If you have an idea on the average weight you can lose in a month, you’ll understand that a 12-week weight loss program is a healthy approach. But, how can you make sure that you’ll achieve your goals in 3 months? Here are 12 practical and effective tips to help you lose weight.
1. Plan Your Daily Meals
Monitoring the foods that you consume is a vital key to a successful weight loss program. The best way to do this is to prepare your own meals. However, with today’s hectic schedule, cooking your meals can pose a challenge.
One way to manage your hectic schedule is to plan your weekly meals during your free day. You can also pre-cook some of our meals. That way, you can just reheat your food during your busy days.
2. Don’t Skip Meals
A common mistake when shedding some excess pounds is constantly skipping your meals. While this method may decrease the number of calories you consume, it may also lead to hunger and cravings. As a result, you will be tempted to eat more, especially if you are very hungry.
For this reason, one of the most valuable tips to help you lose weight is to eat regularly. This will also help you burn calories and reduce the temptation to munch on high-calorie, fatty, or sugary products.
3. Add High-Fiber Foods
According to a study, adding 30 grams of fiber to your diet can help you achieve your weight loss goals. This is not surprising because fiber can make us feel satiated without eating tons of calories. Furthermore, this nutrient can also enhance our bodies’ response to insulin.
Thus, adding high-fiber foods in your diet will not only help you shed those unwanted pounds. These products also promote a healthy heart and digestive system.
4. Eat a Colorful Diet
Fruits and vegetables are the most common source of fiber. But, that’s not all. As you know, these products are also rich in healthful substances such as antioxidants, vitamins, minerals, and other plant compounds with healing potentials. The best part is that a lot of fruits and vegetables have 50 calories or less.
Thus, another great advice in this list of tips to help you lose weight is to eat a variety of fruits and vegetables with different colors.
5. Drink Plenty of Fluids
Keeping yourself well-hydrated is essential in any weight loss program. As a general rule, health experts recommend drinking about 1.2 liters (6 to 8 glasses) of fluids every day. If you’re exercising or the temperature is warm, it is strongly advised to drink more.
Aside from that, the type of fluid that you’re drinking is also crucial. Keep in mind that some beverages have high-calorie contents such as juices, soda, and other carbonated drinks. Thus, as much as possible, opt for the zero-calorie beverage, which is water.
6. Add Herbs and Spices in Your Meals
One of the most common tips to help you lose weight is to limit your salt consumption. As you know, various studies have linked a high sodium diet to bloating, obesity, and other health problems.
The good news is that you can use low-calorie herbs and spices to flavor your meals. Some of these seasonings can also help shed those excess pounds. One, in particular, is chili pepper. This specific spice has capsaicin that can burn fat.
7. Check Food Labels
Today, checking product labels is a vital step to determine the amount calories you’re consuming. But, that’s not all. Knowing how to read labels can help you pick healthier products. Through this, you can also avoid food ingredients such as preservatives and artificial flavorings.
8. Be Physically Active
Another valuable advice in this list of tips to help you lose weight is to be physically active. Keep in mind that both food and exercise have crucial roles in your weight loss journey.
But, there’s more. Regular workouts will not only help you burn calories. These activities can also help you build a physically fit body and improve your overall well-being.
9. Avoid Banning Foods
Ever wonder why light yogurt has become less popular nowadays? Before, a lot of people trying to lose weight have banned fats in their diet. Today, we now know that healthy fats can improve our health.
Thus, banning certain products, including your favorite comfort foods, is not necessary. The trick is to set some boundaries and avoid overindulging, especially if you’re eating processed and high-calorie foods.
10. Use Smaller Plates
An effective trick in this list of tips to help you lose weight is to use small plates and bowls. Through this, you can practice portion control. After some time, you’ll get used to eating smaller meals.
In addition, keep in mind that the stomach will send a message to the brain to let us know that we are already full. Typically, this process will take about 20 minutes. Thus, eating slowly may lessen the amount of you eat.
11. Stock Up on Nutritious Foods
When we feel hungry, it is normal for us to reach for the closest food we have. Thus, stocking on the right kind of products can make a great difference. The best way to avoid eating high-calorie foods with minimal nutrients is to stock up on nutritious snacks such as berries, nuts, or homemade granola bars.
12. Limit Drinking Alcoholic Beverages
The last in this list of tips to help you lose weight is to limit alcohol consumption. Basically, alcoholic beverages are not only loaded with empty calories. These drinks can also increase your weight over time.
The Role of Fiber in Weight Loss – https://www.health.harvard.edu/blog/making-one-change-getting-fiber-can-help-weight-loss-201502177721
Smaller Plates for Weight Loss – http://www.fasebj.org/cgi/content/meeting_abstract/20/4/A618-c
How does Water Help You Lose Weight – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929932/
How does Alcohol Hinder Fat or Weight Loss – https://www.bodybuilding.com/content/5-ways-alcohol-hinders-fat-loss.html