Achieving your weight loss goals isn’t some quick process, it’s a matter of gradually making small changes and build them into your daily lifestyle.
If the results aren’t coming as fast as you have expected, don’t despair. With the desire and true motivation follow these effective weight loss tips that can work for you, and the results will eventually come!
Note that for beginners following all of these tips and ideas at once will be too harsh for your body. Our advice is to implement them step by step, picking some of the easiest as a beginning – the ones you feel comfortable with and gradually progress by addig the others in your everyday life.
- 0.1 #1 Eat more frequently
- 0.2 #2 Eat salad
- 0.3 #3 Eat the whole fruits
- 0.4 #4 The magic fruit
- 0.5 #5 Eat protein
- 0.6 #6 Carefully with carbohydrates
- 0.7 #7 Stop fizzy drinks
- 0.8 #8 Stay HYDRATED
- 0.9 #9 Say no to alcohol
- 0.10 #10 Eat slowly
- 0.11 #11 Be careful at the restaurant
- 0.12 #12 Calculate calories
- 0.13 #13 Cut down high sugar food
- 0.14 #14 The time for eating
- 0.15 #15 Eat more fibrous food
- 0.16 #16 Shop smart
- 1 A quick guide:
- 1.1 #17 Learn to cook
- 1.2 #18 Snacks can be helpful
- 1.3 #19 Carefully with salt
- 1.4 #20 Consume milk
- 1.5 #21 Eat raw nuts
- 1.6 #22 Ready for tea party
- 1.7 #23 SUPPLEMENTS:
- 1.8 #24 Caffeine and coffee
- 1.9 #25 CHANGE YOUR CARDIO
- 1.10 #26 Cardio on an empty stomach
- 1.11 #27 MOTIVATION: be patient and preserved
- 1.12 #28 Set realistic goals
#1 Eat more frequently
Instead of the traditional three meals a day, eat more frequent smaller meals, to increase your metabolism. Larger portions of food will decrease your metabolism and the expendable calories will be stored as an excess body fat.
#2 Eat salad
If you eat up a green salad before lunch-time, you will generally consume fewer calories at lunch. Be careful not to ruin your diet with inappropriate spices, refined/hydrogenated oils or high fat cheese.
#3 Eat the whole fruits
Try to avoid drinking fruit juices. Eat the whole fruit, which includes the fiber and other beneficial nutrients, instead of just drinking the juice. Juices just add extra calories to your diet without really satisfying your hunger.
#4 The magic fruit
Some researches have shown that people, who have half a grapefruit with their meal for about 12 weeks, lose about 2 kg of body weight without dieting. But do not restrict only to this fruit, you can just add it to the whole variety of fruits of every color.
#5 Eat protein
Gaining muscle tissue is one of the fastest ways of burning excess body fat – the more muscle you have, the more calories you burn during the day, even while you are resting. Extra muscle increases the metabolic rate, so you can eat more during the day without gaining extra weight.
#6 Carefully with carbohydrates
Keep the carbohydrates in moderation, when you are trying to lose some weight. We donâ€™t recommend extremely low carbohydrate diets. However if you intend to lower the carbohydrate level, then we suggest alternating low-carb and high-carb day. In this way you can keep your energy despite the calorie deficit. The good and pure fiber carbohydrates are found in oat products, rice and whole grain bread.
#7 Stop fizzy drinks
Drink water and mineral water instead, to satisfy the needs of your body.
#8 Stay HYDRATED
General recommendation is that an average adult consume at least 2 liters of water a day to maintain a normal hydration state. Physically active people need to drink more water 3 – 4 liters a day.
A situation of having lesser water in your body than normal is known as dehydration, in which our body burns less excess fat, than when it is well hydrated.
#9 Say no to alcohol
The alcohol lowers temporarily testosterone levels, slows up muscle recovery, and growth, and suppresses sexual desire. In terms of losing weight drinking can reduce the burning-calories process and increase your appetite. The number of calories in alcohol is very high and also they are metabolized first by our body.
#10 Eat slowly
Everybody knows that fast eating and gaining excess body fat goes hand in hand, because most of the time it ends up as overeating. It takes up to 10 minutes for our stomach to send signal to our brain that the food is of a sufficient quantity.
#11 Be careful at the restaurant
When making your choices from the menu at the restaurant, inform yourself about the fat content of the meals. You could order steamed vegetables or salad with low fat dressing for example.
#12 Calculate calories
Every weight loss program for balancing weight and reducing body fat is based on the main rule about calorie deficit: burn more calories than you consume. Our goal should be decreasing our intake with up to 250 calories. It may seem hard at first, but you will be well rewarded later.
#13 Cut down high sugar food
Too much sugar in our food increases insulin levels which tend to promote fat storage and makes it harder to use body fat for energy. The only reasonable time for taking sugars is right after our workout.
#14 The time for eating
When you eat is as much important as what you eat. Two-thirds of our daily calorie intakeshould be taken before lunch to avoid overeating later.
#15 Eat more fibrous food
Fibers, soluble and insoluble are important for our health and help to decrease body fat. Adults have to consume 35 – 40 g fibers daily and one-third of them have to be insoluble. Excellent fiber source are cereals, legumes and some sorts of vegetables.
#16 Shop smart
A good idea when you are shopping is to be on a full stomach, that way you will not make impulse choices. You can also plan your balanced healthy meals for at least 4 or 5 days ahead, so that you know exactly what you are going to buy. This way you eliminate buying all the unhealthy food and snacks you donâ€™t need. So if you only have the healthy food you need around your house, you will eat only this food. Get into the habit of checking the nutrition information on the label of every food you intend to put in your shopping cart.
A quick guide:
3g fat per 100g is low 20g fat per 100g is high
0.3g salt per 100g is low 1.5g salt per 100g is high
5g sugar per 100g is low 15g sugar per 100g is high
#17 Learn to cook
Store-bought ready meals are often laden with fat, salt and sugar and are far from nourishing food. If at your working place you donâ€™t have the chance to make healthy food choices, then the only way to eat properly is to prepare your meals at home.
#18 Snacks can be helpful
Popcorns prepared without fat can replace the fatty chips.
#19 Carefully with salt
The excess amount of salt makes the fat burning process slower. Lower the content of salt in the food, drink more water and pick healthy unprocessed choices.
#20 Consume milk
Tolerant to lactose or not, you must drink milk. It is the natural source of protein, calcium and vitamins. Increasing your daily calcium intake can help lower your body fat, by leading to a higher degree in fat oxidation. Low-fat milk, dairy and yogurt are preferred.
#21 Eat raw nuts
Various studies have shown that people, who have been eating almonds, lose 62 % more of their weight. Scientific research suggest but does not prove that eating 30 g of most nuts per day, as part of a low in saturated fat and cholesterol diet, may reduce the risk of heart disease.
#22 Ready for tea party
Green tea as a drink or as a supplement is well known as a natural fat burner. Studies have shown that you can burn up to an extra 60 calories in a day just by drinking 3 – 4 cups per day. It is massively used and itâ€™s safe for most of the people.
fat burner, fat binder and appetite suppressant. Consult your doctor before taking products of this group. In case you have any serious condition, such as asthma or high blood pressure the consultation with your doctor is a must. When you are making your dieting pills research, always look for medically endorsed and clinically proven products
#24 Caffeine and coffee
Drinking coffee before cardio exercise can increase the fat burning process. People, who take 300 mg of caffeine (approximately the content of two cups of coffee) two hours before exercising on a stationary bike for about 30 minutes, make it possible to train at a higher intensity (increase the amount of calories you expend) and to use mainly body fat as a source of energy.
#25 CHANGE YOUR CARDIO
No matter cardio or weightlifting, the key is not to let your body get used to what you are doing. There are a lot of ways you can make small changes to your cardio or to increase the intensity of your workout. You must always make changes if you want to see lasting results.
#26 Cardio on an empty stomach
We recommend getting up 20 – 30 minutes earlier than you normally would and go for a brisk walk or if you prefer running or jogging. The important thing here is to do this first, even before you eat anything. Some research studies have shown that performing cardio exercise on an empty stomach in the morning helps the body to use its fat reserves as a source of energy, because the blood sugar levels are low due to not having food overnight.
#27 MOTIVATION: be patient and preserved
The most important thing here is the power of your mind. You have to be sure of your success. Staying motivated is the key, the true motivation that is staying with you when the results arenâ€™t showing them quite as fast as you want. What motivates the most resistance training people? You might think of strong and chiseled body, or weight loss, or improved metabolic health…
#28 Set realistic goals
Natural weight loss is not a quick and immediate process. Think of it as a long term commitment. A loss of about two pounds per week is realistic. Just be ambitious and persistent and results will come soon enough.