10 Simple & Effective Weight Loss Tips
How long have you been struggling with your weight loss?
Have you tried every new trendy diet and workout program with no success?
Weight loss doesn’t have to be complicated. There are simple things that you can do every day to promote weight loss and a healthy overall weight.
Let’s take a look at the top 10 simple and effective weight loss tips.
1. Drink More Water for Weight Loss
Studies show that in the average diet, water is replaced by a variety of other beverages, many with additional calories that only promote excess body fat. By switching out your empty calorie beverages with water, you can effectively promote a healthy weight loss. (1)
2. Set Up Weight Loss Obstacles
Get yourself to be more physically active by creating small obstacles for yourself throughout the day. Park further away from the store, take multiple trips up the stairs to collect laundry or groceries, walk during a lunch break, and sign yourself up for an active weekend retreat. The more active you are, the more calories you’ll burn.
3. More Protein, Less Carbohydrates
Protein is a macro-nutrient in your diet that is important for muscle building. It’s also a great appetite suppressant. Protein is more satiating, which means you’ll feel fuller longer after a meal. This will help you avoid excess calories throughout the day.
4. Commercial Break Weight Loss Exercise
If you’re going to watch a show, get moving during commercial breaks. The idea is to pick a simple body weight exercise and do as many as you can until the commercial is over. Once a new commercial advertisement starts, begin a different exercise. Do this during every commercial break and you’ll be amazed at how many calories you burn. Here are a few exercises you can do:
- Body weight squats
5. Take Up a New Active Hobby
Keeping yourself busy and moving is key to maintaining weight loss. If there’s a hobby or activity you’ve been wanting to take up, now’s your chance. Whether you want to learn how to paint, how to dance, or how to improvise in theater, use this activity as a part of your weight loss journey.
6. Eating Meditation
Although the name sounds funny, eating meditation means focusing only on the task at hand: eating your food. Most of us will watch television, play games, or check social media while we eat. Connect yourself to your food. Pay attention to every bite. Study the shape, texture, and color of the food. You’ll eat less and feel more satisfied if you practice eating meditation.
7. Get Competitive for Weight Loss
Who says you have to lose weight alone? If you have a friend who also wants to shed extra pounds, ask them to be your workout and accountability buddy. You can have fun competing against each other to see who loses more weight. Put a monetary bet on the competition for real motivation.
8. Go in a Sauna for Weight Loss
Saunas are relaxing and a real help to your weight loss. Consistently spending time in a sauna will help you support short term and long-term weight loss. It’ll also boost your energy levels while improving your recovery. (2)
9. Intermittent Fasting
Intermittent Fasting is a popular new way to time your meals. It’s been shown to be very effective in supporting weight loss as well as improving overall health. (3)
The idea is to fast for 16 hours a day and eat only 8 hours. You can begin at 8 p.m. then don’t eat until 12 p.m. the next day. Begin your fast again at 8 p.m. Water, plain coffee and tea, and calorie-free beverages are okay during your fast.
10. Use Thermogenic Supplements
Thermogenic supplements are commonly called fat burners. You can easily find thermogenic supplements online or in your local supplement store. The most effective and proven ingredients are cayenne pepper extract, green tea extract, and African mango. (4-7)
1. Daniels MC, Popkin BM. The impact of water intake on energy intake and weight status: a systematic review. Nutrition reviews. 2010;68(9):505-521. doi:10.1111/j.1753-4887.2010.00311.x.
2. Crinnion WJ. Sauna as a valuable clinical tool for cardiovascular, autoimmune, toxicant- induced and other chronic health problems. Altern Med Rev. 2011 Sep;16(3):215-25.
3. Harvie MN, Pegington M, Mattson MP, Frystyk J, Dillon B, Evans G, Cuzick J, Jebb SA, Martin B, Cutler RG, Son TG, Maudsley S, Carlson OD, Egan JM, Flyvbjerg A, Howell A. The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women. Int J Obes (Lond). 2011 May;35(5):714-27. doi: 10.1038/ijo.2010.171. Epub 2010 Oct 5.
4. Lejeune MP, Kovacs EM, Westerterp-Plantenga MS. Effect of capsaicin on substrate oxidation and weight maintenance after modest body-weight loss in human subjects. Br J Nutr. 2003 Sep;90(3):651-59.
5. Venables MC, Hulston CJ, Cox HR, Jeukendrup AE. Green tea extract ingestion, fat oxidation, and glucose tolerance in healthy humans. Am J Clin Nutr. 2008 Mar;87(3):778-84.
6. Westerterp-Plantenga MS, Lejeune MP, Kovacs EM. Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation. Obes Res. 2005 Jul;13(7):1195-204.
7. Judith L Ngondi, Julius E Oben, and Samuel R Minka. The effect of Irvingia gabonensis seeds on body weight and blood lipids of obese subjects in Cameroon. Lipids Health Dis. 2005; 4: 12. Published online 2005 May 25.