Weight loss tips
1. Track your calories/macros
How are you supposed to know if you are overeating if you don’t track what you eat? That’s a rookie mistake right there. Get on track by monitoring what you eat. In a study of 220 women, researchers found that those who used a self-monitoring tool (i.e., a food journal) more often and consistently improved their long-term weight management (1).
Find out more about what macros are and how to track them here!
2. Don’t drink your calories
Stop drinking soda, juices, and energy drinks. There’s no point in eating that shitty salad if you are chugging four cokes a day. Unless that soda, juice, or whatever you are drinking fits your macros, you should stop that…or stick to diet soda. Researchers found that those who drank diet soda lost more weight after a one-year study compared to those who drank water (1).
Does that mean that drinking water isn’t good for weight loss? No. What could have happened is that the diet soda group was able to satisfy some sweet cravings by drinking soda, while the drinking-water group could not satisfy those cravings. Hence, the water-drinking group could have eaten more sweets and, therefore, more calories than the diet soda group.
3. Get enough sleep
A study completed by the University of Chicago, compared weight loss results from people sleeping 8.5 hours per night to people who slept only 5.5 hours per night. Everyone in the study ate the same amount of calories per day (about 1,450). After their research, they found that both groups did lose about 6.5 pounds; however, those who sleep more lose more fat (2.33x more fat) compared to those who didn’t get enough sleep. The 5.5 hours groups also lost significantly more lean body mass (1.6x more LBM) than the 8.5 hours group (1).
4. Be more active
You workout, great! But what about the rest of the day? You can’t sit in front of a computer or tv and expect results. You have to be more active. Go for a walk later in the day, walk the dog, walk to the mailbox, park farther away when running your errands, put on your favorite song, and sweat out that chocolate you didn’t think anyone saw you eat….you get my point. Get moving!
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5. Don’t have a cheat day
The keyword is “day.” It’s ok to eat your favorite foods once in a while. But it should be a meal, not a day. By eating like shit for a whole day, you are undoing all the hard work you put in during the week.
Click here to find out how you can eat your favorite foods and still lose weight.
6. Don’t rely on gimmicks
Chances are you have seen celebrities on social media that advertise weight-loss teas. Guess what; the body doesn’t need shitty teas made out laxatives to detoxify your body. The kidneys, liver, skin, and lungs are detoxifying your body this very moment. Stop being lazy. Get up and be active, eat nutrient-rich foods, and you’ll be okay.
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7. Have a diet break every 2-4 weeks
Diet breaks are periods (usually 1 to 2 weeks) in which you stop eating in a calorie deficit and eat to maintain your weight. As you know, our bodies adapt when we are in a calorie deficit. By eating at maintenance for a week or 2, we kind of trick our metabolism into thinking that the period of dieting is over. Eating at maintenance allows hormones like leptin (the satiety hormone) and ghrelin (the hunger hormone) to return to baseline, which means that when we return to dieting, we will be able to lose weight at a faster rate than if we hadn’t taken a diet break.
8. Stop eating while watching TV
In a recent study, people were split into two groups: group#1 ate macaroni and cheese, and group #2 ate pizza. On separate days, the groups alternated between watching TV and listening to music.
- Group #1 ate macaroni and cheese at a faster rate and for a longer time when watching TV compared to listening to music. That meant that group #1 eat 71% more calories while watching TV compared to listening to music.
- Group #2 paused for less time between finishing a pizza slice and getting another slice when watching TV compared to listening to music. That meant that group #2 ate 36% more calories while watching TV compared to listening to music.
Researches concluded that eating while watching TV could cause people to overeat by changing their eating behavior and promoting external cues, such as eating until the show is over, over internal cues, like eating until you are full (1).
9. Drink more water
In one study, researchers at Virginia Tech found that dieters who drank half of a liter of water before meals lost 44% more weight over 12 weeks (2).
10. Pace yourself
In a study conducted on both lean and obese participants, those who chewed a mouthful 40 times consumed 11.9% fewer calories than those who only chewed 15 times (1).
11. Eat a medium apple before a meal
In a 2019 study, participants ate a medium-sized apple (~120g) right before a meal. The participants ended up eating 18.5% fewer calories than those who did not eat an apple (1).
12. Load Up on Protein
A study in 2006 compared the effects on ghrelin (the hunger hormone) between a high-protein meal, a high-fat meal, and a high carb meal.
Although all three meals suppressed ghrelin, at the 3-hour mark, the high protein group had significantly lower levels of ghrelin in their blood compared to the other groups. The high-protein group had 50% lower levels of ghrelin compared to the high-carb group, and 35% lower levels compared to the high-fat group.
That means that loading up on protein can help you feel less hungry throughout the day (2).
Another study found that when calories are the same, a high-protein diet makes you feel fuller than a low-protein diet (3).
Losing weight doesn’t have to be as complicated as people make it seem. Follow these weight loss tips, and the weight will come off.