21 weight loss tips that works perfectly

If you are thinking of shedding unwanted pounds there are certain habits which we need to follow in order to lose fat. According to a study published in 2019 in the Journal Obesity it was found that if we follow a particular time for exercise each day it helps us in maintaining a successful weight loss journey. An another study which was published in November 2019 in JAMA internal Medicine in which counselling was done on two types of people one bearing type 2 diabetic and the other one was following a low carbohydrate diet with the help of medical team helped them in losing weight along with sugar control. In today’s article we will discuss about some weight loss tips that helps in losing weight.

Here is the list of tips which we need to follow for weight loss:

1. Eat Slowly

So by starting for weight loss tips here we have our first point of slow eating. When we gulp down foods just by gossiping or by using social media we unknowingly ends up eating more than the required amount. If we chew the food deliberately it allows us to enjoy the food more and also helps us in understanding the level of satiety. We need to chew the food as much as we can and if we eat without distractions it helps our mind in knowing that we are actually full. So eat slowly and chew properly.

2. You Bite It, You Write It

Numerous studies have shown the effectiveness of food Journal for weight loss. Food Journals are more likely to be successful in losing weight and also keeping the weight off for a period of time. According to a researcher from recent study says people who keep a food dairy six days a week lost about twice the weight as those who kept food records one day a week or less.

3. Exercise Anything That Moves

According to a research published in January 2014 in the journal Progress in Cardiovascular Diseases states that physical activity is critical when it actually comes for losing weight. If we are not in a state to exercise we must ensure to give few minutes in physical activity to keep ourselves fit and physically active. Try following simple exercises that actually helps us in moving our body for better movements.

4. Keep A Daily Gratitude Journal

Our emotions are connected with our eating habits. If we keep a track of daily Journal of good things it can actually helps us in coping up the stress levels. Managing our stress level is also related with the weight loss tips. When we are usually stressed out we tend more to eat either food or we crave for sweets. By keeping a track of things it helps to manage our eating habits.

5. Batch Cook And Prep

Meal preparations and planning are very important especially when we run out of time. We must ensure to precook some before hand meals in order to save time and have healthy foods to maintain weight loss. For example we can prepare some salad dressings and boiled chicken ready and even a healthy smoothie with oats can be prepared and kept overnight so that it becomes easy during morning’s and brunch too.

6. Get Enough Z’ S

Sleeping enough is very much important for the body. If we deprive our body from sleep it can result in intense cravings and increased hunger. When we lack sleep it actually increases our hunger hormone named GHRELIN and decreases the satisfying hormone named LEPTIN. Inadequate sleep also leads to cravings. So a balanced sleeping routine relaxes our body and hormones too to function properly.

7. Don’t Skip Meals

The most common myth in weight loss tips is skipping meals. When we intake less calories than usual our bodies goes into a starvation mode thus this helps in increased cravings and consuming more foods at other time. So eat your meals every four hours.

8. Stay Hydrated

If we drink water before consuming meals it helps us to feel more fuller and consume less food during eating. If we do not consume water then there are chances of eating more during eating period.

9. Cut Calories Not Flavor

Its not a fact that only tasty foods has lots of calories . Mindfully cut your calories without compromising on taste by choosing foods which are tasty enough yet low in calories.

10. Weight Yourself Once A Week

Once we follow a diet we usually have a habit of checking every day to see the weight loss results. But following this would not work try weighting yourself once a week not daily.

11. Reorganize your plate

Here reorganizing your plate means making your plate ready to consume healthy and wholesome foods. Arrange it in such a way that half of your plate is filled with veggies, quarter with whole grains like oats, barley, quinoa and the remaining quarter with lean meats such as chicken and fish.

12. Follow The 80 Percent Rule

Here it refers to fill up your stomach pouch until you are full by 80%. Its not always important to clean your plate how much ever you fill it. So idea is that don’t fill yourself up to neck.

13. Skip The Liquid Calories

Research has shown that by reducing the intake of sugars sweetened beverages can result in meaningful weight loss. If we have the habit of in taking sugary beverages we should avoid it as it leads to weight gain. There is a strong relationship between sugary beverages and weight gain.

14. Be Choosy At Restaurants

A study published in April 2016 in the Journal Of The Academy of Nutrition and Dietetics found that when we order main course in restaurant it is loaded with calories up to 1000 and it is full of sodium and fats too. We can substitute main course with a veggie salad or some rice.

15. Embrace Veggies

Vegetables are filled with fibre, vitamins, minerals and they are most importantly calorie free. When you are thinking to snack you can choose a bowl of salad which usually comprises of kale, lettuce, carrots etc but try avoiding salad dressings as they are loaded with calories.

16. In Fact , Make The Vegetables Star

When we prepare our favourite dishes like pastas or whole wheat maggi try preparing it with the vegetables as make them as a star of the dish. You can roast vegetables such as broccoli, garlic, lemon zest and even kale to enhance the flavours of your dish.

17. Keep Unhealthy foods Out Of The House

Keep the junk away from your house because of unavailable of foods we can’t reach them. Instead of unhealthy foods prepare some tasty yet filling snacks and keep at your reach mostly your side tables of your bed or counters. You can roast peanuts, makhanas or prepare some wholesome chivda to satisfy your cravings.

18. Use Portion Control Dishes

Our eyes eats first than our mouths. In order to attract your eyes fill up your dishes which are smaller in size in order to reduce the amount of food. Same way use small plates to eat rather than eating in a big size plate which results in eating more food than usually required.

19. Start Where You Are And Do What You Can

As we say “Slow and Steady Wins The Race”. Like so don’t dream of big and don’t wait for any fancy day to start workout for weight loss. First access for normal long walks in order to get habituated then improve your goal at a higher level so that you can reach your weight loss goal.

20. Salt Cravings? Skip The Chips

In order to satisfy salt cravings have a bowl of air popped popcorn which are not only filling but low in calories and filled with fibre too. Try avoiding potato chips as they are not only calorie dense but also feels heavy for the stomach.

21. Eat Breakfast

Consider breakfast as a king meal and try making it filling, healthy and tasty too. When we have a filling breakfast it not only keeps us full for a longer period of time but also avoid overindulging the food during lunch and evenings too. Opt for a protein rich breakfast to keep ourselves full for a longer period of time. Example: Eggs, chillas, parfait and even healthy cereals.