Weight loss is a big topic, and there are numerous websites and blogs devoted to topics such as quick weight loss tips, easy weight loss tips, weight loss tips for women, weight loss tips for men, etc. Unfortunately, not all weight loss tips are effective; in fact, some can do your body more harm than good.
Following are four fundamental weight loss tips that are guaranteed to work for anyone, regardless of age, gender or how much weight needs to be lost. These tips may sound simple but are effective in helping you lose weight and keep it off permanently.
Going on a crash diet or “miracle food” diet may be the fastest way to lose weight in the short term. However, such diets slow your metabolism, which ensures that you will not only gain back the lost pounds but even more.
You will still need to eat three meals a day, even if you aim to get rid of a lot of weight. However, these meals (and any snacks you have throughout the day) should consist of healthy foods.
Exchange the white rice, white bread and white flour products for whole-grain foods such as oatmeal, brown rice, brown bread and potatoes. Eat more fruits and vegetables and fewer junk foods.
Experts note that half of your lunch or dinner plate should consist of fruits and vegetables; at the same time, fruit makes an excellent snack for those who need something in between meals.
If you are used to eating out all the time, chances are you will need to make an effort to eat at home. Restaurant food is not only fattening but can also be quite unhealthy, especially if you are eating at fast-food restaurants.
Thankfully, there are plenty of simple yet healthy recipes on the internet that you can pick from. Alternatively, you may find that buying a recipe book featuring low-fat recipes is a good idea.
It is important to note that a healthy diet is not a quick way to lose weight. It will take some time before you see the good results from your efforts. However, a healthy diet is, in fact, one of the best weight loss tips around.
It will enable you to not only get rid of extra weight but also keep it off. Additionally, a healthy diet will boost your metabolism and immune system, helping you stay fit and healthy for life.
While most doctors now state that you do not necessarily need to drink eight cups of water a day, drinking plenty of water remains a very effective way to lose weight.
Water flushes toxins out from the system and helps the body shed extra pounds. Moreover, drinking plenty of water will fill you up, reducing the need to eat unhealthy snacks.
Some other healthy beverages you can drink (in addition to water, not as a replacement for it) include low-fat milk, skim milk and 100% juice.
You should avoid drinking soft drinks if you want to lose weight. Even low-fat and no fat beverages should be avoided, as they contain bad additives and chemicals for your body. In addition, adults will want to avoid drinking alcoholic beverages such as beer, wine and mixed drinks.
Going on a diet will help you lose some weight, but it is not enough on its own. You will also need to make time to exercise.
If you are not in the habit of exercising daily, start slow. Trying to do too much too fast could result in injury, which will prevent you from exercising for several days or even a few weeks. Generally speaking, those who are just starting to work out after a long period of inactivity will want to exercise three times a week for twenty minutes at a time.
While there are plenty of exercise options to choose from, the best forms of exercise for weight loss are cardiovascular exercises such as walking, jogging, running, skating, biking and swimming. Cardiovascular exercises work out the whole body instead of just one area and help you burn many calories in a relatively short period.
At the same time, you will want to choose a form of exercise that you feel comfortable doing. If you enjoy variety, you may even want to schedule different forms of exercise for different days. Exercise is meant to be fun, and having fun during this time will help you make time to work out in your schedule.
As you exercise regularly, you can pick up the pace. Ideally, it would help if you exercised for at least an hour every single day.
Get Enough Sleep
While it may seem that there is no correlation between how much sleep you get at night and how much weight you put on (or lose) during the day, there is, in fact, a connection between the two.
Sleeping well at night helps you to be well-rested and eliminates stress. This, in turn, helps you be more relaxed throughout the day and thus better able to resist the urge to eat fattening “comfort foods”.
Additionally, getting enough sleep will provide you with the energy you need to stick to your exercise regimen. It will also enable you to stay healthy so that you can work out daily.
Exactly how much sleep you need each night will depend on your age, schedule and state of health. It has been estimated that teens need anywhere from 8.5 to 10 hours per night; adults need anywhere from 7.5 to 9 hours per night.
If you have a hard time relaxing, try to engage in relaxing activities at least an hour before bedtime, read a relaxing book, talk to a friend or have a cup of warm milk. Listening to soft music can also help you get to sleep.
The four keys to adult and teen weight loss are the same as they have always been. These are:
- Eat right. This means cutting out junk foods and fattening foods, and eating healthy foods such as whole grains, fruits, and vegetables. Naturally, you will probably also want to cut back on serving portions if you find that you are eating too much at mealtimes.
- Drink right. Avoid sugary and alcoholic drinks. Instead, drink plenty of water throughout the day.
- Exercise. Choose a form of exercise that you enjoy, and then make time in your schedule to work out. If you are out of shape, start by exercising three times a week for twenty minutes at a time. If you have health issues, it can be a good idea to talk to your doctor before choosing a form of exercise. As you get stronger and in shape, you can increase your exercise time to one hour a day.
- Get enough sleep every single night. Getting enough sleep will ensure that you have the energy needed to exercise daily. Sufficient sleep also helps combat stress, which can cause you to overeat and indulge in the wrong types of foods.
The best tips for weight loss are the ones that require you to make lifestyle changes. Just as it took time to put the pounds on, it will take time to shed them and get in shape. However, the good news is that anyone can get rid of extra, unwanted weight and get fit.
While you will have to make sacrifices to apply these weight loss tips for teens and adults, the good results are certain to be more than worth it.