5 Weight Loss Tips That Actually Work (and are Backed By Science)
If you are struggling with weight loss then you are not alone. A 2013 and 2015 study by the Centers for Disease Control and Prevention’s National Center for Health Statistics shows that 49% of Americans are struggling to lose weight.
As if that’s not all, another study suggests that almost 30% of the people worldwide are overweight. But all hope is not lost because by keeping track of what you eat, you can achieve your weight loss goals. In this article, you are going to learn some effective weight loss tips that have been tried, tested, and found to be effective.
They are also backed by science.
So, if you are having trouble losing weight read and put these tips into action and you will see great results.
1. Stay Hydrated
Even though people are advised to drink more water every day, many people don’t take this advice seriously. Some studies suggest that drinking water can help you lose weight. And this is especially important to do before meals.
Ideally, water helps the body for various functions. It helps to get rid of waste from the body, movement of body fluids throughout the body, and even digestion. It also helps to nourish the skin.
When you drink water before meals you are going to feel full hence reducing overeating. As you exercise regularly, also make sure you drink at least 8 cups of water a day. And sometimes you can add healthful additives in the water so that you don’t miss the 8-cup target.
2. Exercise Regularly
You perhaps don’t need to be reminded of the benefits you can get when you exercise regularly, especially if you are looking to burn the excess fat and shape your body.
Of course, exercise doesn’t mean you take the stairs and not the elevator or walk to work instead of driving. There are several other factors to consider as you exercise for you to meet your weight loss goals. Studies suggest that people in the initial stages of their weight loss journey need to workout at least 50 minutes per day to see great results.
Note that during exercise, you are going to sweat. This is normal, but sometimes it can be a distraction. One thing you can try is Sweet Sweat Gel. This is a cream that benefits your skin, and which may have other health benefits too. It is made with natural ingredients so you don’t have to worry about damaging your skin. Just apply this cream before you work out and hit the gym as hard as you want to. Your skin will continue to glow as you lose those extra pounds.
3. Eat More Veggies
Here is a shocking revelation by the CDC. While veggies are said to be helpful when it comes to achieving optimal health and weight loss goals, only 9 percent of adults eat the recommended quantity of at least 3 cups of veggies a day.
Vegetables, especially the non-starchy ones like broccoli, leafy greens, tomatoes, onions, peppers, and many others contain fibers and antioxidants that can help to reduce inflammation. Besides, they contain just 25 calories or even less per serving.
Just make sure you take a cup of veggies from different types of veggies in the morning, 2 cups at lunch and dinner.
4. Have a Consistent Eating Schedule
If possible, make a timetable for your meals so that you know when it’s time to eat and when you should not put anything into your mouth.
Ideally, a consistent eating schedule will help to regulate food cravings, enhance digestive health and energy. People who eat all the time are vulnerable to eating too much or too little which is even riskier given that undereating will stop metabolism and result in overeating.
A good rule of thumb to prevent under or overeating is to eat at least within an hour after you wake up then wait for at least five hours to eat again. To help you even more, try to eat breakfast at 7 a.m., then lunch at noon, take a snack at 3 p.m., and then finally eat dinner at 7 p.m.
When you train your body this way, you will only feel hungry only at the times when you are supposed to eat.
5. Avoid Restaurant and Takeout Meals
Usually, some restaurant meals contain too much starch and sugar. And chances of overeating are high when you take meals at a restaurant. Sometimes people opt for restaurant meals because they are fast but it’s good to train yourself to cook food at home.
If you find it hard to cook food in your kitchen, then prepare your ingredients earlier in the day. This will help you plan your meals, because you can just focus on the recipe at hand. Try this, and you may just find that cooking healthy meals is often more enjoyable than going out.
Try These Tips Now
Even though the internet is awash with misguided advice about weight loss, there are still techniques that can help you meet your weight loss goals. These are just a few of the tried and proven-to-be-effective tips. If you put these techniques into action, you definitely will see great results in your weight loss journey.