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Weight Loss Tips That'll Actually Help You Slim Down This Year!

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Weight Loss Tips That'll Actually Help You Slim Down This Year



Lose five pounds in one week it's a trope we see everywhere and while it’s possible that someone can lose that much if not more in that time period it depends on your metabolism and loads of other factors including physical activity and body composition all of which are completely unique to you.

Weight loss ultimately comes back to the concept of calories in calories out: Eat less than you burn and you will lose weight and while it’s possible to lose water weight quickly on a low-carb diet I wouldn’t advocate for it. The diet itself can trick you into thinking that this eating style is working  when really you may gain back what you lost as soon as you eat carbs again that can feel dispiriting if you want results that last longer than one week.

Based on my experience in nutrition counseling most of us tend to snack on foods that are not nutrient-dense but are high in calories. For instance skipping sugary beverages is often the easiest way to lose weight faster. You don’t feel full from drinks even the ones that do consists of calories so swapping those out for sparkling water or unsweetened tea and coffee is the perfect place to start. Other major culprits often come in refined grains like cereals, chips, crackers and cookies.

If you are looking to speed up weight loss I would also encourage you to be mindful of the foods you eat that you don't choose for yourself think food pushers at work or your kids leftovers. Noticing where your extra calories come from is another step to making good choices in the short and long term.

Based on my experience there are a few other tips that hold true for almost all of us across the board and they are concepts that we can put into practice beginning right now.

So here is where to start:

1. Eat more vegetables, all of the time.

It’s that simple i promise if you think about making any meal mostly veggies at least 50 per cent of anything that you are having you are on the right track to better health and weight loss.

2. Build a better breakfast.

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All meals are essential but breakfast is what helps you start your day on the right track the best heartiest breakfasts are ones that will fill you up keep you satisfied and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal and make sure you are including a source of lean protein plus filling fat for instance eggs, unsweetened Greek yogurt, nuts or nut butters and fiber veggies, fruit, or 100 per cent whole grains. Starting your day with a blood sugar stabilizing blend of nutrients will help you slim down without sacrifice.

3. Know your limits with salt.


Since salt is a preservative packaged and processed foods are often highest in sodium something to keep in mind when planning your meals. When it comes by buying snacks a low sodium product has to be 140 mg or less per serving so if you are really in a bind you can follow that guideline for what to put in your cart.

4. Drink more coffee.


Start your day with a cup of joe caffeine is a natural diuretic and a great source of antioxidants that protect your cells from damage. You can have up to 400 mg  about a venti Starbucks coffee daily according to the Dietary Guidelines for Americans.

Not much of a coffee drinker? Tea is also a natural diuretic and types of herbal tea like dandelion or fennel root can also lend a hand. Actually: When a recent study compared the metabolic effect of green tea in extract with that of a placebo researchers found that the green-tea drinkers burned about 70 additional calories in a 24 hour period.

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5. Skip sugary beverages.


We just don't feel full by liquid calories in quite the same way as we do real food drinking a juice or caramel coffee drink just is not satisfying as eating a bowl of veggie and protein packed stir fry. So monitor your juice, soda, sweetened coffee and tea, and alcoholic beverages intake. If you consume each of those beverages during the day you will have taken in at least 800 extra calories by nighttime and you will still be hungry. Incidentally alcohol might suppress the metabolism of fat making it tougher for you to burn those calories.

6. Buy a set of 5-pound weights.

It's a one-time investment you will never regret here i the reason why: Strength training builds lean muscle tissue that burns more calories at work or at rest 24 hours a day 7 days a week. The more lean muscle you have the faster you will slim down. How do you start strength training? Try some push ups or a few squats or lunges. Use your free weights to perform simple bicep curls or tricep pulls right in your home or office do these exercises 3 to 4 times per week and you will soon see a rapid improvement

7. Eat spicy foods — seriously!

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It can help you cut back on calories that's because capsaicin a compound found in jalapeƱo and cayenne peppers might slightly increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more eating hot peppers might help slow you down. You are less likely to wolfed down that plate of spicy spaghetti and therefore stay more mindful of when you are full some great adds besides hot peppers: ginger and turmeric.

8. Go to bed.


There is tons of research that demonstrates getting less than the desired amount about seven hours of sleep per night can slow down your metabolism. Additionally when you are awake for longer you are naturally more likely to snack on midnight munchies so don't skimp on your ZZZ's and you will be rewarded with an extra edge when it comes to losing weight.

9. Keep a food journal.


Loads of research demonstrates people that log everything they eat especially those who log while they are eating are more likely to lose weight and maintain it off for the long haul. The habit also takes less than 15 minutes per day on average when you do it regularly according to a 2019 study published in Obesity.

Start tracking on an app like MyFitnessPal or use a regular notebook it will help you stay accountable for what you have eaten. Also you can easily find out some other areas of your daily eats that could use a little improvement when it's written out in front of you.

10. Take a walk!

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Don't get me wrong exercising at any time is good for you but evening activity might be particularly beneficial because a lot of people's metabolism slows down toward the end of the day 30 minutes of aerobic activity before dinner boots your metabolic rate and might keep it elevated for another 2 or three hours even after you have stopped moving. It will help you relax post-meal so you won't be tempted by stress induced grazing that can rack up calories.

11. Resist the urge to skip a meal.


Skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible stash a piece of fruit and pack of nut butter in your car or purse and maintain snacks in your office desk drawer anything that will keep you from going hungry.

Going long periods of time without food does double-duty harm on our healthy eating efforts by both slowing down your metabolism, and priming you for another binge later in the day. Think: You have skipped breakfast and lunch so you are ready to takedown a whole turkey by dinner make it your mission to eat three meals and 2 snacks every day and don't wait longer than 3 to 4 hours without eating set a snack alarm" on your phone if needed.

12. Eat your H2O.

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 You certainly need to drink plenty of water to help combat bloating you can and should also consume high water content foods. Reach for cucumbers, tomatoes, watermelon, asparagus, grapes, celery, artichokes, pineapple and cranberries all of that contain diuretic properties that will help you stay full because of their higher fiber content.

13. Munch on mineral-rich foods.


Potassium, magnesium and calcium can help to serve as a counter-balance for sodium. Foods that are rich in potassium include leafy greens, most "orange" foods (oranges, sweet potatoes, carrots, melon), bananas, tomatoes, and cruciferous veggies — especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They've also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.

14. Ignore the gimmicks.

At any given time, there are dozens of weight-loss hypes in the marketplace that claim to take off ten pounds in ten days or whatever. Desperation can tempt us to try anything from clean eating to cutting out food groups entirely keep in mind: Just because an avocado kale salad dripping in coconut oil is deemed clean by a so called expert on your Instagram feed does not make it an unlimited food. Moral of the story? Avoid fads eat real food watch some Netflix and unwind perhaps with a glass of wine in hand now that's my kind of detox.

15. Let yourself off the hook.


You already know that a perfect diet doesn't exist but most of us still can't resist the urge to kick ourselves when we indulge eat so much or get thrown off course from restrictive diets. The issue: This only makes it hard, stressful and downright impossible to lose weight so rather than beating yourself up for eating foods you think you should not let it go. Treating yourself to about 200 calories worth of deliciousness each day something that feels indulgent to you can help you stay on track for the long haul so allow yourself to eat, breathe and indulge food should be joyful not agonizing.

16. Look for our emblem on food labels.


Long-term weight loss requires some short term behavior change and healthier habit formation. That's the reason why we created our Good Housekeeping Nutritionist Approved Emblem that exists to help turn
food choices into healthier eating habits all GHNA foods and drinks make it easier to find and eat good-for-you foods without additional time, effort and cost we target the lifestyle-related factors that make healthier eating hard and find simple but creative solutions that work look for the emblem on labels wherever you shop for food.

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