Does this sound like you? You’re a few months into your diet and exercise plan, but you’ve barely lost any weight. You’ve been busting your butt in the gym and pushing yourself to make healthier choices, but your weekly check-in with the scale continues to fall short of your expectations.
The weight loss industry is full of myths. Some of them are ineffective, while others are downright dangerous.
With evidence-based weight loss strategies, you can lose weight the right way—shedding the fat and keeping it off for good.
Instead of dangerous fad diets or unproven exercise methods, here are the top seven tips for weight loss that works.
1. Drink Lots of Water
Most weight loss plans will focus primarily on your diet and exercise regime. But that’s not all that contributes to the success of your strategies.
Drinking water—especially before and after meals—can help you lose weight. Staying hydrated can boost your metabolism by up to 30%, helping you burn more calories.
Drinking between meals can also help you feel full and cut back on unhealthy cravings.
2. Get Enough Sleep
Sleep deprivation isn’t just bad for your mind—it affects your body too.
Being low on sleep means putting your body in a vulnerable state. It dulls brain activity in your frontal lobe, making you more likely to make less conscientious decisions about your health. For example, you might feel too sluggish for exercise, succumb to the urge to get takeout instead of cooking something healthy, and you’re more likely to load up on carbs and sugar to get through the day.
Plus, sleep deprivation can trigger your brain’s reward centres. This means you’ll be on the lookout for things that feel good—like a second slice of cake after dinner or a shorter run on the treadmill.
3. Load Up On Protein in the Morning
Protein is a crucial part of any weight loss diet. But it should be used sparingly—and in the right way.
Eating a protein-heavy breakfast can help you maximize your calories throughout the day. Not only does protein help support muscle gain, but it keeps you on a healthier track. Weight loss research studies show that eating protein for breakfast—like eggs or avocados—can lead to the consumption of fewer calories over the next 36 hours.
4. Cut Back on Added Sugar
You might think you’re getting a healthy start by cooking up avocado toast in the mornings. But there could be hidden sugars lurking in your foods—even the all-natural, organic wheat bread you bought at the grocery store.
Added sugars are one of the worst ingredients out there for weight loss—and it can be found in so many different products, even those labelled as healthy or natural.
Eating too much added sugar is a quick way to put on the pounds or lose the progress you make in the gym. Not only that, but high sugar consumption is linked to obesity, type 2 diabetes, and heart disease.
If you want to lose weight, always buy your fruits and veggies fresh. Keep an eye out for unprocessed foods that don’t have any hidden sugar on the ingredients list.
5. Hit the Weight Room
While aerobics is a great option for burning calories quickly, hitting the weight room is crucial when you’re looking to lose weight.
When you start to put your body under a diet—whether it’s the keto diet or simple portion control—you’re likely to enter what’s known as “starvation mode.” This evolutionary mechanism is designed to keep your body running when you’re not storing fats and other nutrients. This can lead to muscle loss and a slower metabolism.
Working on weight lifting and resistance training can help keep up your metabolism and muscle mass.
Losing fat isn’t enough—you also want to build your muscles to keep a toned, strong body.
6. Trick Your Subconscious Mind
Your subconscious mind can be your enemy when you’re trying to lose weight. You might even be sabotaging yourself in small ways—eating more food, taking too many days off from the gym, or indulging yourself in too many sugar-heavy foods.
One strategy to combat this is to use subtle tricks to convince your subconscious mind to make healthier choices—no dieting needed.
For example, portion control and calorie counting can become stressful quickly. And it’s all too easy to give in to the urge of eating a second portion. But just by using smaller plates, you can trick yourself into eating fewer calories—while still feeling full.
Another easy trick is to document all the food you eat in a journal. Write up an ingredient list of each meal and take a picture of what you ate. This can act as a form of accountability. When you’re faced with the reality of what you eat every day, you’re more likely to make healthier choices and hold yourself to a higher standard.
Putting Together a Plan for Weight Loss That Works
Weight loss isn’t always as simple as just eating less and exercising more. There are so many factors that play into the way your body processes food and burns fat.
If you’re looking to create a plan for weight loss that works, the most important thing to remember is consistency and patience. Weight loss won’t happen all at once. But these tips can help put you on the path towards a healthier life. Your body—and your mind—will thank you.
Looking for more tips and tricks to get your healthy living journey back on track? Check out our weight loss section to learn more!