Weight loss tips are like extra life packs. And they always come in handy.
Today’s post is an attempt at creating a long list of weight loss tips.
Weight loss tips that would help you attain and maintain a balanced weight structure and wellbeing.
These tips are effective because they have been proven over time to be highly effective when properly practised.
So let the counting begin.
1. Drink Water Before Breakfast
It is true that drinking water can help you with your weight loss goals.
According to these studies (1, 2), drinking water can boost your metabolism by 24–30% over a period of 1–1.5 hours, which in turn would help you burn calories.
In another study drinking up to half-litre (17 oz) of water an hour before meals were shown to help dieters eat fewer calories and lose 44% more weight.
2. Eat eggs for breakfast
Eggs are filled with many nutrients but its quality protein content has made it king for obvious reasons.
And according to this studies (3, 4) eating eggs for breakfast can actually help with your satiety level, which would aid in your fight against weight gain.
According to the studies, egg-breakfast induced greater satiety and significantly reduced short-term food intake.
3. Drink More Coffee
This particular one is popular in many weight loss tips lists and it is for a good reason.
Coffee by itself does not contain any calorie.
Studies have also shown that due to its caffeine content coffee can boost metabolism up to 3–11%, and increase fat burning by up to 10–29% 5, 6, 7.
And by the way, coffee is filled with lots of antioxidants.
4. Drink Green Tea
Apart from the antioxidants and little caffeine that green tea contains. It is also a storehouse for antioxidants called catechins.
According to studies the combination of caffeine and catechins is believed to enhance fat burning 8, 9.
5. Reduce Your Sugar Intake
Too much of sugar is bad for your overall health yet more and more people are getting addicted to it.
Studies have shown that sugar intake (fructose consumption included) is linked with obesity, type 2 diabetes and heart diseases among others 10, 11.
In order to achieve a balanced weight loss program, cut back on your sugar intake.
6. Cut Back On Refine Carbs
The reason why refined carbs is bad for you is that it has been stripped of their fibrous, nutritious parts (includes white bread and pasta).
Therefore refine carbs would do serious damage by causing rapid blood spike, which means increased hunger and cravings and eventual more good intake than is normal. Leading to obesity we all should avoid 12, 13, 14.
7. Use The Smaller Plate Trick
Among these lists of weight loss tips, this is the easiest to implement.
In order to eat fewer calories is it is recommended that people eat from smaller plates.
A trick that helps dieters to eat their calories according to the size of the plate 15.
8. Make Spicy Foods Part Of Your Diet
A compound in Cayenne pepper called Capsaicin is known for its ability to boost metabolism and to slightly reduce hunger.
So go make your diet a little hotter 16, 17.
9. Lift Heavy Weights
One of the best ways to keep your metabolism at its best rate is by lifting heavyweights.
Apart from that, lifting heavy weights would help combat the negative effects of dieting.
Dieting eventually causes a metabolic slowdown and muscle loss. By lifting heavy weights you would be able to maintain your muscle mass and a high metabolic rate 18, 19.
With weight lifting, you get to lose that fat, maintain your muscle mass and high metabolic rate without suffering from the adverse effects of dieting.
10. Slowly Chew Your Food
When we slowly chew our foods we, in essence, give the brain time to register if we have had enough.
According to some studies chewing our meals more slowly can help us eat fewer calories and increase the production of hormones linked to weight loss.
11. Make Vegetables And Fruits Your Major Diets
Both vegetables and fruits have low-calorie contents with ample amounts of nutrients.
It is also very filling through the amounts it takes to chew them as well as the water content.
It is also a fact that those who eat vegetables and fruits tend to weigh less 20.
12. Get Quality Sleep
Having that quality sleep our body deserves is very crucial to our very wellbeing.
And like it or not lack of quality sleep has been linked as one of the strongest risk factors for obesity, being linked to an 89% increased risk of obesity in children, and 55% in adults 21.
You do the math.
13. Eat More Proteins
Do you know that protein is that one nutrient that can help you fight your cravings?
According to some studies, eating a high protein diet can boost your metabolism by 80 to 100 calories per day, while also making sure that you feel so satiated that you eat up to 441 fewer calories throughout the day 22, 23, 24.
It is also known that protein at 25% of calories can reduce obsessive thoughts about food by 60%, going even further in cutting the desire for late-night snacking in half.
14. Eat Whole Foods
By eating whole foods you will become healthier and leaner as a person.
It is naturally filling and thus has been known to aid in the race to maintain a balance weight.
15. Use Whey Protein
Maybe you are having issues ingesting large amounts of protein through your meals.
Whey Protein is what you need. This powdered protein can be easily digested and fast.
According to a study replacing part of our calories with whey protein can cause weight loss of about 8 pounds, while increasing lean muscle mass 25.
16. Make Aerobic Exercise Your Thing
This form of exercise would help you burn calories with an additional improvement of your mental and physical health.
Especially if you want to get rid of belly fat.
17. Control Your Dieting Program
Instead of depriving yourself through dieting why don’t you ad more?
This is one of the weight loss tips that actually wants you to eat and still look good.
Rather than subtract, why don’t you add those healthy whole foods, vegetables and fruits instead?
18. Cooking With Coconut Oil
Coconut oil contains special fats called medium-chain triglycerides, and they are metabolized differently than other fats.
They have been shown to boost metabolism by 120 calories per day, also reducing your appetite so that you eat up to 256 fewer calories per day 26, 27.
19. Go Low Carbs
Just don’t cut back on your refine carbs but also a go a mile further embrace low carb diets.
Studies have shown that such a low carb diet (or “way of eating”) can help you lose 2–3 times as much weight as a standard low-fat diet, while improving your health at the same time 28, 29.
I believe this 19 weight loss tips would help any Nigerian and others for that matter in their pursuit of a better health structure.
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