9 Weight Loss Tips for Men and Women

 

Don't you agree that weight loss has become a rather complicated issue? There are so many diets out there, and it isn't apparent. You don't know what to follow, and you get conflicting advice. Let's simple it today, and let's back it up with science. I will share nine science-backed tips that have helped me lose weight and keep it off. There are no short term fixes, no fads, and no myths. Before that, you need to know the two main factors vital to losing weight. 



TWO MAIN FACTORS FOR LOSING WEIGHT

Many people may tell you that it's tough to lose weight after you've turned 30. That's not the case as I am turning 36 this year, and I lost the majority of the excess body fat in the last few years, so it is possible. You need to remember two things only, and that is

1) Consistency
2) Lifestyle Changes

Consistency refers here to the consistent application of healthy habits to your daily life. Changes in your lifestyle are necessary because we need to make it a long-term change instead of a short term change. In short-term change, you may lose the weight, but you will regain it. Hence, you can't do dieting every day to make it a lifestyle change. That is the biggest tip I can provide you guys.

Now let’s move to tips one by one.

TIPS

1) Cut back on Added Sugar

Remember, this is about added sugar and not natural sugar found in fruits and vegetables. Added sugar means white sugar, including high fructose corn syrup, maple syrup, fruit juice, honey, coconut sugar, etc. Food-loving people usually take at least 75 to 100 grams of added sugar every day, and you should reduce it to 10 grams or even less if you care about your health. If you like something with added sugar so much, you can allow it to yourself in small amounts, sometimes during a week.

 

Study shows that people who consume a lot of added sugar, are at a higher risk of obesity and have a higher risk of diabetes and heart disease. So it's not something you want to consume a lot.

 

What can you do to reduce sugar intake if you are a beginner? There's a lot you can do, but here I want to give you two essential tips.

 

Reduce the amount of processed food, you eat. Focus on whole foods, and the reason for this is whole foods don't have any added sugar. So, if most of your diet is real food, you are automatically cutting down on added sugar. If you decide to eat some of the heavily processed food, read the labels because that's the best way you can tell if there's too much-added sugar in something or not.

 

Reduce the amount of sugar you are having in the form of liquids because it's so easy to overdo, especially in summers since you can't stop yourself from drinking multiple glasses of juice or cola. Reduce all that because that is the sugar your body does not need. You don't feel full from it, and that's why you can keep drinking.

 

 

 

 

 

 

 

 

 

 

2) Cut back on refined Carbohydrates + Finely Milled Carbohydrates

 

Carbohydrates get a terrible reputation when it comes to weight loss. Everyone thinks they need to cut down the Carbohydrates and eliminate them completely. 

 

Does a question arise what type of Carbohydrates is not recommended? The answer to this question is refined carbohydrates. These are Carbohydrates can raise your blood sugar very quickly. They don't have much fiber, and they're essentially too processed. These are Carbohydrates that are not that good for your health. Examples of refined carbohydrates are crackers, cookies, cakes, most store-bought bread, juice, breakfast cereal, and snacks that have refined flour. If you're going to have Carbohydrates, it is good to get them from whole food sources. Carbohydrates from whole foods such as whole fruits, whole vegetables, full beams, and lentils are not associated with weight gain. Only refined carbohydrates are those that we need to limit. 

 

 

 

 

3) Eat Soluble Fiber

Studies show that people who take soluble fibers tend to lower weight as compared to others. Oats, flax seeds, chickpeas, Brussels sprouts are few examples of soluble fibers. These have quite a bit of yarn, and they will keep you full and satisfied for quite some-time.

 

Besides eating a lot of fiber from these kinds of foods in general, I would recommend increasing your fruit and veggie intake. I try to eat at least half a plate of fruits and veggies, not with every single meal, but with most of my meals, which has helped quite a bit in losing the weight and keeping it off.

 

 

 

 

4) Eat enough protein

Eat enough protein throughout the day. As we earlier discussed, eating fiber to keep ourselves fuller for longer is the case with protein. Protein will keep you fuller, and that will help manage the cravings and all that mindless snacking. You can take a quarter plate of protein with every single meal. I've found this very useful because I am getting my protein throughout the day by having a quarter plate of protein with every. I stabilize my blood sugar by not eating all these extra sugary snacks because I don't want them anymore. 

 

 

 

 

 

5) Eat Thoroughly And Eat Slowly

In today's fast-paced world, we are all eating very quickly, and because of that, it's straightforward to overeat and get extra calories. While you don't believe in calorie counting to a tea, calories do count. You don't want to fill, especially when you are trying to lose weight. Some studies show that people who eat quickly tend to be a higher weight, and it's because it's effortless to overeat. So, I suggest eating slowly, chewing your food thoroughly, and being very mindful about what you are eating.

 

 Another suggestion is to try not to eat in a family-style where you are putting a variety of recipes on the table, and it's easy to have a second helping, which is not helpful when you are trying to lose weight. So, plate up your meal in your kitchen, bring it to the table, and enjoy it.

 

 

 

 

 

 

 

6) Get Enough Sleep
When it comes to weight loss, everyone discusses diet, exercise but no one talks about sleep. But the reality is that sleep is so essential for weight loss. If you are struggling with weight loss even after trying everything, look at your sleeping schedule. A study found out that short sleep duration increases the likelihood of obesity in adults by 55 percent. So you should focus on good sleep and make sure you are getting at least seven hours at night.

 

 

 

7) Track Your Progress

I am not telling you to track your weight every day or your measurements every day, but monitoring your progress can be beneficial for achieving your goals. According to the American Psychological Association, people who track their progress are more likely to achieve their goals. So I would suggest you tracking your weight and your measurements every week because weight alone is not a very good gauge of your progress. If you can do that and you can see progress, you are going to be more motivated. Let's say you don't see progress; at least you know that something is not working right! You can make a few changes in your weight loss strategy.

 

 

 

 

 

 

 

 

8) Reduce Your Stress Levels

 

People react differently to stressful situations when it comes to weight loss. Some people lose weight under stress while some gain it. If you are still struggling with your body weight even after trying diet and exercise, look at your stress levels. Sometimes when we produce too much cortisol, the stress hormone, we can have a tough time losing weight, especially the weight around the abdominal area. My suggestion is to figure out a way to reduce your stress. You can't eliminate it, but you can figure out how to manage it. I like to do meditation, relaxing breathing exercises, and meeting up with friends to work it out.

 

 

 

 

9) Non-Exercise Activity Thermo-genesis (NEAT)
It's very scientific terminology, but basically, it's all the calories you're burning while not exercising, eating, or sleeping. Activities like cooking in the kitchen, cleaning your car, cleaning your house, and walking to the bus stop are examples of NEAT. These activities are not exercises, but they are still activities that burn calories, and they add up if you are doing them daily. I would suggest increasing your NEAT if you can, and that way, you'll be able to lose weight faster than just focusing on the exercise alone.

 

 

 

 CONCLUSION

The above tips may seem very simple and basic, but that is because they are. A lot of weight loss is quite simple unless you have a hormonal problem; only then do you require a slightly different path. For most of I lost 90 percent of my weight with these tips. It's all about consistency and making these things like a lifestyle change, and that is where most people struggle. So if you are a beginner, you have to focus on the foundation, diet, exercise, sleep, and stress management. If you tackle all these, you will start to see some results.