We all want to lose weight, don’t we? But which weight loss tips work? The answer depends on many different factors including your overall health and genetic makeup. Which is why you’ll find a wide variety of recommendations. In this blog, we explore the techniques I’ve personally used and believe can benefit you.
I’m writing this post today because I want to share my experience with you. I know how hard it is trying to lose weight if it’s not your first time. Most people need a lot of motivation and support to make it through the difficult patches. Here are simple tips you can apply and start losing weight
- Track what you’re eating
- Drink plenty of water daily-4 liters on average
- Move around every 30 minutes
- Get lean meat
- Avoid oily foods
- Get high quality sleep
- Develop an exercise routine
- Eat high fiber foods
- Feeling happy? Treat yourself with something other than food
- Avoid eating sweets
- Avoid liquid calories
- Take a break in between your meals
- Watch motivational videos frequently
- Eat 80% healthy tasty foods, 10% healthy non tasty foods, 10% not healthy tasty foods
- Avoid new shiny object syndrome of trying new things that don’t really matter
- Play sports whenever you can
- Jump for 20 seconds whenever you feel tired
- Use a sauna
- Cook your own food
- Eat slower
20 Weight Loss Tips That Really Work Fast
Track what you’re eating
If you’re trying to lose weight, the best thing you can do for yourself is track what you’re eating. It’s important to get a sense of how many calories you’re taking in each day, and even more important to know where those calories are coming from. It’s also important to find out what foods work for your body and which ones don’t.
If you don’t know exactly what’s going into your body, how can you know if it’s helping or hurting your overall weight-loss goals? The best way to figure out the answer to that question is by tracking your food intake.
There are a number of ways to do this, from keeping a food diary on paper to using an online. The key is finding something that works for you and committing to using it consistently.
Drink plenty of water daily-4 liters on average
One of the best ways to lose weight is by drinking plenty of water. Water helps your body digest food and process nutrients, as well as helping you to feel fuller longer. It also keeps your kidneys healthy, which helps prevent kidney stones and other kidney problems.
Your body needs water to function properly. It also helps your body flush out toxins and keep your organs healthy. Drinking plenty of water each day can help you maintain a healthy weight, since it keeps your digestive system moving and helps you feel full longer after meals.
If you’re not a big fan of plain water, try adding slices of lemon or lime to add flavor without adding calories or sugar.
Move around every 30 minutes
It’s easy to get stuck in a routine where you sit at your desk all day, then go home and sit on the couch after work. But doing this can make it harder for your body to burn fat because it doesn’t have enough time to digest food or digest any other energy sources. So try moving around every 30 minutes throughout the day, even if it’s just going to make yourself a cup of tea or taking a quick walk around the block.
When you’re sitting for an extended period of time, your muscles get stiff and tense, and this can lead to soreness later on in the day. So if you want to avoid muscle soreness and stiffness, get up often.
Get lean meat
Lean meat can help you lose weight because it has fewer calories. Lean meats include chicken breast, turkey breast and lean cuts of beef.
If you want to lose weight, it’s important to eat lean meat. Protein is an essential part of any diet, because it helps you feel full and satisfied. It also helps build muscle mass, which is important for anyone who wants to lose weight.
Avoid oily foods
It’s a tried and true fact that when you’re trying to lose weight, it helps to avoid oily foods. It’s not just because they’re fattening; they also have a lot of calories.
The reason for this is that when you eat an oily food, it takes longer for your body to digest the oil than it does for other types of food. So even if you’re eating something healthy like a salad, if there’s too much oil in the dressing or toppings, then you could be taking in more calories than you need without realizing it!
The best way to avoid this is by making sure that the oils used in preparing your meals are not cooked at high temperatures like frying or are used sparingly and then only when necessary such as topping off your salad with some olive oil instead of pouring an entire bottle over top.
Get high quality sleep
It’s no secret that getting good sleep is important for your health, but did you know that it can also help you lose weight? Getting enough quality sleep has been shown to reduce stress and make you feel more relaxed. When you’re in a relaxed state, your body produces more of the hormone leptin, which increases feelings of fullness and helps control appetite.
The catch: It’s not just about getting seven hours of sleep, it’s about getting high-quality sleep. If you don’t fall asleep quickly or wake up frequently during the night, or if you can’t get out of bed in the morning because you’re so tired, it means that your body is not getting enough restorative time to get the most out of this important process.
Develop an exercise routine
If you want to lose weight, you need to develop a regular exercise routine. The best way to do this is to start small and gradually build up over time. You should aim for at least 30 minutes of exercise per day, but the longer you can go, the better.
If you have no idea where to start, try walking or jogging outside. This will help build your endurance and get your body used to moving around more often. If that sounds like too much work, then join a gym or community center and use their equipment instead. Just make sure that whatever method you choose, it’s something that gets your heart rate up and makes you sweat.
Eat high fiber foods
Eating high fiber foods is a great way to help you lose weight. Fiber helps fill you up, so you don’t feel hungry and overeat. If you eat foods that are high in fiber, like fruits, vegetables, whole grains, beans and nuts, you’ll feel fuller for longer periods of time than if you ate low-fiber foods like white bread or crackers.
Fiber is a type of carbohydrate that’s found in fruits, vegetables, beans, and whole grains. It helps keep you full by making you feel fuller longer and preventing blood sugar spikes. So your body doesn’t have to work as hard to process the food you ate. It also slows down digestion, which prevents blood sugar spikes after meals.
You can also try chewing your food slowly and taking smaller bites to help you feel fuller faster.
Feeling happy? Treat yourself with something other than food.
Feeling happy is one of the best feelings in the world. If you’re feeling good, why not take a minute and celebrate that feeling? Go for a walk, call a friend, or do some yoga. Whatever that makes you feel great. But don’t reward yourself with food. It’s easy to fall into this trap when we’re feeling down, but it doesn’t work: Instead of making you feel better, it just makes your situation worse.
Instead of rewarding yourself with food, try rewarding yourself with something else that makes you feel great like spending time with friends or getting into nature.
Avoid eating sweets
While you may feel like you’re being deprived, the truth is that eating sugary foods can sabotage your efforts. That’s because sugar causes your blood sugar levels to spike, which in turn releases insulin into your system and makes you feel hungry again. This can lead to overeating and weight gain and seriously undercut any progress you’ve made on your health journey.
Avoid liquid calories
Liquid calories can sneak up on you. You might not realize how much sugar you’re consuming, or how many calories are in your favorite drink.
If you want to lose weight, avoid soda and other sugary drinks. Instead, drink water. In fact, make it your goal to drink eight cups of water per day. If you’re craving a sweet or carbonated beverage, try unsweetened iced tea or sparkling water with lemon or lime juice instead.
And while we’re talking about calories… try not to eat too many snacks throughout the day. It’s easy to forget how many calories are in those little bites of cheese or crackers because they’re so small but if you take enough bites throughout the day without getting full, those calories will add up quickly.
Take a break in between your meals
A lot of people say that you need to eat six small meals a day, but that’s not always true. In fact, you might be better off eating three meals and taking a break in between them.
Take a break in between your meals. You don’t have to eat every 3 hours, but if you do, try not to eat for at least 2 hours after each meal. This will allow your body to digest and process the food you’ve eaten and can help you feel fuller longer.
Watch motivational videos frequently
One of the best ways to keep yourself motivated is by watching motivational videos.
These videos can help you stay on track and remind you why you started your weight loss journey in the first place.
It’s important that the videos are short and sweet, so they don’t take up too much of your time.
You can find tons of great ones on YouTube or Vimeo, but if you’re looking for something specific, try searching for “motivational video” + “weight loss.”
Eat 80% healthy tasty foods, 10% healthy non tasty foods, 10% not healthy tasty foods
Eating right can be hard. Stick to the 80/10/10 rule, and you’ll never have to worry about it again!
Eating 80% healthy tasty foods, 10% healthy non-tasty foods, and 10% not-healthy tasty foods is a pretty simple way to eat healthily especially when you’re eating out or grabbing a quick snack on your way somewhere. It means that if you’re out with friends at a restaurant or going to a potluck party, you can eat whatever is being served without feeling guilty about it.
And if you find yourself in a situation where there are no good options for food? Try these tips:
1) Keep healthy snacks on hand at all times so that you always have something nutritious with which to fill up when your stomach starts growling. Some good options include apples with peanut butter, nuts, carrots with hummus, yogurt (plain), and fresh fruit (bananas).
2) Carry around some nuts in case they’re needed as an emergency snack! Nuts are high in protein and fat, so they’ll help fill you up without making you feel too full or heavy afterwards.
3) If all else fails, find something green (lettuce, broccoli) and eat it! It’s not ideal, but it works.
4) If you’re feeling really hungry, try eating a small meal before leaving the house in order to prevent the need for a snack later on.
5) If you have access to a kitchen , cook something healthy and filling within an hour of leaving home so that it can be eaten while traveling.
Avoid new shiny object syndrome of trying new things that don’t really matter
It’s so easy to get caught up in the new shiny object syndrome of trying out a new thing that doesn’t really matter. You know what I mean—that new workout, the latest diet craze, or the latest piece of workout gear. But the thing is: if it doesn’t actually help you lose weight, then it’s just another distraction from the things that actually do work.
And what do those things look like? Well, they can be simple and they can be complex—they might include something as simple as tracking your food intake using an app or even just jotting down notes in your phone. Or they might be as complex as learning how to cook healthy meals at home or finding ways to track your sleep cycle so that you know when it’s most important for you to hit the gym instead of going to bed early.
The point is, don’t let yourself get distracted by the shiny objects; focus on the things that will really help you reach your goals.
Play sports whenever you can
It’s not just a good idea to play sports, it’s actually pretty much the best way to lose weight.
That’s because when you exercise, your body uses more energy than it normally would. That means more calories burned! And when you burn more calories than you consume, you’ll lose weight.
So what does this have to do with playing sports? Well, when you play a sport like basketball or soccer, for example, your heart rate goes up and your body works harder than it does during other activities.
Because of this, playing sports burns more calories than just sitting on the couch watching TV. If you’re looking for an easy way to improve your health and lose some weight at the same time then try playing some sporting activities today.
Jump for 20 seconds whenever you feel tired
We’ve all been there: you’re trying to work out and you start feeling tired. It’s easy to think that you’ve just had enough, and that it’s time to quit.
But what if we told you there was a way to keep going even when the body is telling you otherwise?
The trick is simple: jump for 20 seconds whenever you feel tired.
You’ll be surprised at how quickly this gets your blood pumping again, and helps clear your mind. Plus, it’s just plain fun.
Try it today—we promise this is one of the easiest ways to get through a workout without quitting early.
Use a sauna
Sauna is a great way to lose weight. It can help you shed pounds and shed them fast.
The sauna is the most effective way to burn calories and lose weight. Sauna will help you burn more calories than any other exercise or activity, even running or swimming. The heat from the sauna increases your core body temperature, which causes your heart rate to go up as well. As a result, you lose more calories through your sweat and breathe faster than normal.
It’s also important to drink plenty of water before going into the sauna because it will help flush out toxins from your body through sweating. Drinking water also helps maintain healthy skin, which can prevent acne breakouts and other skin problems associated with sweating too much.
When going into the sauna for weight loss purposes, make sure that it’s at least 70°C degrees so that it can cause an increase in perspiration.
Cook your own food
It’s true! Cooking your own food is the key to losing weight, because it makes you think about what you’re eating and how much of it there is. When you cook for yourself, it’s easier to make small changes that lead to a big difference over time.
For example, if you know that there are only three servings of rice in a whole pot, then you’ll be less likely to eat all of that rice just because it’s there. And if there are only two servings of pasta in an entire pot, then you’ll be less likely to eat an entire pot when only one serving would suffice.
Cooking for yourself helps keep track of what you’re eating and how much of it there is.
Eating slower may be a simple way to help you lose weight. How fast you eat can influence how much food your body needs to process.
When your stomach is full, it sends signals to your brain that tell you to stop eating. But if you’ve eaten too quickly, the signals get sent too soon, so you may overeat and eat more calories than necessary.
Studies have shown that eating slowly can help people lose weight because they tend to feel fuller after meals and less likely to eat again soon afterward.
If this is something you struggle with, try using smaller plates and utensils and chewing each bite 20 times before swallowing. This will help slow down the rate at which food goes through your digestive tract so it takes longer for the signal to reach your brain that it’s time for your next meal.
Good luck with your weight loss journey and remember to keep active. Start a walking routine or join an exercise class; try swimming or even dance lessons. The more activity you fit in, the more calories you will burn. Losing weight does not happen overnight; it’s a steady change that will take time for your body to adjust to. Be patient and remember that your health is the ultimate reward.
The best way to be successful with your diet and weight loss goals is to make them as realistic, healthy and sustainable as you can. Don’t go on a crash diet that you know won’t last and don’t consider fad diets or pills that won’t help you out long-term. The tips above will help you improve your health and fitness in a variety of ways, making it easier for you to lose weight once you decide that’s what you want to do.