There are lots of misconceptions about weight loss but the best way to lose excess body fat is to make small changes that you can stick with over the long term.
The safest amount of weight to lose is 1 to 2 pounds per week through a healthy diet and physical activity. Losing too much or too fast can result in muscle, bone, and water loss instead of fat.
1. Move More
One of the best ways to lose weight is to move more. A little bit of regular activity goes a long way towards maintaining good health and boosting your chances of reaching and sustaining a healthy weight for life.
Fortunately, there are plenty of ways to get more movement into your day without sacrificing any sleep. Using the right tools and tricks can help you stick to your new found regimen.
2. Eat Less
Eating less is one of the best ways to lose weight. It’s a proven strategy that helps speed up your metabolism and burn off fat.
However, eating less isn’t always easy, especially if you’re used to overeating or have trouble managing your hunger. That’s why it’s essential to come up with a few tactics that help you control your appetite and eat less.
3. Drink More Water
One of the best ways to lose weight is to drink more water. It may help curb cravings, speed up your metabolism, and encourage you to eat less.
The good news is that it’s not as hard as you might think to make this a habit. Simply start by setting reminders on your phone or your planner to ensure you’re drinking enough throughout the day.
4. Stop Eating When You’re Full
If you want to learn how to stop eating when you’re full, it’s important to be present and mindful. Eating while distracted is a huge mistake that often leads to mindless snacking, eating too much or eating foods you shouldn’t.
To stay nourished and satisfy your hunger and fullness cues, focus on nutrient-rich meals with complex carbohydrates, protein, fiber and healthy fats. That way, you’ll be able to feel satiated for longer and better understand the signals your body is sending.
5. Eat More Vegetables
Not only are vegetables loaded with fiber and nutrients, but they’re also naturally low in calories. So, if you’re looking to lose weight without feeling deprived or hungry, filling up on veggies is one of the best ways to go.
Non-starchy vegetables like broccoli, kale, cauliflower, spinach, and asparagus can help you lose weight because they’re high in protein per calorie. They also have a lower energy density and net carbs than starchy vegetables.
6. Eat More Whole Grains
Whole grains are an important part of a healthy diet. They are packed with nutrients such as antioxidants, vitamins, minerals and fiber.
You can make a few easy switches to choose more whole grains over refined grain products. Try replacing a regular breakfast cereal with oatmeal, a side of white rice with quinoa or brown rice pasta, and a few snacks with whole grain crackers or popcorn instead of chips.
7. Eat More Lean Meat
One of the best ways to lose weight is to eat more lean meat. The protein in these types of meat helps you feel full, and it burns more calories during digestion than fat and carbohydrates.
Choose lean meats that are low in fat and calories, such as chicken, turkey, fish, beef and pork. Avoid red meats, as they tend to be high in saturated fat and sodium.
8. Eat More Healthy Fats
Despite the bad reputation that comes with fats, there are many healthy ones to eat. And when you eat more of them, it can help you lose weight.
In fact, studies have shown that a diet rich in healthy unsaturated fats can reduce hunger and increase feelings of fullness. These healthy fats are often found in plant-based foods like nuts, seeds and avocados.
9. Eat More Herbs
Herbs are a fantastic way to add flavour and colour to any dish without adding fat, salt or sugars. And, unlike fruits and vegetables, herbs can actually help boost your intake of vitamins, minerals and antioxidants.
Herbs can also help increase your metabolism, which is the body’s natural way of burning fat. Combined with a healthy diet and exercise, herbs can help you lose weight more quickly and efficiently.
