Of course, you can lose weight quickly. There are plenty of diets that allow you to lose pounds quickly; however, they leave you feeling deprived and hungry.
The best way to lose weight is to do it slowly and safely, in order to keep the pounds off permanently. You surely don’t want to lose weight and, after a while, regain it.
How To Lose Weight Safely
There’s a lot of misinformation about losing weight on the internet. Below, we will offer some expert advice on what really works when you want to lose weight in a safe manner.
1. Eat More Vegetables and Fruits
Vegetables and fruits are weight-loss-friendly and extremely healthy foods. In addition to being high in fiber, nutrients, and water, they also have very low energy density.
What this means is that you won’t consume too many calories when you’re eating large servings of vegetables and fruits. Studies have concluded that people who eat more vegetables and fruits typically weigh less.
2. Eat Slowly
When you’re eating food, chew deliberately and make sure that you taste each bit that is going into your mouth. You should swallow once you’ve chewed up all of the food, make sure that you chew slowly, and repeat the process after you’ve swallowed. Not only will the food be enjoyed more properly by eating slowly, but it will also give you cues when you’ve had enough, and you can stop.
3. Trim Portions
Most of the portions served at home and in restaurants are bigger than what you need. You will lose weight if you do nothing else but reduce the size of your potions by 10% to 20%.
To get an understanding of the usual sizes of your potions, get out a measuring cup, and work on trimming them. You can also control your portion instantly by using small cups, plates, and bows.
4. Eat Breakfast
A common thing that people that are trying to lose weight do is cut down on breakfast. People tend to eat more calories throughout the day when they skip breakfast as a way to cut calories. Try a bowl of cereal that is whole-grain and top it with low-fat dairy and fruit for a nutritious and quick way to start your day.
5. Drink Water
Drinking water can help you lose weight. If you drink water before you eat, it can result in a reduced intake of calories, and this is especially true for older and middle-aged people. In addition, water is also good for losing weight since it replaces drinks that are high in sugar and calories.
6. Control Your Environment
Another simple yet effective way to cut calories is to control your environment. What this means is choosing the right restaurants and places and stocking your kitchen with a lot of healthy options you can pick from. There are numerous studies that have concluded that the food you keep in your home has a great effect on your eating behavior and weight.
Make sure you stay away from all-you-can-eat restaurants in order to avoid the temptation you might be feeling. When it comes to going to parties, make sure that you eat something healthy before you go out, and when you’re at a buffet, be selective about what you put on your plate.
7. Get Enough Sleep
The hunger hormone, also known as ghrelin, can be increased by a lack of sleep. A lack of sleep also decreases leptin, which is the satisfaction hormone, and as a result, this contributes to gaining weight. When we’re deprived of sleep, we crave more sweet and salty food. What’s the reason for this? This is because when we feel hunger intensely, our cravings for higher energy or food also intensify.
It is also a well-known fact that improper sleep can affect the way we process our emotions and think, so it’s easy to relate this with the reduced ability to make smart choices in different areas in life, including food.
8. Add Protein to Your Diet
Protein is the king of nutrients when it comes to weight loss. A diet that is high in protein can fasten your metabolism up to 80 to 100 calories per day due to the fact that your body burns calories when metabolizing and digesting the protein you eat.
A diet that is high in protein can also reduce your appetite and make you feel fuller. There are studies that have shown that people eat 400 fewer per day when they’re on a diet that is high in protein. Even something that is as simple as eating a breakfast that is high in protein, such as eggs, can have great effects on your body.
9. Limit Your Intake of Added Sugar
Added sugar is associated with some of the leading diseases in the world, such as cancer, type 2 diabetes, and heart disease. On average, 22 teaspoons of added sugar are eaten by Americans each day. However, a lot of processed foods have added sugar hidden in them, so you might be consuming added sugar without even knowing it.
It can be hard to figure out how much sugar does a single product contains since sugar can go by many names in the lists of ingredients. A great way to improve your diet is to minimize the intake of added sugar, so make sure that you go through the ingredients carefully the next time you’re purchasing something from the store.
Over the years, you’ve probably heard a lot of misguided weight loss advice, and often, these tips are given by people that don’t have any expertise in the field. But, just as there is a lot of crazy weight-loss advice that needs to be avoided, there is also expert-approved and research-based advice you can use to lose weight. We hope that today’s guide will help you in your weight loss journey!
If you are looking for more useful information on weight loss, building muscle, and exercise, make sure to check our Fitness Tips page.