Tips to lose weight

Tips to lose weight

 

12 tips to help you lose weight

Diet, Vernier, Sandwich, Calorie Counter 

 

1. Do not skip breakfast

Skipping breakfast will not help you lose weight, because it will slow your metabolism. Remember your brain main fuel is glucose, as it uses 20%, so if you study or do a high mental requirement job, you better get a good amount of healthy carbs in your system. Start your day out with the essential macros and nutrients, so you don't end up snacking more throughout the day because you feel hungry.

2. Eat meals every 4 hours

Eating at regular times during the day helps burn calories at a faster rate. Aim to eat every 3-4 hours to reduce overeating, since you will feel more hunger the longer you stay without eating. It also reduces the temptation to snack on foods high in fat and sugar. Aim to eat 3 full meals and between one to two snacks. 

3. Eat plenty of fruit and vegetables

Fruit and veggies are low in calories and fat, and high in fiber and essential minerals and vitamins for successful weight loss. If you don’t aim for at least 5 portions of fruits and 5 of vegetables, you should be taking a multivitamin to help your body work at it’s maximum capability. 

4. Get more active

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone, and reduce cortisol levels that are release due to stress. Do your childhood and adolescence hobby again, go for a hiking, or a swim, and aim to do this at least 30 minutes 3 times a week for better cardiovascular and overall health. 

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. Water also improves circulation, kidney function, waste excretion, normal temperature, and lubrication of joints. Aim for at least 60 ounces of water per day. 

6. Eat high fiber foods

Foods containing lots of fiber can help keep you feeling full, which is perfect for losing weight. It improves blood circulation avoiding fat plaque accumulating in you blood vessels. Fiber is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Try to avoid foods that have added sugar, lots of sodium contents, artificial preservatives, and any other non-natural components. 

8. Use a smaller plate

Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you will be training your visual stimuli to see less food on your plate and feel satiated. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

9. Do not ban foods

Do not exclude any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional pizza, or hamburger, as long as you stay within your daily calorie intake

10. Do not stock junk food

To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps, and carbonated drinks at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. If you can't resist the temptation, just buy them and satisfy that craving once, but don't make it a habit.

11. Review alcohol consumption

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain. Limit 1 to 2 glasses of wine or beer for men and 1 glass or beer for women.

 

12. Plan your meals ahead

Try to plan your breakfast, lunch, dinner, and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list. Take one day to meal prep, it is helpful if you have a busy schedule.

Thanks for reading!

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Source:

https://www.nhs.uk/live-well/healthy-weight/managing-your-weight/12-tips-to-help-you-lose-weight/ 

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