10 Safe And Effective Weight Loss Tips
There is no magic spell when it comes to weight loss. However, there are some things you can do in order to hasten weight loss. Outlined below are some effective weight loss tips that should help you in reaching your goal weight.
1. Include at least 5 servings of fruits and vegetables everyday
You should include at least 5 servings of vegetables and fruits in your everyday diet if you are keen about losing weight. Fruits and vegetables are packed with anti-oxidants, fiber and vitamins. Since they fill your stomach fast, you will feel fuller and not experience hunger pangs quickly. Being low in calories, fruits and vegetables will also help you to maintain a low calorie diet.
2. Stay away from junk food
Your efforts with weight loss will not be successful if you are unable to resist the intake of processed or junk foods. These mainly consist of snacks and fast foods such as pizza, burgers, potato chips and fries. These foods have a very low nutritional value and offer no health benefits whatsoever. A faulty diet will in no way help you to shed weight or remain healthy. Hence, you must replace all the greasy and sugary foods in your cupboard and refrigerator with healthy and nourishing alternatives.
3. Limit the size of your portions
Instead of eating three full meals a day, you can eat four or five smaller portions at regular intervals of time. This will help you to lose additional fat by boosting your metabolism and suppressing your appetite. In fact, this is one of the best and easiest to follow weight loss tips.
4. Drink a Lot of Water
Drinking a lot of water at regular intervals of time can help you to lose weight gradually. Drinking water can help you to shed weight by flushing out the unwanted toxins and fats from your body. To get the best results, you can drink at least 8 glasses a day. Water is the elixir of life; it can also keep other diseases at bay. It can prevent dehydration, which can impede with your fitness goals. Your body will not be able to function at the optimal level if your body is dehydrated. For instance, you will feel tired, your muscles will lose strength and you may not be able to burn fat quickly.
5. Lower your calorie consumption
You must also take serious efforts to lower your calorie consumption. You can do this by curtailing the amount of calories you consume by a small quantity each day. While this method may not help you to lose weight immediately, it can pave the way for future weight loss. Weight loss will start once you reach the point when calories burnt will be much more than the calories consumed each day. You should also cut down binging and snacking if you are keen about your achieving your weight loss goal.
6. Exercise regularly
Exercising can boost your over all health and help you to shed weight. While diets by themselves may help you to lose weight to a certain extent, they may not help in improving your physical fitness, stamina, mental state or flexibility. Only exercise can help you achieve a lot of health benefits. In order to eliminate excessive weight, you can go walking or do sit-ups as soon as you wake up in the morning and before retiring to bed. If you have the habit of visiting the gym regularly, you can make use of machines that can help in making your tummy flat.
As part of your overall weight loss tips, you can engage in cardio exercises. Running is also a good form of exercise that is not only good for the heart but for other parts of the body as well. Lifting weights can help in weight reduction in the upper parts of the body such as the arms. You can seek the help of a fitness instructor who can guide you with your weight loss efforts. Exercise mainly helps you to lose weight by revving up your metabolism. This in turn can help you to burn off additional fat within a short span of time.
7. Read the labels on food products before you purchase them
It pays to understand food claims and labels before purchasing the product for your use. A product labeled as fat-free may not necessarily be low in calories. Similarly, a product bearing a low-sugar label may not be low in calories or fat. Hence, you must read the nutrition label on the packaging carefully in order to have a better understanding of the product.
8. Keep a food journal
Maintaining a food journal will help you to have a tab on your eating pattern so that suitable changes can be brought in accordingly. You can also have a registered dietician review your journal and give suggestions.
9. Get adequate sleep
Sleeping is an effortless and popular weight loss tip. Having an undisturbed sleep can work wonders in your weight loss efforts. Research has indicated that sleep deprivation can lead to excessive hunger and appetite. This can trigger excessive eating. Having adequate sleep of at least 8 hours everyday aids weight loss by restoring the leptin level in the body.
10. Take nutritional supplements
You can use several methods to lose weight. In many people, exercise and diet alone will not lead to the desired results. Such people can use a mix of diet, exercise and nutritional supplements to achieve their weight loss goals. Acai is a great supplement for weight loss. Acai is a berry that is popular for its tremendous antioxidant properties. It is normally prescribed for boosting digestive healthy and energy levels among users. Acai not only prevents diseases such as strokes, premature aging and cancer but also free radical damage. All these wonderful features make this supplement an apt one for weight loss and general health.
If followed diligently, the previously mentioned weight loss tips can help you reach your goal weight quickly and almost effortlessly.