Weight Loss Tips That Actually Work In Real Life?
Are you tired of dieting and exercising with little to no results? Losing weight can be a grueling process. So how can you make it easier and what actually works? There is a ton of information out there some good and some bad. However, science has proven that making the following changes actually works and can help speed up your progress.
10 Tips For Losing Weight
- 1 10 Tips For Losing Weight
- 1.1 Take small steps –
- 1.2 Eat Simple Meals –
- 1.3 Set More Than One Weight Loss Goal –
- 1.4 Eat Your Vegetables –
- 1.5 Comfort Foods Are Not Your Friend –
- 1.6 The Scale Is Not Your Enemy, Weigh Yourself Often –
- 1.7 Closing Your Kitchen –
Take small steps –
Completely overhauling your diet and workout routine may seem like a great idea, but chances are making big drastic changes like this will leave you stressed out and you will quickly give up. It is best to have a solid plan and make small changes that become habits. Daily habits then become a routine. Keep it simple by coming up with a realistic set of steps that you can incorporate into your day to day life such as eating less sugar, packing a healthy lunch or walking for 15-20 minutes per day.
Eat Simple Meals –
Researchers compared women on two different diet plans — one that consisted of a simple list of foods they could eat and a few easy-to-follow rules, and another more complicated diet plan that allowed the dieters more food choices, but required them to carefully track all of their eating and exercise. They discovered that those who found the more complicated plan difficult were the most likely to give up.
“Complex diets can be burdensome, so opt for one that seems manageable,” says study coauthor Peter Todd, Ph.D., a professor of cognitive science and psychology at Indiana University in Bloomington and director of the IU Food Institute. So, don’t worry about having to fix fancy meals. Just make sure you include a healthy combination of foods, but again keep it simple. You can find some really great easy recipes HERE.
Set More Than One Weight Loss Goal –
Let’s face it, the idea of losing 10 -20 pounds or more is daunting. Setting two or even three smaller weight loss goals is much easier to confront and tackle, especially if you have a lot to lose than if you set one big goal. So again. take baby steps and set at least two smaller goals like 5 lbs and then 15 or whatever is real for you to reach your ideal weight.
Rachel Beller, M.S., R.D.N., author of Eat to Lose, Eat to Win, recommends setting a nearer-term goal weight that’s around half of the total amount you want to lose and focusing on that. “Having an easier-to-reach goal can help keep you motivated,” she says. “And when you hit that first milestone, it gives you a chance to celebrate, re-evaluate your strategy and re-up your enthusiasm for the next stage.”
Eat Your Vegetables –
Researchers at the University of Minnesota did a series of studies in which they had participants eat vegetables before they put any other food on their plates and even the researchers were surprised by what they found. “People consumed up to five times more veggies than usual,” says Traci Mann, Ph.D., who led the study. And participants who munched carrots before being offered M&Ms subsequently ate one-third less candy than those who were just given the candy first.
Why does this trick work? Because when any food is put in front of us, we generally go for it and the veggies aren’t competing with other foods on our plate (which we tend to go for first if given the option). So start with a salad or cut up veggies. Save the bread for the end of the meal if you are going to eat it at all.
Eating simple carbs first dramatically increases blood sugar, which causes your body to pump out insulin and store the calories as fat which is the opposite of what you want if you’re trying to lose weight, says obesity expert Louis Aronne, M.D., a professor of metabolic research at Weill Cornell Medical College. “Having some vegetables and protein before simple carbs blunt that unhealthy blood sugar response,” he adds.
Comfort Foods Are Not Your Friend –
As amazing as mac n’ cheese, pizza, and donuts taste these so-called “comfort foods” are high in calories, fat, carbs, and sugar. So, basically, these foods will most likely make you gain weight. Eating foods to help curb emotions can actually sabotage your weight loss goals.
To put this in perspective – Professor Traci Mann and her colleagues showed study subjects a sad movie, then allowed some of them to eat their favorite feel-better food such as brownies, cookies and ice cream. Others were given a granola bar, while a third group ate nothing at all.
When the researchers assessed their subjects’ moods afterward, there was no difference among the three groups. In other words, brownies and ice cream aren’t the surefire pick-me-ups we think they are. Mann’s takeaway: “When you feel bad, you’re far better off calling a friend or going for a walk—both of which are proven to lift mood.” These options also have zero calories.
This doesn’t mean that you can never have a treat or even dessert from time to time. Just try to choose healthier options and eat them in moderation. To learn more about making your own guilt-free desserts click HERE.
The Scale Is Not Your Enemy, Weigh Yourself Often –
If you feel like the bathroom scale is your mortal enemy or an instrument of torture, it’s time to make peace with it! Studies show that people who successfully lose weight and keep it off long-term weigh themselves regularly. Otherwise, you’re at risk of mindlessly regaining. So, keep track!
In a study, a third of women didn’t realize they’d put on five pounds over the course of six months and a quarter had no clue they’d gained nine. To get over your scale dread, remind yourself that the number isn’t an indictment of you as a person, says Dawn Jackson Blatner, R.D.N. “Think of it as objective data—like the temperature on an outdoor thermometer—that can give you helpful information about whether you’re on track with your diet,” she says.
And daily weighing might be best. “It demystifies the scale and takes away some of its power,” explains Carly Pacanowski, Ph.D., R.D., who has conducted weighing-frequency studies at Cornell University. It’s also good to measure yourself. Sometimes the number on the scale doesn’t budge but if you measure your arms, waist, and thighs you may be very pleasantly surprised to discover that you have lost inches.
Closing Your Kitchen –
Choose a time to cut yourself off at night. This will help curb unnecessary late night snacking. In fact, a series of new studies suggests that when you eat may be as important as what you eat. In one, participants who usually ate within a 15-hour window were told to confine it to 10 or 11 hours and they dropped an average of seven pounds over the 16-week study, without changing anything else about their eating.
“The timing of food intake affects the body’s internal clock, which in turn affects genes that play a role in metabolism,” says study author Satchidananda Panda, Ph.D., an associate professor at the Salk Institute for Biological Studies in San Diego. In other words, our bodies may burn calories more efficiently when we eat during a shorter window. So consider eating your breakfast a little later and your dinner a little earlier and avoid snacking after 7 pm.
Pay Attention to What You Put in Your Grocery Cart –
Your purchases may not be as healthy as you think. Researchers from the University of North Carolina at Chapel Hill recently analyzed Americans’ shopping habits and found that 61 percent of the calories in the food we buy is from highly processed items like refined bread, cookies, crackers, soda, and chips.
These foods also provide higher-than-optimal levels of saturated fat, sugar, and sodium. To improve the contents of your cart and help with weight loss, the study authors suggest buying mostly single-ingredient foods and shopping the perimeter of the store, where the fresher, healthier items like produce and fish tend to reside.
Stop Putting Yourself Down –
Stop talking negatively about yourself or even thinking negative thoughts. Ugh, I’m so fat! Look at this beer gut! My thunder thighs will never fit in these jeans! – you get the idea. For many of us, this is what passes for a weight-loss pep talk.
“There’s this common misconception that being hard on yourself is the only way to achieve your goals,” says Kristin Neff, Ph.D., associate professor of human development at the University of Texas at Austin and author of Self-Compassion. But treating yourself with kindness, research shows, is a better way to bolster your commitment to healthy behaviors. “Coach yourself through your ups and downs the way you’d coach a friend— with words of encouragement and support,” says Neff.
“For instance, if you overeat or gain a few pounds, tell yourself, ‘Losing weight is hard for everyone. I’m not the only one struggling. I’m going to take it slowly and keep at it.’” Think of every day, even every meal, as an opportunity to start over. Practicing self-love and encouragement is far more helpful.
Don’t Expect it to Be Easy –
Putting the weight on may have seemed easy, but as most people soon come to realize shedding those extra pounds requires work. Studies of successful dieters reveal a hard truth: “They remain fairly strict about their eating forever,” says James O. Hill, Ph.D., co-founder of the National Weight Control Registry, which keeps data on thousands of people who have lost weight and kept it off.
Sounds kind of depressing doesn’t it? Think of it this way, suggests Eat to Lose, Eat to Win author Beller: “You just need to find a nutritional strategy you can live with long-term. Like allowing yourself to have dessert or a cocktail or two every so often. It’s like moving to a new city. For the first year or so it’s difficult, but once you establish a routine you get comfortable. You might still miss things about your old life, but you’re happy with your new one too.”
Bottom line – find a plan that works for you and stick with it. Use the above tips to help stay on track. For even more information on how you can successfully lose weight –
Weight Loss Plan: https://tinyurl.com/yahh6scl
Comfort Food: https://tinyurl.com/y7yamota
Grocery Shopping: https://tinyurl.com/yc3e7rhv