Weight loss may seem intimidating, but it is certainly achievable. It is not merely about dieting or resorting to quick fixes, but instead, it involves implementing sustainable habits as part of a healthy lifestyle.
With gradual changes to your routine, you can successfully attain your weight loss goals. The key to success is to remain steadfast with your newfound habits and remain committed to yourself.
It’s important to remember that this is a journey, not a sprint, so it’s essential to be patient with yourself.
With determination and discipline, you can eventually achieve your ideal weight. In this article, we provide some straightforward and effective tips that can assist you on your weight loss journey.
1. Cut Down on Refined Carbs
Refined carbs undergo extensive processing, reducing the amount of fiber and micronutrients in the final product.
These foods spike blood sugar levels, increase hunger, and are associated with increased body weight and belly fat.
Therefore, it’s best to limit refined carbs like white bread, pasta, and prepackaged foods. Opt for whole-grain products like oats, brown rice, quinoa, buckwheat, and barley instead.
2. Add Resistance Training to Your Routine
Resistance training builds muscle and increases endurance.
It’s especially beneficial for women over 50, as it increases the number of calories that your body burns at rest. It also helps preserve bone mineral density to protect against osteoporosis.
Lifting weights, using gym equipment, or performing body-weight exercises are a few simple ways to get started.
3. Drink More Water
Drinking more water is an easy and effective way to promote weight loss with minimal effort.
According to one small study, drinking 16.9 ounces (500 ml) of water temporarily increased the number of calories burned by 30% after 30–40 minutes.
Studies also show that drinking water before a meal can increase weight loss and reduce the number of calories consumed by around 13%.
4. Eat More Protein
Protein foods like meat, poultry, seafood, eggs, dairy, and legumes are an important part of a healthy diet, especially when it comes to weight loss.
In fact, studies note that following a high-protein diet can cut cravings, increase feelings of fullness, and boost metabolism.
One small 12-week study also found that increasing protein intake by just 15% decreased daily calorie intake by an average of 441 calories — resulting in 11 pounds (5 kg) of weight loss.
5. Set a Regular Sleep Schedule
Studies suggest that getting enough sleep may be just as crucial to losing weight as diet and exercise.
Multiple studies have associated sleep deprivation with increased body weight and higher levels of ghrelin, the hormone responsible for stimulating hunger.
Furthermore, one study in women showed that getting at least seven hours of sleep each night and improving overall sleep quality increased the likelihood of weight loss success by 33%.
6. Do More Cardio
Aerobic exercise, also known as cardio, increases your heart rate to burn extra calories.
Studies show that adding more cardio to your routine can result in significant weight loss — especially when paired with a healthy diet.
For best results, aim for at least 20–40 minutes of cardio per day, or around 150–300 minutes per week.
7. Keep a Food Journal
Using a food journal to track what you eat is an easy way to hold yourself accountable, and make healthier choices.
It also makes it easier to count calories, which can be an effective strategy for weight management.
What’s more, a food journal can help you stick to your goals, and may result in greater long-term weight loss.
8. Fill up on Fiber
Adding more fiber to your diet is a common weight loss strategy to help slow the emptying of your stomach and keep you feeling fuller for longer.
Without making any other changes to diet or lifestyle, increasing dietary fiber intake by 14 grams per day has been associated with a 10% decrease in calorie intake and 4.2 pounds (1.9 kg) of weight loss over 3.8 months.
Fruits, vegetables, legumes, nuts, seeds, and whole grains are all great sources of fiber that can be enjoyed as part of a balanced diet.
9. Practice Mindful Eating
Mindful eating involves minimizing external distractions during your meal. Try eating slowly and focusing your attention on how your food tastes, looks, smells, and feels.
This practice helps promote healthier eating habits and is a powerful tool for increasing weight loss.
Studies show that eating slowly can enhance feelings of fullness and may lead to significant reductions in daily calorie intake.
10. Snack Smarter
Selecting healthy, low-calorie snacks is a great way to lose weight and stay on track by minimizing hunger levels between meals.
Choose snacks that are high in protein and fiber to promote fullness and curb cravings.
Whole fruit paired with nut butter, veggies with hummus, or Greek yogurt with nuts are examples of nutritious snacks that can support long-lasting weight loss.