11 Steps to Take for Losing Weight and Keeping It Off
Did you know that nearly 50 percent of adults in the United States are trying to lose weight?
There are many reasons for wanting to lose weight, but most people do so to extend their life and look good.
If you want to shed some pounds so that you can feel better from the inside out there are many steps to try.
Continue reading to discover the best tips for losing weight and keeping it off for good!
1. Increase Protein Intake
Whether you eat a vegetarian diet or love all types of meat, it is important to get plenty of protein.
Losing weight can be a much easier process if you fill your diet with fish, lean proteins, and beans. Even cottage cheese and tofu are great sources of protein that will keep your hunger satisfied.
Try to stay away from red meat and pork to lose weight. These meats can clog arteries and have other negative effects on the body. Stick with lean meats such as chicken and turkey since they are much lower in fat.
Many people recommend starting the day off with eggs. While eating eggs, be careful how much you consume, as they are high in sodium. You could also consider adding scoops of pea protein to your favorite smoothies and coffee drinks.
2. Keep Healthy Snacks Nearby
One of the best tips for weight loss is to keep plenty of healthy snacks around.
Whether you are in your car, home, or the office, make sure that you have something to munch on. Many people struggle with weight loss because they starve themselves between meals and when they get home, they eat a lot of snacks.
Instead of avoiding food, you should keep healthy snacks around to satisfy hunger and meet nutritional needs. Most people recommend snacking on nuts, fruits, and vegetables. You can also try yogurt or smoothies if you need something more fulfilling.
3. Don’t Add Sugar
Are you one of those people who like a little bit of coffee with their sugar and creamer?
Adding sugar and high-fat creamers to your coffee might seem harmless but could be keeping your weight high. Work on limiting the amount of sugar that you add to drinks and food. This means that you shouldn’t be dipping your strawberries in sugar as a “healthy” snack either!
If you need a boost of sweetness, consider using sugar alternatives. Monkfruit sweetener and honey are excellent options to try and will satisfy your sweet tooth.
Be careful when trying other artificial sweeteners. Although they might have little to no calories, they could have negative effects on your body. Xylitol and erythritol are common ingredients that can cause cancer, stomach issues, and even diabetes.
4. Drink Plenty of Water
Did you know that many people confuse hunger with thirst?
Studies have shown that less than 25 percent of people drink the recommended amount of water each day. Try your best to drink eight to 10 glasses of water each day to keep the weight off for good. Not only will your body function more efficiently, but it will also feel more satisfied.
It is best to drink a glass of water before each snack or meal of the day. Doing so can decrease the number of calories that you consume and make you more fulfilled.
If you struggle to drink water, try flavored or sparkling water in place of tap water. You can also add sugarless water enhancers to provide more flavor if you enjoy soft drinks and juices.
Your body will need all of the water it can get to keep fat off and nourish the body. When your muscles and organs get enough water, they can function at their highest potential and have the best results.
5. Avoid Processed Foods
Processed foods are one of the biggest contributors to gaining weight and missing goals.
These foods are packed with fat, calories, and sodium. The sugar and fat found in processed foods add more fat to your body and pounds on the scale. Sugar and sodium also contribute to weight gain and can make your body look more swollen.
When you consume too much fat and sodium, your body will hold onto water weight. Water weight, although easy to drop, can accumulate over time and make it difficult to fit in your favorite pair of jeans.
Some of the most common processed foods consist of chips, cakes, and soft drinks. There are also certain types of bread, cheese, and meat that you should also avoid.
6. Reduce Carb Intake
Did you know that people who typically consume a lot of carbs can show withdrawal symptoms when they stop?
Refined carbohydrates can quickly add pounds to your scale and make it difficult to keep weight off. This is because once you consume the carbs, your body turns them into simple sugars and holds onto the calories.
Common foods with carbs consist of white rice, bread, and flour. They can also be found in most types of cereal and pasta. Whole-grain varieties can replace your favorite foods and you don’t have to worry as much about holding onto the weight.
When you consume too many carbohydrates, your liver will convert them into fat and release the fat into your bloodstream. This can cause blocked arteries and increase water weight. Many people that have diets high in carbs are diagnosed with diabetes or are overweight.
7. Build an Exercise Routine
If you are losing weight and want to ensure that it stays off, you should consider exercising.
Exercising daily can help keep your body at a healthy weight and encourage weight loss even when you aren’t working out. By working out in the mornings, your metabolism will get a kick start and help burn calories throughout the rest of the day.
Whether you go on daily walks, hit the gym, or go swimming in the pool, all of these methods can help. Keep in mind that if you are growing muscle, you might not see the scale change as quickly. Muscle weighs more than fat, however, it takes up much less space.
Talk to your doctor about workout plans that could benefit you and not hinder your health. It is best to start small and build your way up to more intense workouts.
8. Plan Meals in Advance
Planning meals in advance can help you lose weight and keep it off for good.
By thinking about your meals ahead of time, you can shop for healthier ingredients and make wiser decisions. When people are coming up with meals at the last minute, they often choose options that are quick to make. These foods, however, are typically high in fat, sugar, and carbs.
Many people are recommending weight loss package plans that can help guide you through this process. They are filled with meal plans and weight loss tips to restrict the calories you consume and make the most out of them.
You can also consider meal prepping each week. If you do this strategy, be sure that the food you make early on in the week is still safe to consume by the end of the week.
9. Try Intermittent Fasting
You shouldn’t have to starve yourself to lose weight, but fasting can still be beneficial.
Intermittent fasting is about scheduling a certain amount of time each day to eating. Most people give themselves a window of eight to 10 hours a day to eat food. This means that once you get outside this window, you can also consume beverages and certain snacks.
If you decide to take this route, talk to your doctor. Pregnant women, older people, and those with health conditions are not supposed to eat like this.
10. Use a Journal
Keeping track of your daily food intake can help you meet weight loss goals.
Writing down everything you eat will make you more aware of what is going inside of your body. Most people change their meal choices because they don’t want to write unhealthy foods in their journals.
Depending on how much you want to invest in your journal, you can include the times that you ate and how many calories were consumed for each snack and meal.
11. Have More Produce
Fruits and vegetables are some of the best foods that you can eat.
Both are packed with a variety of vitamins and nutrients that the body needs to function. Although fruits can be high in sugar, they are a much healthier sugar than the white stuff you are used to. Watermelon is a great snack to have because it has such a high water content.
Many vegetables are great snacks because they act as zero calories. Veggies such as zucchini, celery, and carrots have very few calories. In fact, your body often burns more calories trying to process these veggies! When eating vegetables, try not to add butter to them.
Losing Weight Doesn’t Have To Be Difficult
If you have been working on losing weight, with no luck, there are many steps to take.
By utilizing this guide, you can create a weight loss plan that works for you and your lifestyle. Trying multiple methods can increase your weight loss and get you to your ideal weight. You shouldn’t have to starve yourself to get the number on the scale to go down.
Don’t be afraid to talk to a professional about further steps that you can take. Many people need guidance on nutrition and exercises that are safe for them.
Be sure to check out our blog for more articles about how to lose weight so that you look and feel great!