10 Ways to Lose Weight
1) Eat Breakfast
One of these days you’ll hear someone say that breakfast
is the most important meal of the day. While studies suggest that breakfast
eaters are more likely to maintain healthy weights, they don’t prove causation.
That said, eating a protein-rich breakfast can help stave off late-morning
hunger pangs—and it’s an opportunity to get some nutrients into your body
before its fully awake and ready for action. We recommend some type of lean
meat or egg (include veggies if you like) with fruit on top. It will help hold
you over until lunchtime without adding excess fat and calories to your body at
a time when its energy reserves aren’t at their peak level anyway.
Since weight loss often has less to do with what we
eat than when we eat it; in addition to eating enough protein throughout your
day, consider scheduling meals around your workouts whenever possible.
2) Drink Water
A good rule of thumb is to drink half your body
weight in ounces of water. For example, if you weigh 150 pounds, aim for 75
ounces (that’s about 10 cups) each day. Staying hydrated can help you feel full
and curb your appetite—making it an easy win for weight loss success. If plain
water sounds boring or bland, consider adding a slice of lemon, lime or
cucumber into your water. A recent study found that participants who added
aromas like lemon and ginger had a lower desire to eat between meals, making
them more likely to lose weight in addition to fat around their waists and
hips!
3) Exercise Daily
I know, I know. You’ve heard it all before—and you
may be tired of hearing about it. But honestly, one of the best ways to lose
weight is through exercise. Here’s why: Exercise burns calories in two ways—it
boosts your metabolism while also improving your muscle tone, which can also
translate into increased caloric burn. It's true that losing weight is not only
a matter of calories in vs. calories out but we do have some control over our
body weight (or at least should). To lose weight safely and effectively, try
adding 30 minutes or more of exercise into your daily routine three times a
week.
4) Avoid Fad Diets
Diets that rely on gimmicks and fads are not only
ineffective at helping you lose weight, but can also be dangerous for your
health. For example, low-carb diets are linked with an increased risk of
mortality and cardiovascular disease ( , 2, ). Instead of trying a trendy diet
or cleansing program that promises to shed pounds in just days or weeks, aim
for long-term weight loss by incorporating healthy habits into your lifestyle.
For example, try eating more fruits and vegetables every day while avoiding
sugar as much as possible.
5) Take a Look at What You Eat and Drink
It’s a bit of a cliché, but it's also true:
Drinking water and eating water-rich foods helps maintain healthy weight.
Staying hydrated may help boost your metabolism by as much as 4 percent,
according to research from Florida State University. The researchers say not
only is water itself important, but staying hydrated can actually make you more
hungry for calories. So drink up! Avoid snacking outside Meal Times: If you
find yourself regularly looking for something to munch on outside meal times
(i.e., when you're bored), try stirring up a cup of old-fashioned oatmeal with
cinnamon or fruit, or filling an apple at lunchtime instead of sending out for
fast food. This simple trick could be just what your body needs to fall back
into rhythm—and avoid crazy afternoon cravings! Increase Your Activity Level:
We've all heard that exercise is good for overall health—including weight loss!
6) Always Remember the Big Picture
Losing weight is about a lot more than fitting into
that little black dress. Shedding pounds and keeping them off helps improve
health and lengthens your life, making it easier for you to live well into your
80s, 90s or beyond. Plus, weight loss improves self-confidence and makes it
easier for you to be physically active—something most people need if they’re
going to maintain healthy habits throughout their lives. When all is said and
done, remember that losing weight isn’t just about vanity; it’s about achieving
optimal health.
7) Do Not Diet Forever
The cardinal rule of weight loss is not what you
eat, but how much. Find a diet and nutrition plan that allows you to create a
caloric deficit of 500 calories per day in order to lose one pound every week.
Keep your calorie count relatively steady while exercising 4–5 times per week,
and watch those pounds melt away in no time!
8) Avoid Snacking Between Meals
You’ve probably heard it a thousand times before,
but eating four or five small meals throughout the day instead of three large
ones can actually help you lose weight. Smaller meals are easier for your body
to digest and often keep you feeling fuller longer than traditional
three-meals-per-day setups. Keep in mind that snacks still count as calories,
so be mindful of what and how much you’re snacking on during any given day.
9) Keep a Weight Loss Journal
One of the best things you can do for your weight
loss is keeping a journal. By recording what you eat and how many calories are
in those foods, you gain awareness of how much you’re consuming throughout your
day. It also helps with tracking progress from day-to-day so that you know
whether or not your diet plan is working for you.
10) Track Your Calories
It’s hard to lose weight if you can’t tell how many
calories you’re consuming. Tracking your food intake is a good way to do that,
and most free diet websites can help. A calorie tracker also allows you to make
better decisions when it comes time for meal-time—you can scan a food before
you eat it and decide whether or not you want it based on what it contains.
