As of today, you’ve probably encountered hundreds of weight loss tips and tricks. But, are these tips effective and safe? Some may work, but not all of them. To give you a better idea, here is a list of the best diet tips for weight loss that doesn’t result in starvation, dumping your social activities, or doing anything unusual.
The Best Diet Tips for Weight Loss
1. Know Your Calorie Budget
One of the most important advice in this list of the best diet tips for weight loss is to know your calorie budget.
In every weight loss programs, calories will always play a vital. For you to shed those extra pounds, a caloric deficit is imperative. However, going below your recommended daily calorie intake may endanger your health. Thus, before you start your weight loss journey, it is best to know your calorie budget.
The estimated calorie budget for every individual will vary depending on your age, gender, and activities. According to the 2010 Dietary Guidelines for Americans, a female (19 to 30 years old) with a sedentary lifestyle should consume at least 1,800 to 2,000 calories per day. For males, the range is between 2,400 to 2,600 calories each day.
2. Focus on Nutrition instead of Calories
While calorie counting is effective for a lot of people, it can also be a confusing and tedious task. Thus, instead of focusing on the calories of every food, a better and simpler approach is to focus on the nutrient contents of the food.
Always remember, your body will need a daily dose of carbohydrates, proteins, and healthy fats to deliver energy and positive weight loss results. Thus, it is crucial to include these three macronutrients in your meals.
3. Have a Colorful Diet
Different colors can help brighten your life and health. As you know, essential nutrients are necessary to keep our bodies strong and efficient. But, some essential nutrients can also help you lose weight. For example, various kinds of vitamin B have a role in boosting your energy and metabolism.
Thus, in this list of the best diet tips for weight loss, another valuable advice is to always include colorful fruits and vegetables in your every meal. An added benefit is that these foods contain antioxidants that can help prevent certain diseases.
4. Avoid Skipping Breakfast
In today’s fast-paced lifestyle, a lot of people don’t have time to sit and enjoy their breakfast. While most studies suggest that eating breakfast has no significant impact on weight loss, breakfast is still the most important meal of the day. The main reason is that eating your first meal in the morning will help energize your day. From there, you can burn more calories and eat less throughout the day.
5. Avoid Getting Hungry
Losing weight is not primarily about eating less. For some people, they limit the food they eat, resulting in intense hunger. As a result, some of us will end up eating more and anything available, which is typically processed foods.
A great advice in this list of the best diet tips for weight loss is to always carry some nutritious and low-calorie foods like nuts in your bag. That way, if you feel hungry, you can reach out for a healthy snack.
6. Water is Essential
Drinking at least 8 glasses of water will not only ensure is functioning efficiently. Water can also help you burn more calories and make you feel full.
Aside from that, sometimes, thirst can disguise itself as hunger. So, if you feel hungry, try drinking some water.
7. Limit Salty Foods
One of today’s leading contributor to weight gain is consuming too much salty foods. Basically, high sodium intake has been linked to bloating, weight gain, and inability to shed stubborn fat. Moreover, eating too much salty foods can lead to thirst and hunger.
For these reasons, always check a product’s label. If the food has high sodium contents, try to avoid it. This can greatly impact not only your weight but also your health.
8. Use Herbs and Spices
Using herbs and spices is a great way to flavor your foods without adding too much salt or other artificial flavorings. Remember, these natural flavor enhancers are low calories and contains essential nutrients.
Furthermore, some herbs and spices can aid your weight loss journey. An example for this is chilies. This spicy food can help you burn fat because of its capsaicin.
9. Diet Soda Won’t Help You Lose Weight
For some people, they opt for a diet soda instead of the regular, thinking that it is a better option. However, both products can make you gain weight. The main reason is due to artificial sweeteners. Basically, several studies have linked these chemicals to belly fat, high cholesterol levels, and other health problems.
10. Say Yes to Healthy Fats
While a gram of fat contains 9 calories, this doesn’t mean that we can eliminate it in our diet. Keep in mind that your body, especially your brain needs fats to function properly. Furthermore, fats help in the absorption of fat-soluble vitamins. Hence, not all oily products are your enemies. Adding healthy fats to your diet is one of the best diet tips for weight loss and your health.
11. Get to Know Your Hunger Hormones
Food and exercise are not the only variables that can affect your weight. Hormones can also contribute to the success or failure of your weight loss journey. One important hormone is ghrelin.
Basically, ghrelin is a hormone that controls our hunger and drives our appetite. Typically, every three or four hours of fasting, an increase in ghrelin levels occurs. A diet deprived of carbohydrates can also lead to a spike in the levels of this hormone. When this happens, we will feel hungry and crave for sugary products.
The best way to control your ghrelin levels is to eat small and balanced meals every three or four hours.
12. Keep a Food Journal
While this may seem as a tedious task, keeping a food journal can help you succeed in your weight loss journey. Through this, you can keep track of what you eat and understand your eating habits. From there, you can make some adjustments in your diet, which may help you achieve your weight loss goals.
13. Meal Planning is Vital to Success
In this list of best diet tips for weight loss, an important advice that can help you succeed is meal planning. This is especially true if you have a busy schedule.
As you know, preparing your own meals is the best way to monitor your calorie intake. However, most of us don’t have the time buy and cook our own food on a daily basis. This is where meal planning becomes valuable.
During your free day, you can sit down and plan your meals for the week. From there, you can but the necessary ingredient and precook some of your meals. This will definitely save you some time and ensure you’re eating the right foods
14. Keep Other Foods Away when Eating
Traditionally, when we eat, we place the food at the center of the table for everyone to enjoy. However, if you’re trying to shed some pounds, this can tempt you to put more food on your plate and get a few more afterward.
A good solution for this is to get what you need to eat and keep the other foods out of sight. Through this, you can avoid the temptation to eat more.
15. Start Your Meal with a Low-Calorie Soup
Before eating your meals, having a low-calorie soup can help reduce the overall calories you will consume in your meals. As you know, soups can make you feel satiated. Thus, you’ll eat less food from your main dish.
16. Take Your Time when Eating
When you’re eating, the stomach will notify the brain once it’s full and satisfied. This notification process will approximately take 20 minutes. This is the main reason rapid eaters tend to overeat. For this reason, taking your time to bite and chew your food can help tune in your body’s satiety signals.
17. Don’t Eat the Last Bite of Your Meal
Aside from eating slow, another great advice in this list of the best diet tips for weight loss is to refrain from eating the last bite of your meals. Through this, you can reduce the total calories in your every meal. This may seem a small reduction, but it’s still an effective way to cut down your calorie intake.
18. It’s Ok to Eat at Night
A lot of people follow certain rules when trying to lose weight. One of these rules is to avoid consuming food at night. However, eating around 30% of your daily calories after 7 p.m. will not make you gain weight. Just make sure that your body can digest the food before you go to sleep. Food digestion will typically take about 90 minutes.
19. Master the Art of Breathing Away Your Cravings
One excellent stress management technique is deep breathing. As you know, when you’re craving, you’re also stressed. Thus, one method to help overcome your food cravings is to relax and take some deep breaths. Plus, deep breathing exercises can increase the supply of oxygen in your brain and body tissues.
20. Eat before Going to An Event or Party
When you attend a party or event, you’re not in control of the food they serve. Most of the time, you’ll end up eating fried, cheesy, or starchy foods. If you’re starving, you’ll probably eat a lot of these foods.
As a solution, you can have a light meal before going to a party. In addition, you should also avoid high-calorie drinks.
21. Try Using Chopsticks
Unlike spoons and forks, using chopsticks is a bit more complex. However, chopsticks can help you control the food you consume. Plus, when using chopsticks, you also have to be careful so your food won’t fall off. Hence, you’re also eating slower than your usual pace, which is good for your body’s satiety signals.
22. Occasional Treats are Good for You
One of the best diet tips for weight loss is to occasionally allow yourself to eat anything you want. An occasional treat can help ward-off food cravings. However, you have to make sure that you don’t overindulge.
Nonetheless, if you are determined to give up your favorite treat, here’s an effective strategy you can try.
Take a small portion of your favorite food and take a few minutes to smell it. Afterward, take a small bite, chew it slowly, and move it around your mouth. When doing this, focus on the food’s texture and flavor. After swallowing, ask yourself if you want more. If yes, then repeat the process until you feel satisfied.
Basically, mindful eating is an excellent way to enjoy your food and satisfy your cravings. Once you are content, food cravings will rarely occur.
23. Post-Workout Nutrition is Important
When shedding some pounds, most of us will try to burn a lot of calories and consume fewer calories. However, keep in mind that eating the right kind of foods after a workout is vital. This will help in your body’s recovery, prevent health problems, and help you avoid binge eating.
24. Sleep Your Weight Away
Sleep deprivation can cause numerous negative effects, including weight gain. Getting sufficient amount of sleep will not only prevent weight gain. If you work out, your muscles are built during this resting phase. With more muscles, you are able to burn more calories.
25. A Positive Attitude can Make a Big Difference
The last in this list of the best diet tips for weight loss is having a positive attitude. This may seem unrelated to your diet. However, having a positive mindset can help you overcome your food cravings, stay on a healthy diet, workout during your lazy days, and eventually lose weight. It is a matter of saying I CAN instead of I CAN’T.
A Guide for Daily Calorie Intake – https://health.gov/dietaryguidelines/dga2010/dietaryguidelines2010.pdf
Vitamin B and Weight Loss – http://www.cgfi.org/2016/06/vitamin-bs-role-weight-loss/
Breakfast and Weight Loss – http://time.com/3154467/breakfast-lose-weight/
Water can Help You Lose Weight – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929932/
Salt and Weight Gain – https://www.ncbi.nlm.nih.gov/pubmed/24972464
Health Risks of Diet Soda – https://news.uthscsa.edu/beware-diet-sodas/
Hunger Hormones – https://www.ncbi.nlm.nih.gov/pubmed/17212793