is now being directly linked to the spike in obesity in America. Those who are of healthy weight are not safe, as sugar consumption is now being linked to heart disease, the #1 cause of death in the US.
If the only thing you did was to cut out as much simple sugar from your diet as possible, you would lose weight simply because you are eating healthy.
However, sugar is very addicting so to avoid the adverse effects start reducing your sugar intake slowly. Switch to diet soda, to stevia, and to eating a piece of fruit when you want something sweet.
2. Eat Nuts and Other Proteins
One of the best diets that actually work fast is eating proteins because protein sources contain almost all the 23 amino acids that make up the human body, while plants and vegetables do not.
Additionally, your body has no way of storing it, which means you need to consume it daily to your body with the nutrients it needs.
Eating protein is an ideal way to control hunger because the digestion of it releases energy slowly and for a long time. When first restricting your calories, add proteins to help you feel full.
Some examples of great proteins are;
• Skinless Chicken or Turkey
• 90% or Leaner Beef
• Dairy Products
• Fish and Shellfish
• Soy Products
• Nuts, Nut Butters, and Seeds
For the healthiest options, look for labels like natural or organic to avoid consuming products with added chemicals, salts, or from unhealthy sources.
And, here is infographic
3. Avoid Processed Food
What most people do not realize when they go to the store is that behind every processed product there is an army of scientists, chemists, and food industry experts who have spent their careers learning how to make food literally addictive.
The ratio of fat, sugar, and salt in processed foods cause a near-constant release of positive chemicals that over time need more input for the same effect, leading to higher rates of consumption.
Those with the predisposition to release Dopamine D2, the chemical that is correlated to alcohol and drug addictions, can become physically addicted to processed food. Read this study for more info.
Basically, this means that your best bet for avoiding this vicious cycle is to stop eating processed foods altogether, and I can promise you, once you do, eating healthy will become so much easier.
And because there are a lot of processed foods that are presented as “health foods” you will need to be very careful to read food labels, or even better, make your meals at home.
4. Drink an 8 oz. Cup of Water Before Eating
One of the least appreciated things in the modern diet is water. Studies now show that drinking 8 oz. of cold water, or a cup, before eating will lead to decreased consumption and over time, weight loss
Additionally, water is one of the components of the process of fat burning in your body, so not drinking enough may lower your water weight in the short term but hurt you in the long term.
An adequate water supply to the muscles is vital to muscles, and according to Women’s Health, your ability to fight fatigue during a work-out is directly linked to the amount of water you drank.
Drinking water kicks your metabolism into gear as well, because the body expends effort to process water, and burns calories.
This study shows how adults who drank a glass of water before and after each meal, on average, lost 2.6 pounds more than those who didn’t. Their bodies expended 9,100 more calories just burning water.
So from now on, before every meal, enjoy a cool, refreshing glass of water at least 30 min before you plan to eat, and perhaps try drinking instead of snacking when you start feeling hungry.
5. Eat Fruits and Vegetables Daily
Increasing your fruit and vegetable intake is great for you. Eating fruits and vegetables has been shown to;
• lower blood pressure
• reduce the risk of heart disease and stroke
• prevent some types of cancer
• lower risk of eye and digestive problems
• have a positive effect on blood sugar
And this is true for all types of fruits and veggies, in all conditions; raw, cooked, microwaved, frozen, etc. Anything goes as long as you are eating them.
However, remember that fruit, despite being a complex carbohydrate, is still high in sugar so limit your daily intake to two servings. Additionally, serving sizes for fruits and vegetables vary depending on their state.
Visit this article courtesy of the American Heart Association to get a good idea of how much you should have of each.
6. Track Your Calorie Intake
One of the best things you can do to help keep yourself on track with your diet is to keep a food journal and count calories. Most people have no concept of how many calories they consume.
And it is important to know because it takes 3,500 excess calories to gain a pound of fat. And with the high-calorie, high-fat food that is prevalent today, it is incredibly easy to accumulate these extra calories.
Apps like Fitness Pal will consider your age, gender, and how much you want to lose to give you a daily caloric goal and help you keep track how much you are eating a day.
But take care not to go below 1200 calories. This is how much your body needs to simply exist and going below that for more than 21 days of low caloric intake your body will go into “starvation mode.”
This means it will lower its metabolism to match the number of calories you are consuming and directly converting it to fat, resulting in you eating almost nothing and still gaining weight.
If you want to read more on the effects of hypocaloric intake on your metabolism check out this study by researchers at the University of Ottawa.
7. Practice Cardio and Strength Training
One of the biggest problems with weight loss is the loss in muscle since muscles are the biggest calorie burners in the body even when not being used. Remember, the more you have, the more you burn.
One of the best options is strength training. When you strength train, you burn a lot of calories in the process as muscles break down and repair themselves.
There are a lot of different strength training regimens but the best is the High-Intensity Interval Training, or HIIT. Here is an example of a workout you can do.
It forces you to alternate between periods of near maximum output to periods of low-intensity workouts and burns more calories in for less time than almost any other exercise regimen.
And it continues to so days after you have finished the workout. This means a 30-min workout 3 times a week is all you need to do to start losing weight fast.
This, coupled with a great cardio routine is so one of the best slimming tips for tummy and other problem areas I can give you, because of how fast it burns fat.
8. Eat Complex Carbohydrates
While the second item on this list warns you to not consume too much sugar, you do need to eat complex carbohydrates. They work similarly to fiber in stabilizing blood sugar.
Your body takes longer to break down and process all complex carbohydrate chains compared to simple ones. The slower your body metabolizes sugar, the better it serves as a long-term energy source.
Unlike processed sugar, complex carbohydrates do not affect the part of the brain that regulates body functions like hunger or damage metabolism because they are the way your body naturally needs carbs.
The best complex carbohydrates examples are;
• Whole Wheat
• Brown Rice
There are much more, but these are perhaps the easiest to add to the average American diet and are tasty too. To find additional information, go to this article.
9. Get Adequate Sleep
Sleeping enough can make or break your weight loss. Sleep is an essential component of burning fat because it allows your body to focus on rebuilding muscle after exercising, which uses a lot of energy.
Lack of sleep has consistently been linked to a lower metabolism, depression, increased hunger and cravings, and obesity.
Your brain has a set amount of willpower it can exert. When you are exhausted, the amount of willpower decreases, causing low impulse control, especially when it comes to food.
Therefore, it is extremely important to get at least 8 hours of sleep a day, which is the recommended amount for the average adult.
Keep in mind that exercise and a change in diet can cause more fatigue, and it’s your body’s way of letting you know it needs some help to adjust.
10. Eat Probiotics and Fiber
Eating fiber is another healthy suggestion, but its benefits are rarely known outside of relieving constipation.
According to the Mayo Clinic, fiber is a natural blood sugar regulator that helps keep the appetite in check because of how long it takes for the body to process.
An added bonus is that it is most commonly found in fruits, vegetables, and nuts, so if you are following the above steps you are likely getting enough already.
The process of digesting fiber is just as important as eating it, so don’t take fiber supplements, eat the real thing.
Probiotics, typically contained in yogurt, are also important for you. Probiotics re-populate your gut with healthy bacteria that aid in digestion and help kill harmful bacteria.
They help break down complex carbohydrates and fiber to help your body make the most of the nutrients you provide it.
Other Helpful Diet Tips
Bollywood Shaadi has an article called “7 Diet Tips You Can Follow For A Healthy Body And Mind” that you should read as well found here because it provides some other ideas for healthy living.
Diets That Actually Work Fast
The whole purpose of this article is to give you the breakdown on how to lose weight naturally and slowly, but for those who need to lose weight fast, here is a link to a website that covers the 15 most effective rapid weight tips and how to follow them.
These will provide you with some slimming tips for tummy because they are effective in causing you to quickly lose weight. But, they are unhealthy to do for a long time.
Your Next Steps
So now that you have learned the 10 weight loss tips that will improve your results, your next steps are deciding to start eating healthy and take control of your health by implementing these into your daily life.
This guide is designed to include helpful tips for weight loss at home.
For some of you, the idea of changing key aspects of your life can be extremely daunting.
But I want you to remember that the consequences of failing to take control of your health may be far worse but following these natural weight loss tips which can increase your lifespan.
There are thousands of people like you out there that you can connect with, including friends and family, who can help you on your journey. Good luck ladies.