There are many weight methods that claim to offer fast results, from slimming pills and fad diets to surgery and herbal supplements. However, those that try shortcuts to lose weight gain back the fat when they revert to previous living habits. If you want to lose weight and keep it off, here are the top 10 proven ways to do it.
1: Exercise Regularly
Regular exercise is the key to long-term weight loss. It can raise your ability to burn more calories and prevent extra fat from accumulating in the body. A good exercising strategy is taking up routines you can maintain. Whether it is walking, running, weight training, or yoga, choose workouts you enjoy and can continue doing even after you have reached your target weight.
2: Reduce Caloric Intake
Diet is the second most important factor in the weight loss puzzle. The ideal weight loss diet should consist of low-calorie foods that are rich in nutrients. With that in mind, develop the habit of balancing your meals with proteins, complex carbs, vitamins, minerals, and low-fat dairy products. Downsizing meal portions is also a great way to cut back on calories. To avoid temptations to eat more than is required, try serving food on small plates.
3: Say no to Fast Foods
If you want to stay off the weight gain curve, avoid fast foods like French fries, burgers, carbonated drinks, and doughnuts at all costs. These foods are high in empty calories which are stored as fat in the body. Instead of eating out at fast food joints, look for restaurants that serve healthy low calorie dishes. Alternatively, make the habit of packing your own healthy meals.
4: Cut Fat Intake
You would be surprised at the different ways fat sneaks into your diet. This can be through cooking oil, butter, high-fat dairy products and grilled meat. However, fats contain the highest amount of calories. Saturated fats are even more dangerous as they increase your blood cholesterol levels. Therefore, reducing fat intake in order to lose weight and live a healthy life is a sensible thing to do. This will also prevent you from gaining back weight.
5: Drink Plenty of Water
Make water your favourite beverage when trying to lose weight as it can cut up to 25% of your calorie intake that comes from sodas and other sweetened drinks. Even if you have a healthy weight, water is still essential. It keeps your body hydrated during workouts and leaves you full after meals, thus curbing compulsive overeating.
6: Increase Fiber Servings
Fibre works in the same way as water in that it leaves you satiated for longer. The reason for this is that fibre takes time to leave the digestive system. Increasing fibre servings in your diet can therefore curb hunger and impulsive binge eating. Complex carbohydrates, vegetables, and whole grains are excellent sources of fibre.
7: Keep Track of Your Weight
Keeping a bathroom scale at home will tempt you to weigh yourself regularly. This in turn allows you to know whether your dieting and exercising habits are paying off or not. Tracking weight generates motivation. This is also a good way to tell when you lose sight of your goals and start to gain weight.
8: Keep a Food Journal
The basic premise of keeping a food diary is to develop a sense of accountability for what you eat. Ultimately, recording everything you eat will help you to avoid the wrong foods and at the same time maintain a healthy diet. This will go a long way in helping you to plan for meals and develop healthy eating habits.
9: Avoid Hunger
Contrary to what most people think, deliberate starvation does not help to speed up weight loss. Instead, this only slows down the body’s metabolism and causes it to gain fat quickly once you revert to old eating habits. Eating smaller healthy and low-calorie meals throughout the day not only prevents hunger, but also boosts metabolism, provides you with more energy, and controls your appetite.
10: Stay Motivated for Good Health
Losing weight and keeping it off requires a lot of willpower. It may be difficult to achieve this long-term goal on your own. Seek motivation from family and friends, or join a health club to get moral support. This will help you not to lose sight of your weight loss goals.
Losing weight for good sounds easier said than done. However, remember that this requires complete lifestyle changes by adopting healthy eating habits and increasing your level of physical activity.