12 Tips to Help You Lose Weight on the 12-Week Plan 0 21

Blue-colored word tips written in white plastic cup with three lines under the word dining area as background, 12 Tips to Help You Lose Weight on the 12-Week Plan

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

Capsaicin Can Help You Burn Fat – https://www.acs.org/content/acs/en/pressroom/presspacs/2010/acs-presspac-july-21-2010/new-evidence-that-chili-pepper-ingredient-fights-fat.html

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

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5 Reasons Running May Not Help You Lose Weight 0 15

fit woman wearing white tank and black pants running in a track and field stadium, mistakes when running for weight loss, 5 Reasons Running May Not Help You Lose Weight

One day, you’ve decided to transform your body and embark on a weight loss journey. So, you start to jog every morning and eat a healthy diet. Everything is going great. Until one day, the number on your scale is moving slower than usual. So, what is happening? The culprit is probably the type of exercise you’re doing. To give you a better idea, here is a list of common mistakes when running for weight loss.

1. Focusing Too Much on the Number of Calories Burned

The first in this list of mistakes when running for weight loss is focusing on calories burned.

Basically, a caloric deficit is a vital factor in losing weight. However, focusing too much on the number of calories burned is not a good idea.

Keep in mind that we are burning calories even with a sedentary lifestyle. Our bodies need a lot of energy to perform various processes. Thus, calories are not only burned during a workout. But, this does not mean that you don’t need to exercise. Regular workouts have numerous health benefits.

Now, going back to the main problem. A lot of people pick running because it burns more calories compared to strength training. However, this is only in terms of short-term effects.

To give you a better idea, the main objective of resistance training is to build muscles. When you have more muscles, your body will demand more energy to perform its daily tasks. Thus, in terms of long-term effects, strength training will burn more calories.

2. Your Workout Lacks Intensity

When jogging, one lesson we often learn is controlling our pace to run longer and further. There is nothing wrong with this if your main objective is to build endurance. However, if your aim is to shed some pounds, lack of intensity is one of the typical mistakes when running for weight loss.

Basically, the main idea here is simple. If you want to burn more calories, you have to let your body work harder. The best way to do this is to add speed and intensity in your workouts.

This is one reason high-intensity interval training (HIIT) like sprinting is gaining popularity. Basically, these activities will make you tired in just a short period. However, it will also let you burn more calories because your body is performing several processes during and after these types of activities.

An added benefit is that these activities only require a minimal amount of time. Hence, if you have a busy schedule, doing HIIT workouts is a great fitness activity. But, always remember to gradually increase the intensity of your workouts to avoid injuries.

3. You’re Running Too Much

We often think that when we run daily and for longer periods, we burn more calories. However, in this list of mistakes when running for weight loss, a lot of people are guilty of this mistake.

The main reason for this is stress. When exercising, our bodies release the stress hormone cortisol. This specific compound has numerous roles in the body, including your ability to burn fat. Most of the time, this is not harmful. However, when you constantly have high levels of cortisol, it may lead to undesirable effects. Among these are inflammation, fat build-up, muscle breakdown, slow recovery, and a compromised immune system.

This is the utmost importance of rest in any workout regimen. Allowing your body to recuperate will not only recharge your bodies. It can also prevent injuries and weight loss plateaus.

4. There is No Variation in Your Fitness Routine

One of the most common mistakes when running for weight loss is the lack of variation.

To explain further, as runners our main goal is to improve our endurance. The best way to achieve this is through steady state cardio or running at a moderate pace. While this can provide progress, there is also a flaw in this method.

Keep in mind that our bodies can adapt to our workout routines. This is the main reason running for longer periods becomes easier if you do it regularly. The problem is that once your body adapts, it affects your metabolism. Thus, after some time, you’re going to burn fewer calories, resulting in a weight loss plateau.

A solution to this dilemma is to diversify your workout routine. Adding some strength training exercises can make a great impact.

Today, a lot of fitness experts recommend lifting weights or HIIT if your main goal is fat loss. One reason is that these activities cause micro-tears in your muscles. To repair these damages, your body will need energy. Thus, you are burning calories during and after your workout.

Furthermore, diversifying your exercises can hinder your body from adapting to your routine. As amazing as it is, our bodies cannot predict our next move unless you’re doing the same thing over and over again. By adding various kinds of exercises in your workout routine will not only help you avoid boredom. It can also affect your weight loss journey.

5. Doing the Same Cardio Workout

By now, you’re already aware of the importance of muscles and variation in your weight loss journey. Thus, if you only jog or run to shed some pounds, your progress may hit a wall after some time.

But, this doesn’t mean that running is not a good exercise. Certainly, this type of cardio exercise can provide numerous benefits. But, let’s face it. Regularly running for 30 or 40 minutes takes a lot of time and determination, especially for beginners.

Thus, if you’re looking for a motivating way to lose weight, try varying your activities. Running is not the only cardio exercise you can do. You can try swimming, sprinting or jumping rope.

Aside from that, don’t forget to add body-weight exercises or weight lifting in your in your workout routine. This will not only prevent a weight loss plateau. It can also help transform your body.


The Body Adapts to Exercises – https://www.newscientist.com/article/2075721-our-body-adapts-to-intense-exercise-to-burn-fewer-calories/

Weight Loss Plateau – http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615

Alternating Workouts – https://www.bodybuilding.com/fun/wotw44.htm

High-Intensity Intermittent Exercise and Fat Loss – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/

Calories Burned for Common Exercises – http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999?pg=2

Exercise and Cortisol – https://www.ncbi.nlm.nih.gov/pubmed/18787373

Why You May Need to Exercise Less – https://chriskresser.com/why-you-may-need-to-exercise-less/

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