What Are the Most Effective Ways to Lose Weight?
Losing weight is a popular subject in the US. Studies show that 40 percent of adults are obese while another 32 percent are overweight. The pandemic did not help, as over 71 percent of Americans gained significant weight during that period. Many’s goals are to shed calories, stay healthy, and be in great shape.
There are tons of recommended diets, fancy plans, and special regimens touted by everyone from athletes to random people on YouTube. To start you can check out this weight loss calculator. Of course, not every regimen out there is proven. With this barrage of information out everywhere, it’s vital to gain some clarity and get back to the basics.
This article will explore some of the most effective methods for losing weight. We’ll also discuss some proven strategies for success so that you get the desired results from your weight loss regimen.
Six Effective Ways To Lose Weight
There are many ways to get on the path to losing weight (although the effective ones are much fewer), but the basic principles remain the same. To lose weight, you’ll need to burn more calories than you consume. Here are six effective ways to lose weight:
- Watch how much you eat
The science of weight loss (or gain) is pretty complex, but we can boil it down to some basic facts. The more calories you consume, the more of them your body stores. If you’re trying to lose weight, it may be time to cut down on how much of a serving you take at your meals. Here are some tips that experts recommend to help you eat mindfully. You may use a combination of these tips:
- Use a smaller plate. Learning to take smaller portions may be difficult, especially if you’re used to larger meal portions. A smaller plate forces you to collect less food, indirectly reminding you of your weight loss goals.
- Eat more slowly. It takes about 20 minutes for the enteric nervous system (the network of nerves in the gut) and gastrointestinal hormones to signal the brain when you’re full.
If you eat too fast, you may consume more than you need easily, which jeopardizes your plans to lose weight. When eating, ensure to chew more carefully. This way, you can savor each bite and give your brain satiety signals to avoid overeating.
- Avoid distractions when eating. Having YouTube or Netflix on while eating can easily distract you from noticing how many calories you consume.
To eat mindfully, you’ll need to be doubly sure that you’re not being distracted. Pay attention to your meal, and ensure that you’re consuming just what you need – and nothing more.
- Cut back on sugar consumption
Eating high amounts of sugar comes with several health risks, including obesity. Excess sugar in the diet directs the body to store any fat you may have consumed. It works this way; when the body sees enough glucose, it burns that and stores all the fat. Glucose stimulates increased insulin levels, a hormone that promotes fat storage in the body.
Carbohydrates like white bread, polished rice, and pasta contains large amounts of polysaccharides like starch. These polysaccharides are converted to glucose by intestinal enzymes, spiking insulin levels. As a result, you’ll also need to reduce your carbohydrate consumption.
- Eat more proteins, vegetables, and fiber
You’ll need to gear your diet toward consuming more proteins and vegetables to improve your healthy eating plan. Protein-rich meals can help you feel satisfied quicker while providing good calories your body needs. Healthy protein sources include beef, chicken (without the skin), eggs, and fish. If you’re vegetarian, you can also get your fair share of proteins from plant-based sources such as beans, tofu, chickpeas, et cetera.
Also, don’t be afraid to snack freely on vegetables. The keyword here, though, is ‘green leafy vegetables.’ Certain vegetables like potatoes, winter squash, and carrots are high in carbohydrates, so you’ll need to be more cautious about consuming them.
As for your broccoli, cauliflower, tomatoes, cucumber, lettuce, and other healthy vegetables, feel free to enjoy them! Many vegetables are also high in fiber, which helps to produce a feeling of fullness, helping with weight loss.
- Exercise more
Your diet is an important component of losing weight, but it’s not the only aspect you need to consider. As we’ve said earlier in this article, the amount of weight you gain or lose boils down to how many calories you consume or burn.
Regular exercise is a great way to burn off those excess calories. If your work requires you to sit for long hours, it may be time to start a regimen that allows you to get at least thirty minutes of exercise daily. A treadmill desk can even be beneficial. It doesn’t have to be too strenuous – you can even start with jogging! Just make sure it’s regular, as consistency is key.
- Ensure to de-stress
A peer-reviewed study conducted by researchers in Athens, Greece, found that an 8-week stress management program helped volunteers to reduce their body mass index (BMI). This shows how much your body reacts to stress.
Prolonged stress raises your body’s production of a hormone called cortisol. In the long term, this hormone increases one’s appetite for sugar. More sugar raises insulin levels, which converts excess sugar to fat. So, ensure to relax every once in a while; it’s good for your body.
- Stay hydrated
According to the NHS, people sometimes confuse thirst with hunger. So, you don’t always have to reach for some cookies whenever you feel that tiny rumble. Also, whenever you feel thirsty, ensure that you drink pure water.
Sodas and energy drinks contain high amounts of sugar and caffeine, which will not help you on your weight loss journey. Water aids digestion and bowel movement and flushes bodily toxins, helping you stay healthy.
Before You Start
Losing weight can seem like a challenging commitment, but the key to it is staying consistent. There’s no magic to it; all you need do is take small daily steps and ensure they become a habit. As time progresses, you’ll begin to see the effects of your new lifestyle, giving rise to a healthier you!