Effective Weight Loss Methods

Russell

Since time immemorial, there’s a lot of advice flying around about weight loss. From over-promising weight loss programsto fad diets and weight loss tips, it’s easy to get baited by the heavily-marketed attractive results of these plans. However, wiseness lies in knowing what sources to believe. 

Unless coming from professionals like doctors, weight loss experts, or nutritionists, it’s best to not pay heed to just any advice. Today, we will be giving you 10 science-backed weight loss tips. These are natural weight loss tips. If you follow them dedicatedly, they can help bring results soon.

Tip 1: Limit the sweetness

Limit your sugar intake. Consuming a lot of sugar can lead to diseases, diabetes, and even cancer. You will usually find this sugar in processed foods, such as beverages, desserts, and cookies. They are not natural sugar and carry a lot of calories and very few nutrients.

Keep a check on what products you consume. Also, keep a habit of reading labels because sugar goes by different names, so you may end up consuming it a lot more than you realise.

You can try opting for natural sugars, like fruits. Ensure that your daily calorie intake has less than 10% of sugar in it. Limiting sugar intake is a healthy way to improve diet and helps with weight loss.

Tip 2: Only 3 words to live by:fruits,veggies, and grains

Isn’t it obvious? Fruits and veggies are as nutritious as a nutritious diet can be! They also help you a great deal with weight loss. They are high fibre and low density, making it possible to have larger quantities without too many calories. 

Veggies like peas, broccoli, and whole grains have a lot of fibre. Fibre-rich foods are great for weight loss, especially foods with water-soluble fibre because they tend to make you feel fuller.

Tip 3: Become a pro at protein

When discussing nutrients, protein tops the list. Our bodies tend to burn calories and metabolise the protein. It means that when you consume protein, your metabolism automatically gets boosted. 

Additionally, protein is considered heavy, as it leaves you feeling fuller with lesser quantity, ultimately keeping your appetite in control.

Opting for something as simple as a high-protein breakfast, like eggs, can create a lot of impact.

 Tip 4: Stay hydrated, always

More water means more impact. Whatever diet and exercise you follow, having more water will add to your hard work. Ditch high-calorie drinks such as soda or alcohol. Choose water, unsweetened tea, or black coffee. Even choosing diet drinks can help save calories compared to sugary beverages. Drinking lots of water helps withweight loss and is healthy for your body overall. 

Tip 5: Follow a diet that’s low on carbs

Low-carb diets work great for weight loss. It also helps avoid many risk factors for various diseases. You can try limiting your carbohydrate intake and get more fat and protein in your diet. It will lower your appetite and make you consume fewer calories than normal. In fact, it will help withweight lossthat works 3x more than a usual low-fat diet. 

Tip 6: Get your beauty sleep

When you get enough of that beauty sleep, your body remains healthy. An adequate amount of sleep is essential for weight lossand also to avoid weight gain. Being deprived of sleep can disturb the usual functioning of your body and leave you with poor appetite regulation. 

Tip 7: Small plates are the trend

Get yourself a couple of small-sized plates because legend has it, they can do wonders! Using small plates to eat changes how you look at portion sizes and prevents you from overeating.

We tend to fill our plates in a similar pattern, not paying attention to the plate size. Hence, when using larger plates, we end up taking more food. Serving your food on a small plate limits the amount of eating you do while giving you the notion that you’ve eaten enough. It could be a great strategy to lose weight.

Tip 8: Make a hobby

With cardio, burning calories becomes easy, and maintaining good mental and physical health also becomes possible. Try activities like walking, running, and jogging. These help avoid any possible heart diseases and help with weight loss. Moreover, cardio is really effective for fat reduction.

Tip 9: Eat but mindfully

Be aware, even while you’re eating. Observe when your stomach begins to feel full. Awareness itself can help you get closer to losing weight. That’s basically what mindful eating is,to become more aware when eating.

Mindful eating helps control weight, eating behaviour, and stress for obese people, especially when they tend to do a lot of binge eating or emotional eating.

Just remember to make conscious food choices, being more aware, and listening to what your body has to say. After that, weight loss will become a visible path to follow. 

Tip 10: Keep pushing yourself

In this journey of weight loss, nobody can help you but yourself, and you have to constantly remind yourself that making diet and exercise goals is one thing but the more important thing is sticking to them.

List down the things that keep you motivated, and keep going back at it every time you feel like you’re getting distracted. Although your responsibility can only be in your hands, remember to take support whenever needed. Rely on support that uplifts rather than the one that shows you down. Talk to people who will empathise, listen, and spend time with you and keep pushing you to do better.

In the end, it is all in your hands, but remember to regularly weigh yourself, and record your diet and exercise progress. If the need is, you can also use a digital tracking tool.

Conclusion

There you go! Ten ways to help you with effective weight loss. We hope you know that just reading these tipswon’t do it. You have got to get up and get working. Constantly remind yourself why you started and tell how it’s possible if you want it. TatvaCare can help you inch closer to your weight-loss goals. We offer MyTatva, a personal healthcare app for individuals battling chronic disease like obesity. You can download and create a free account and join a personalised data-driven coaching for exercise and diet. On the app, you can also record your vitals and track your progess by integrating the app with your fitness devices. You can also watch this space for blogs and perspectives on obesity and weight loss. For any queries or feedback about our services, such as TatvaPractice for healthcare providers or anything else, feel free to call us on +9199740 42363 or write to us at support@tatvacare.in

Medically reviewed by

Dr. Devina Aswal

MBBS, DDM, FCR, CIC