Being overweight or obese can lead to a host of health problems. While there are many different “fad” diets, a balanced lifestyle and a nutrient-dense diet are the keys to healthy living and better weight management. In this article, we offer 21 weight loss tips for weight control in terms of food, drink, exercise and mentality.
Weight Loss Tips for Food
Plan your meals
Try to plan your breakfasts, lunches, dinners and snacks for the week to make sure you stick to your calorie intake. You may find it helpful to make a weekly shopping list.
Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to calculate how a certain food fits into your daily calorie intake on a weight loss plan.
Eat regular meals
Eating at regular times of the day helps burn calories at a faster rate. It also reduces the temptation to eat foods high in fat and sugar.
Use a smaller plate
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may gradually get used to eating smaller portions without feeling hungry. It takes about 20 minutes for your stomach to tell your brain it’s full, so eat slowly and stop eating before you feel full.
It’s best to learn how to choose the foods you like, to really taste every bite that goes into the mouth, and to chew deliberately. Chew slowly, swallowing only when the food has been chewed all the way through, and then repeat. We need time to know if we are full or not. Eating slowly not only makes us enjoy our food more, but gives us better cues of satiety.
Eat plenty of fruit and veg
Fruits and vegetables are low in calories and fat and high in fiber, which are three essential elements for successful weight loss. They also contain high levels of vitamins and minerals.
Eat high fibre foods
Foods with lots of fiber can help keep you feeling full, which is the best choice for weight loss. Fiber is only found in foods that come from plants, such as fruits and vegetables, oats, whole-grain bread, brown rice and pasta, and beans, peas and lentils.
Do not skip breakfast
Skipping breakfast won’t help you lose weight. You may miss out on essential nutrients, and you may end up snacking more throughout the day because you feel hungry.
Do not ban foods
Don’t ban any foods from your weight loss plan, especially your favorite foods. Banning foods will only make you crave them more. As long as you stay within your daily calorie intake, there’s no reason you can’t enjoy the occasional treat.
Do not stock junk food
To avoid temptation, don’t stock your home with junk food – such as chocolate, cookies, chips and sweetened sodas. Instead, choose healthy snacks such as fruit, unsalted rice cakes, oatcakes, unsalted or unsweetened popcorn, and fruit juices.
Allow a cheat day
Occasional cheat days are allowed if you are on the right track for weight loss. The best way to have a cheat day is to find out what works for you.
While single-day binge eating can be beneficial for some, indulging in small portions of favorite foods now and then may be more sustainable for others in the long run.
Weight Loss Tips for Drink
Drink plenty of water
People sometimes confuse thirst with hunger. When a glass of water is what you really need, you may end up consuming extra calories.
Cut down on alcohol
A standard glass of wine can contain as many calories as a bar of chocolate. Over time, drinking too much can easily lead to weight gain.
Weight Loss Tips for Exercise
Get more active
Being active is the key to losing weight and keeping it off. In addition to providing a number of health benefits, exercise can help burn off the extra calories you can’t lose through diet.
Find an activity that you like and can incorporate into your daily life.
Get enough Z’s
A lack of sleep increases your hunger hormone, gastrin, and decreases your satisfaction hormone, leptin, which can lead to weight gain. When we are sleep deprived, we crave more salty and sweet foods. Why? Because whenever you feel more intense hunger, your cravings for high-energy – that is, high-calorie – foods are intensified. We also know that the way we think and process emotions is affected by inadequate sleep, so it’s easy to link this to an impaired ability to make sound choices in many areas of life, including with food. If we flip a coin, we can safely assume that when we are well rested, we will make better choices. When it comes to eating, this would mean that we will eat when we are really hungry and eat until we are satisfied. Our hormones will also be more balanced as our bodies get the time they need to sleep, repair and recover.
Weigh yourself once a week
Same day, same time, same amount of clothes. Remember, your weight is not a single number, but a range of 5 pounds. Work on moving that range down, not the exact number.
Weight Loss Tips for Mentality
Think big — not small
Focus on weight loss ” Big Rocks” – When you are trying to lose weight, there are several areas that will give you the most bang for your buck. Prioritizing these areas and letting go of all the minutiae that leads to overwhelm will make reaching your goals feel easier and more sustainable. In terms of nutrition, pay attention to calories, protein and fiber. When it comes to exercise, prioritize strength training, daily steps and recovery.
Change your perspective
It’s not enough to eat healthy foods and exercise for weeks or even months if you want to succeed in long-term weight control. These habits must become a way of life. Lifestyle changes begin with an honest look at your eating patterns and daily routines.
After assessing your personal weight loss challenge, try to develop a strategy to gradually change the habits and attitudes that have sabotaged your past efforts. Then it’s not just about recognizing your challenges – if you want to succeed in losing weight once and for all, plan how you’re going to deal with them.
You’re likely to have occasional setbacks. But instead of giving up completely after a setback, start over the next day. Remember, you are planning to change your life. It won’t happen all at once. Stick with your healthy lifestyle and the results will be worth it.
Stimulus and cue control
Many social and environmental cues may encourage unnecessary eating. For example, some people are more likely to overeat while watching television. Others have difficulty passing a bowl of candy to someone without taking a piece.
By becoming aware of what may trigger the desire to eat empty calorie snacks, people can find ways to adjust their habits to limit these triggers.
Weight loss is a gradual process and a person may feel discouraged if the weight does not come off at the rate they expect.
Some days will be more difficult than others when it comes to sticking to a weight loss or weight maintenance program. A successful weight loss program requires an individual to be persistent and not give up when self-change seems too difficult.
Some people may need to reset their goals, perhaps by adjusting the total number of calories they want to eat or changing their exercise patterns.
The important thing is to maintain a positive attitude and persevere in your efforts to overcome the obstacles to successful weight loss.
Seek social support
Embracing the support of loved ones is an integral part of a successful weight loss journey.
Some people may want to invite friends or family to join them, while others may prefer to use social media to share their progress.
Other avenues of support may include:
- a positive social network
- group or individual counseling
- exercise clubs or partners
- employee-assistance programs at work
Maintaining weight loss involves a commitment to a healthy lifestyle, and there are no “holidays”. While people should feel free to enjoy a special meal, celebrate a birthday, or have a happy holiday feast without feeling guilty, they should try not to stray too far from the path of healthy eating and regular physical activity. Those who do so may find that they lose focus. It’s easier to regain lost weight than to lose it.
Achieving and maintaining weight loss is possible when people adopt lifestyle changes over time.
Regardless of the specific methods available to help a person lose weight, individuals who are aware of how and what they eat and engage in daily physical activity or regular exercise can successfully lose and maintain excess weight.