10 Professional And Easy Weight Loss Tips For
Your Body And Mind
However, trying to lose weight quickly by following a 'fashion' or 'crash' diet, cutting down on food groups, or trying other extreme methods is unlikely to succeed - let alone unhealthy in your body and mind.
To help guide your weight loss journey, we've compiled a list of expert-approved tips to help you lose weight properly.
1. Calculate your BMI
A good starting point is to find out if you really need to lose weight. You can use a body mass index (BMI) calculator to find out if you are healthy for your height. It is recommended that you measure your waistline to check that you do not have too much fat in your stomach, which may increase the risk of disease, type 2 diabetes, and stroke.
The NHS advises that if you are considered 'underweight' it could be a sign that you are not eating enough or you are sick and you should see a doctor. If you are a 'healthy weight' you should aim to maintain your weight. If you are 'overweight' the best way to lose weight is to combine diet and exercise, and if you are 'overweight', you should seek further advice from your doctor.
It is also important to remember that there are limits to BMI, as they cannot distinguish between high fat, muscle, or bone.
For example, if you are overweight you may be considered 'overweight' when your body fat is low, or you are actually living a healthy lifestyle, but you are still considered 'overweight' due to other factors. It is good to find out what is best for you before you set out to lose weight.
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2. Drink a glass of water
Are you hungry or thirsty? Sometimes people can confuse the two, so you may end up eating more than you need when a glass of water may be all your desired body at that moment.
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Drinking lots of water is an important part of a balanced diet - it has no calories and does not contain sugar which can damage teeth. However, if you are a hater of taste, try sparkling water or add a slice of lemon or lime.
We should drink six to eight cups of liquid a day, with low-fat milk, soft drinks, tea and coffee are also included, according to the Eatwell Guide.
A US study of over 18,300 adults found that most people who drank plenty of water (a small but important 1%) reduced their daily calorie intake, as well as their intake of saturated fats, sugars, sodium, and cholesterol.
"The impact of drinking light water on food was similar across race/ethnicity, education and income levels, and body weight status," said University of Illinois kinesiology author and professor of public health Ruopeng An.
3. Get enough sleep
It seems that sleep and weight are more closely linked than we can imagine. Although many of us fail to sleep to compensate for a busy life, getting a recommended seven to nine hours a night (for an adult) is an important factor in weight loss.
A study previously published in Nature Communications found that lack of sleep has a greater chance of making us crave high-calorie foods, and fatigue also affects our brain in a way that prevents us from saying when we are full. In short, the less sleep we have, the less likely we are to be able to make healthy decisions about our diet. But when you get a good night's sleep, your hormones are more likely to work.
“A high-calorie diet became a very popular thing when participants did not sleep. This combination of brain modification and decision-making may help explain why people who sleep less tend to be overweight or obese, ”said Matthew Walker, UC Berkeley professor of psychology and neuroscience and senior author of the study.
4. Do not skip breakfast
Skipping breakfast will not help you lose weight. No matter how long you have been tied up in the morning, it is worthwhile to lose something, to avoid missing out on essential nutrients and plenty of food throughout the day because you feel hungry.
However, although many studies make a link between skipping overweight and obesity, including one study that found people who ate breakfast as their main daily diet experienced a significant decrease in BMI than those who ate a large lunch or dinner, other studies do not. I'm sure it makes us healthier.
That’s why enjoying healthy breakfast recipes, rather than high-sugar cereals for frying up every morning, for example, is key. Healthy breakfast recipes for the whole family can include baked tomatoes or brain beans in toast, bananas, and apricot smoothies, smoothie berries and bananas, breakfast burritos, healthy pancakes, scrambled eggs, and mushrooms, porridge, and more.
5. Load foods, fruits, vegetables, and fiber
It may be tedious, but eating enough fruits and vegetables is not only good for us, but it is also an important part of losing weight. Fruits and vegetables are low in calories and fat, but high in fiber, which the NHS describes as "the three most important ingredients for effective weight loss".
And they are rich in vitamins and minerals. If you are trying to load your five for a day, remember that they do not have to be new to count and can be part of the diet.
High-fiber foods also often help keep you full, with fiber found in oats, wholegrain bread, brown rice and pasta, beans, peas, and dill.
6. Do not restrict food
This leads to the next point, that foods that are often spoiled like carbs, can be good for us in some ways. Although a healthy diet is a major factor in weight loss, balance is a key factor. So cutting back on certain foods, especially the ones you enjoyed, will only make you more eager and can lead to overeating. If you are trying to lose weight, as long as you intend to stay within your daily calorie allowance, the NHS Weight Loss program can help you stop, there is no reason why you cannot treat yourself from time to time.
"Diet that includes eliminating - or limiting - certain foods or food groups is not a long-term solution," Victoria Taylor, a senior nutritionist at the British Heart Foundation, told BBC Good Food.
"While any weight loss will require a change in eating habits, it should not mean missing out on nutrition or cutting off whole food groups. Plan a balanced diet and a balanced diet but also take care of your portion size.
7. Eat with small plates
This may sound strange, but using small bowls and bowels can help you to gradually eat smaller portions, without starvation. It takes about 20 minutes for the stomach to tell the brain that it is full, so you can see where the cuts occurred without knowing when you were satisfied. Eating less can also help in this regard.
A previous study published in the Journal of the Association for Consumer Research examined 56 studies that have been done using small plates when eating. The study found that, overall, halving the size of the plate led to a 30% reduction in the average food intake.
8. Do a job you love
The most effective ways to lose weight are to combine exercise with diet, as physical activity can help you burn calories that you can consume with food.
As for what exercise you should do, Matthew Hirst, a personal trainer at Powfitness previously told Yahoo Life UK, that if you are trying to get rid of belly fat, the types of exercise you do should be fun.
"HiiT, intervals, cardio training, strength training, dancing - there are many types of exercise but the most fun is the one you will continue to do." Cardio can be great for losing calories, but lifting weights can be good for metabolism and muscle building - it's up to you!
And then, along with helping to lose weight, exercise will help you in your mental health.
9. Exercise in the morning
Studies have suggested that morning exercise can be especially helpful for weight loss. Therefore, unless you have health conditions, favorites, policies, or incompatible schedules, it is advisable to consider setting that alarm in advance.
While exercising at any time is good for weight loss, the first thing exercise is shown to help curb cravings and lead you to a healthy diet throughout the day, to prevent overeating. In addition, when working on an empty stomach, you use more energy from your fat stores.
One study found 45 minutes of morning physical activity not only producing lower brain responses to food images but also resulted in an increase in body function that day, regardless of BMI. Also, participants did not eat extra food throughout the day to 'fix' the extra calories they burned, compared to a non-exercise day.
Learn more: 1/2 teaspoon for 1 week = flat belly
10. Reduce alcohol
With warmer weather approaching, the desire for more common drinks is to be expected. But, unfortunately, a normal glass of wine can have as many calories as a slice of chocolate and a pinch of lager almost like a packet of crisps. Regular drinking in excess of the recommended dose - no more than 14 units per week - can lead to weight gain, as well as health problems.
This does not mean that you cannot drink, but try to drink slowly, and wisely. NHS tips for avoiding obesity while drinking include:
Replacing alcohol with a glass of water to prevent dehydration
Not drinking on an empty stomach, and choosing healthy options if you need a snack
Avoid drinking in circles to drink at your own pace
Try to reduce it with a friend for moral support
Eating a healthy dinner before drinking prevents access to unhealthy options later in the evening
Drinking a little
Don't save your units - avoid indulging in alcohol
Add soda-like touches to your wine to help the units stay longer.
