Are you struggling with weight loss and haven’t had much success? Do you wish to find a way that will enhance your weight loss journey and naturally too?
You are not alone!
Thousands of people struggle to lose weight every day. According to the Center for Disease Control and Prevention, more than 35% of U.S. Adults are obese and constantly struggle with weight loss issues.
But, don’t worry, there is always a way out. In this post, I will walk you through 22 actionable tips that will help you through your weight loss journey. The tips are all natural and do not require taking drugs or anything funny.
So, let’s dive in and get started!
1. Start-off your day with a healthy breakfast
Breakfast is the most important meal of the day and this is key to your weight loss journey. Research has proven that the body metabolism is more efficient early in the day, thus limiting the amount of food stores at the time; lead study author Daniela Jakubowicz M.D. reported this amazing fact.
This does not mean that you should load on excess calories at breakfast. You can start with a well-balanced breakfast that is filling. It should be high in protein and this can be found in food such as yogurt, eggs or even lean meat. Protein is a good choice for fending off hunger and reducing your cravings. Your lunch should also be lighter and dinner very sparse for effective weight loss.
A well-planned breakfast can make a tremendous difference in your weight loss journey.
2. Soothe your stomach by eating apple cider vinegar
Apple cider vinegar is a well-known booster for weight loss and a multipurpose cleaner. Used since ancient times, Apple cider vinegar contains several health benefits, and one of those benefits includes weight loss.
Apple cider vinegar can be prepared by crushing apples and exposing them to yeast, thus fermenting the sugars and converting them to alcohol. The friendly bacteria are added to the apple/alcohol solution for additional fermentation and conversion to acetic acid, which is the primary active ingredient found in vinegar.
The calorie content of apple cider vinegar is just three calories per tablespoon and can be taken as a stomach soother. Add two teaspoons of apple cider vinegar to one tablespoon each of fresh lemon juice and ginger. Then mix with raw honey and about 8 ounces of sparkling honey to your desired taste.
3. Enhance your weight loss regime by drinking lots of water before taking meals
Research has revealed that drinking a few liters of water has therapeutic effects on anyone who wants to lose weight. In fact, when you drink about 17 ounces (about 0.5 liters) of water, you will burn more calories by 24-30% for one hour after that.
This is one of the reasons why water is considered to be very good for weight loss as it effectively replaces beverages that usually contain high amounts of sugar and calories.
When you drink water before taking any meal, the number of calories you would have consumed reduces, and this is highly beneficial for middle-aged and older adults.
N.B: It's recommended to drink water from a quality water filter, because, filtered water contains healthy alkaline that play a vital role in loosing weight.
4. Eat your calories by fasting intermittently
Following a dieting pattern is effective for losing weight. Intermittent fasting is a dieting pattern where you chose to eat your food within a specific period during the day. You can opt to eat in a 4-hour or 6-hour window depending on your body system and endurance level.
When you skip meals this way, you will only get to consume more food when you eat within your self-appointed time-frame and still be able to lose weight effectively.
The way fasting works in helping you to lose weight is this: when you consume food, your body tends to work on the newly ingested food and processes the sugar/carbohydrate content to convert them to energy instead of focusing on the fat stored within your body. But by skipping a meal, your body needs to produce energy.
When there is no food in your stomach, your body gets the required energy it needs by using up the fat that is stored in your body and will neglect using the glycogen stored in your liver/muscles of the glucose in your blood stream.
5. No TV during meals may lower obesity risk
Obesity is a known risk factor for many diseases among which are cardiovascular disease and type 2 diabetes. A recently conducted study revealed that individuals who don’t watch videos or television when eating their meals were less likely to be obese compared to those who love to watch television at mealtimes.
This connection had nothing to do with how frequently, such individuals ate their meals. Home-cooked meals were also found to present a lower risk of becoming obese compared to
6. Boost your immune system by eating more fruits and vegetables
If you are looking for rich sources of natural vitamins, minerals and fiber, then fresh fruit and vegetables are the way to go. These essential ingredients protect your body from chronic diseases that can otherwise be debilitating and painful.
Fruits and vegetables are effective in preventing several diseases such as stroke, heart diseases, gastrointestinal problems, high blood pressure, some types of cancer, eye problems, and so on.
Your immune system can be boosted this will help your body fight off bacterial and viral invasions, aging, skin disorders, respiratory infections, etc. The low energy density of fruits and vegetables makes it possible for you to consume large servings without ingesting too many calories.
You can replace a meal and eat fruits and vegetable instead. The most effective way to consume more fruits & vegetables is by making healthy smoothies with your favourite blender or by making juice in a juicer or blender. You will be surprised to see that you end up feeling full for an extended period, thus preventing you from binging.
7. Cut down Calorie Intake By Adding Eggs To Your Diet
The best way to reduce your weight is to minimize the number of calories you consume on a daily basis. One egg contains about 78 calories and is high in nutrients. Thus, the high protein content (thanks to the egg yolk) of eggs helps to increase fullness and reduces one’s appetite.
When your appetite is minimized, you will not be tempted to consume more calories. Another fact is that eating foods rich in protein help to reduce compulsive thoughts about food and significantly reduces late night snacking.
8. Minimize The Risk Of Future Weight Gain By Getting More Sleep Now
When you sleep well, you remove yourself from the over 55% of people who deprive themselves of sleep and will end up becoming more obese in the future.
When you deprive yourself of sleep, it upsets the regular fluctuations that occur, thanks to appetite hormones, thus bringing about the poor regulation of appetite. This is certainly not good for you because several metabolic problems may occur because you have deprived yourself of sleep.
You will burn fewer calories, lack control when it comes to appetite and end up with high cortisol levels which promote fat storage in your body.
9. Reduce sugar intake even with a sweet tooth
To enhance your weight loss naturally, you need to cut down on your sugar intake. Try as much as possible to reduce the amount of sugar added to the things you drink or eat regularly. Removing sugar be it brown or white, honey, molasses or syrup from your table will help you shed a few more calories. Keep it out of your sight. If you don’t see it, then you wouldn’t be bothered too much.
Buying low-calorie or sugar-free beverages
Constant control on that sweet tooth will go a long way.
10. Engage Actively in Cardio Exercises
Cardio is the most common form of weight loss exercise. It’s a very effective way to lose some fat. It helps to increase your heart rate as well as metabolism, which form the main elements for weight loss.
Engaging in cardiovascular exercise is a great way of shedding excess fat. The exercise increases blood circulation as well as aerobic capacity. When you have an increase in blood circulation, metabolic rate also increases leading to break down of stored fat. Some cardio exercises that you can engage in include hill sprinting, slow walking on a treadmill, kettle bell swings, just rope, stair sprints, battling ropes and so much more.
You should aim to spend 20 minutes daily or a total of 3 hours weekly to achieve the desired results. Just pick one cardio exercise that works for you and be consistent
11. Drink (Unsweetened) Green Tea and black coffee
Caffeine is high in black tea and this can help in controlling weight. Green tea contains unique antioxidants called catechins, which provide an added weight loss boost. Combining these two with other mentioned weight loss processes will make you lose the fat faster.
Green tea helps in reducing bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol. It also helps in increasing the metabolism that burns the fat in your body faster and improves your physical performance.
Black coffee can improve your athletic performance and should be a part of your diet.
12. Eat fiber to shed off that fat
Eating fiber is a great way to lose any excess weight. A researcher at Harvard Medical School found that women who increased their intake of high-fiber or whole-grain foods over a 12-year period were half as likely to become obese as those who decreased their consumption.
There are two types of fiber, the “Soluble” fiber, which helps in eliminating fat and lower cholesterol, and the “Insoluble” fiber, which helps in digestion. Eating more fiber is very important if your main goal is slimming down or staying healthy. You need to eat a lot of beans, nuts, fruits, veggies and whole grains to maintain a normal healthy weight.
13. Take your time when eating your food
Eating your food slowly leads to better digestion. Whenever you eat, ensure that you take smaller bites, and chew each bite longer and slowly. This will make you enjoy your meal better and make you healthier.
Various studies have confirmed that eating slower makes you consume fewer calories. Eating slowly, will give you time to realize that you are full and stop at the right time. The thing
Eating slowly should be adopted as a part of your new lifestyle, if you really want to lose weight.
14. Maintain a food diary to keep up with your progress
This is a fantastic way of speeding up your weight loss journey. Keeping a food diary will encourage you to eat fewer calories and shed some weight. For the six-month study, published in the American Journal of Preventing Medicine, dieters
Get yourself a diary today for better commitment to your weight loss journey!
15. Wash something thoroughly once in a week
This is another great and simple way to lose weight. Washing something such as your floor, the shower stall, a couple of windows, bathroom tile, cleaning of the kitchen and washing of cars thoroughly will help you shed some calories.
For instance, a 150-pound person will burn about four calories for every minute spent cleaning. Try as much as possible to scrub for 30 minutes, this will ensure that you work off approximately 120 calories, which is the same number in a half-cup of vanilla frozen yogurt. Washing something thoroughly will make you sweat and help you in losing some calories.
16. Spend 10 minutes a day walking up and down stairs
Walking up and down the stair for at least 10 minutes each day is a great way of burning more calories and this is more effective when compared to walking at a moderate pace on a flat route. This fantastic activity helps in elevating your heart rate.
Stair climbing helps to maintain our muscles and bones (muscle tone and bone density), which improves strength and mental health. It causes our bodies to release endorphins, helps in protection against high blood pressure, clogged arteries, and weight gain. Doctor Harvey Simon, associate professor of medicine at Harvard School said, “Walking
17. Eat at predefined hours
This is also a great way to lose weight in a safe way. Try as much as possible to eat at the same time each day. Studies have shown that this activity helps in easy food digestion since our biological clock is synchronized with our stomach and brain.
This might sound weird, but it works well. Eating at predefined times and at least 2 to 3 hours before bed will give your body enough time to digest the food before it enters the sleeping mode. When you start this
18. Say no to processed foods
If you really want to lose some weight, you have to reduce the amount of processed foods you eat and change to leaner and healthier options. Most processed foods are manufactured using a combination of artificial substances and refined ingredients that could be adding to your weight.
As essential as the fiber is, most foods contains little fiber. The processed foods are not healthy for you if you want to lose weight because they contain extra sodium and sugar, extra trans fats and saturated fats, high ratio of calories to other essential nutrients, digestion becomes slow because processed foods ferment in the stomach due to several chemicals in them.
19. Never skip your meal especially breakfast
Try as much as possible NEVER to skip your
Studies show that eating a breakfast high in protein will not only help
20. Using smaller plate while eating
As the control of eating behavior is somehow complicated, eating with smaller plate can help you trick your brain into feeling more satisfied and relaxed with fewer calories. This unique habit will always remind you about the amount of calories you should consume and when you should stop eating.
21. Serve Unhealthy Food on Red Plates
This is an effective but weird way to lose weight. Serving your food on a red plate will make you eat less, especially when you are eating unhealthy snack foods. The color red could be associated with danger (stop signal) when compared to other plate colors. A study carried out on volunteers reported that they ate fewer pretzels from red plates.
This method will help you a great deal in losing weight; you could automatically trigger a stop reaction by associating your red plate with unhealthy food. Whenever you know that a particular food is not healthy for you, just use a red plate to serve as a great reminder.
22. Focus on changing your lifestyle: Have a routine (and stick to it)
There are great habits that you can adopt to ease your weight loss journey and these do not have to do with exercise plans or the conventional diet. Try to focus on changing your lifestyles and stick to it. For instance, if you are a big eater and love large portions, then switch to smaller plates.
Stop eating in front of computer or television set, start eating slowly and drink more fluid. Make it a priority to eat foods rich in viscous fiber and protein. Experiment one-step at a time, because you can’t do everything all at once.
Go through the transformational process gradually and stick to any changes you decide to make.
There you have it, 22 powerful and practical ways to enhance your weight loss journey. Go through again and couple up with a couple from the list with the aim of sticking to each one long enough to see results. You will be surprised at how easy and closer you can get to a healthier body.