Top 5 Weight Loss Tips
One of the most common struggles you will hear from individuals who are trying to commit to a safe weight loss journey is how difficult it is to figure out what tips, tricks, and guides to follow to maintain a weight loss that is sustainable.
There are two reasons for this, the first being with the amount of information out there. It can be challenging to know what works best for your body, and second, the guides that tell you what to eat, when to eat it, and how much of it to eat are almost always unsatisfying and undercut what your body needs to become fit and stay fit.
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When you rush headlong into a diet that drastically undercuts your calorie limits, reduces your carbohydrates, and does not provide you with the protein you need, those pounds you worked so hard to whittle away will just come right back as you will overeat, reach for processed foods, and be emotionally unstable.
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What safe weight loss truly comes down to are simple-to-eat ingredients, satisfying food, and five must-follow weight loss tips that are easy to incorporate and hard to steer away from.
Weight Loss Tip 1: Understand The Difference Between Good and Bad Carbohydrates
If you have done your research over the past few years, you have undoubtedly come across the fact that carbohydrates are bad and you should avoid them at all costs.
Although this is not completely true, there are some carbohydrates that you should try to eliminate from your diet if you want to lose weight. Generally speaking, it is the simple carbohydrates that cause your body to experience an “up-and-down” effect that leads to unstable blood sugars.
When consumed in moderation, these can give you fast energy, but when they are consumed in excess, your body needs to filter them out of your bloodstream (they get turned into sugar when processed) and are stored as fat when unneeded. This is why a lot of individuals who drink a lot of sodas and juice and eat a lot of sugars like donuts and candy, have more weight to them.
Complex carbohydrates are what you actually want to consume as these will contain fiber. When you consume insoluble fiber, it bulks up your stool and helps you get rid of debris within the G.I tract.
Soluble fiber will attract water and create a gel substance within the digestive tract that binds with cholesterol and fats, which get eliminated with ease.
Examples of complex carbohydrates include vegetables, whole fruits, nuts, whole grains, and legumes. Healthy carbohydrates provide you with increased cognitive function, improved gut health, and increased meal satiety.
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Weight Loss Tip 2: Choose Lean Protein, Vegetables, and Healthy Fats
You will need to choose to consume more lean protein, vegetables, and healthy fats if you cut down how many carbohydrates you are taking in. These items will help keep you full, give you the energy you need while helping you shed those excess pounds.
Try to consume lean sources of protein like chicken and turkey, while sticking to seafood like salmon, trout, and shrimp.
As for low-carb vegetables, you want to go for broccoli, spinach, kale, tomatoes, cucumber, lettuce, just to name a few.
For healthy fats, choose to consume extra virgin olive oil, coconut oil, avocado oil, or butter. You can cook in these fats or even drizzle them on top!
Weight Loss Tip 3: Identify Food Triggers That Cause Overeating
While food triggers are different for everyone, there are a few common ones that cause us to overeat and reach for those sugary meals. Identify what your food triggers are and put boundaries in effect to maintain these food triggers. Here are some examples of common ones.
- Experiencing Large Amounts of Boredom: a lot of people like to eat when they are bored because they think that hunger is what is causing them to feel bored. Plus, since eating boosts your dopamine levels and makes you feel good, it’s quite common to reach for food when you’re in a neutral state of mind.
- Being Dehydrated: when you are craving something salty, it is often a sign that you are not drinking enough water. Drink a glass of water before reaching for food and see if that hunger cue goes away. This will help you curb overeating.
- Feeling Emotional Depressed, Stressed, or Anxious: depressed individuals are far more likely to reach out for rewarding foods when feeling down and persistent stress and anxiety cause you to consume more high-calorie foods as a way to comfort yourself.
- Being Sleep Deprived: our bodies produce more ghrelin, the hunger hormone when you are sleep deprived. This causes you to crave high-calorie foods and large meals.
- Not Eating Satisfying Food: when you do not consume enough fiber, protein, or water with your meals, you end up eating more food because you don’t ever quite get full enough. This will cause you to eat larger portions of food, causing you to overconsume calories. Make sure to drink a glass of water before your meal and always eat meals that have protein and fiber with them.
Weight Loss Tip 4: Cut Back On Sugar and Starch (Bad Carbs)
Although this tip is directly related to understanding the difference between good and bad carbohydrates, it is important to distinguish that you need to cut out vegetables that have high starch content (potatoes) as well as other food choices that contain high amounts of pure sugar.
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This means that you will need to take a look at food ingredient labels and keep an eye out for table sugar, honey, fructose, sucrose, agave, and glucose, as all of these are sugar types. The reason that this is mentioned is that sugar comes in other forms and is found in everyday food types that you may think is safe, like bread and milk.
Weight Loss Tip 5: Do Not Make Any Food Off-Limits
This is a very common mistake to think of food as black and white, where one item is off-limits because it has a ton of sugar and another item is a must because it is healthy for you (Brussel sprouts, anyone?).
When you cut food out of your diet that you love, you end up causing yourself a lot of emotional harm because your body is going to want what it cannot have.
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This forces you to focus on food in a negative or positive state which may cause you to overeat, feel guilty, and feel deprived. Instead, focus on making sure that you choose the right portions of healthy food the majority of the time and leave about ten percent of your diet for foods that you want to enjoy without any resentment attached.