Simple Tips To Loose Weight

Weight loss is not the answer to every health problem, but if your doctor recommends it, there are tips to help you lose weight safely. A steady weight loss of 1 to 2 pounds per week is recommended for the most effective long-term weight management.

That said, many eating plans designed to help you lose weight leave you feeling hungry or unsatisfied, or they cut out major food groups and are not sustainable. These are major reasons why you might find it hard to stick to a healthier eating plan.

Everyone has unique needs and different eating styles and tips may work better for you than someone else.

You may find you are able to lose weight by following a low carb diet or a diet that has a focus on whole foods, but there are some general principles that apply when you’re trying to lose weight.

Reduce your appetite and hunger levels while keeping you satisfied produce consistent weight loss over time help improve your metabolic health at the same time.

If you want to lose weight quickly, some of these tips may help, but quick weight loss is rarely sustainable. Focusing on long-term health and habits that you can stick with over time will help improve your health and are more likely to result in lasting weight loss.


How to Lose Weight in 3 Simple Steps

1. Cut Back On Refined Carbs

One way to help lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low carb eating plan or by reducing refined carbs and replacing them with whole grains.

When you do that, your hunger levels go down, and you generally end up eating fewer calories. With a low carb eating plan, you’ll utilize burning stored fat for energy instead of carbs.

If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.

2. Eat Protein, Fat, And Vegetables

Aim to include a variety of foods at each meal. To balance your plate and help you lose weight your meals should include:

Eating a recommended amount of protein is essential to help preserve your health and muscle mass while losing weight.

Evidence suggests that eating adequate protein may improve cardiometabolic risk factors, appetite, and body weight.

Generally, an average male needs about 56-91 grams per day, and the average female needs 46-75 grams per day, but many factors influence protein needs. Here are guidelines to help you figure out how much protein to eat without eating too much.

Don’t be afraid to load your plate with leafy green vegetables. They’re packed with nutrients, and you can eat very large amounts without greatly increasing calories and carbs.

All vegetables are nutrient-rich and healthy foods to add to your diet, but some vegetables, like potatoes, sweet potatoes, winter squash, and corn, are higher in carbs.

These vegetables are considered complex carbs because they contain fiber, but you may want to be mindful of serving size when adding these vegetables to your plate.

Vegetables To Include More Of:

broccoli
cauliflower
spinach
tomatoes
kale
Brussels sprouts
cabbage
Swiss chard
lettuce
cucumber
peppers

Your body still requires healthy fats no matter what eating plan you choose. Olive oil and avocado oil are great choices for including in your eating plan. Nuts, seeds, olives, and avocados are delicious and healthy additions, as well.

Other fats such as butter and coconut oil should be used only in moderation due to their higher saturated fat content.

3. Move Your Body

Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.

By lifting weights, you’ll burn calories and help prevent your metabolism from slowing down, which is a common side effect of losing weight.

Try strength training three to four times a week. If you’re new to lifting weights, a trainer may be able to help you get started. Make sure your doctor is also aware of any new exercise plans.

If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.

Both cardio and weightlifting may help with weight loss and offer lots of other health benefits.

4. Choose What’s Sustainable For You.

What about calories and portion control?
If you opt for a low carb eating plan, it’s not necessary to count calories as long as you keep your carb intake low and eat mostly protein, fat, and low carb vegetables.

If you find yourself not losing weight, you may want to keep track of your calories to see if that’s a contributing factor.

If you’re sticking to a calorie deficit to lose weight, you can use a free online calculator like this one to estimate your calorie needs.

You can also download free, easy-to-use calorie counters from websites and app stores. Here’s a list of 5 calorie counters to try.

Note that eating too few calories can be dangerous and less effective for losing weight. Aim to reduce your calories by a sustainable and healthy amount based on your doctor’s recommendation.

9 Weight Loss Tips

Here are 9 more tips to help you lose weight:

Eat A High Protein Breakfast.
Eating a high protein breakfast could help reduce cravings and calorie intake throughout the day.

Limit Sugary Drinks And Fruit Juice.
Empty calories from sugar aren’t useful to your body and can hinder weight loss.

Stay Hydrated.
Drink water throughout the day and aim for half your body weight in ounces

Choose Weight-loss-friendly Foods.
Some foods are better for weight loss than others. Here is a list of healthy weight-loss-friendly foods.

Eat More Fiber.
Studies show that eating fiber may promote weight loss. Find fiber in whole grains, fruits, vegetables, nuts, seeds and these other high-fiber foods.

Drink Coffee Or Tea.
Caffeine consumption may help boost your metabolism. No need to go overboard on caffeine though and be mindful of adding sugar to these drinks.

Base Your Diet On Whole Foods.
They tend to be nutrient rich, more filling, and less likely to cause overeating than processed foods.

Eat Slowly.
Eating quickly can lead to weight gain over time, while eating slowly makes you feel more full and boosts weight-reducing hormones.

Get Good Quality Sleep.
Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.

While these 9 tips are a good starting point, they’re not the only things that impact weight loss. Try to reduce stress, and move your body. Read more about natural tips for losing weight here.