You’ve likely heard a lot of crazy weight loss tips over the years. Whether it was to replace meals with “cookies” or drink celery every day, these tips are often promoted by individuals without any expertise in health. If something sounds too good, it is probably true. There are many misguided suggestions, but there are also some legitimate and research-backed tips for those with a weight loss goal who are in a good mental state.
Improving your diet’s quality is one such tip. A study published in Nutrition Hospitalaria in February 2023 looked at the data of more than 15,000. Researchers found that people who consumed the least processed food had a lower obesity risk. Those who consumed the most processed foods had an increased risk. Plant-based diets are exceptionally well-researched. In a study of over 200 dieters, those following a low-fat, plant-based eating plan for 16 weeks lost more weight than a control group, according to findings published in October 2022 by Obesity Science & Practice.
Multiple studies have also shown that having a solid social support system in your weight loss efforts can be helpful. This could come from friends and family, a trainer, an online community, or an app. According to a study published in Digital Health in July 2022, joining an online support community can increase motivation. A 10-year literature review on the role of support groups in online communities for obesity health concluded that this support was associated with improved weight loss behavior, according to an article published in the Review of Communication Research in June 2022.
When it comes to losing weight, your mindset is essential. A study published in the February 2022 issue of Obesity revealed that people who successfully lost weight and kept it off embraced setbacks. They saw them as temporary pauses rather than failures.
Here are more tips approved by experts and backed up by science to help you reach and maintain a healthy body weight.
How to Reduce Fat in Cooking
Daniel Green, chef at Daniel Green’s Kitchen, shows you how to reduce Fat with this simple hack.
Slow down and eat
“I teach my clients to select foods they enjoy, taste every morsel before putting it in their mouths, and chew with intention. I tell them to chew food slowly and only swallow it when it has been chewed. We need time to realize when we are full. “Eating slowly allows us to not only enjoy our food but also gives us better clues as to satiety.”
Enjoy Your Food
We are often told what food to eat. But we tend to develop unhealthy habits when we don’t enjoy it. Try out new fruits and veggies. Learn how to create new dishes with flavor and variety. Spices and herbs can elevate the flavor. You can also enjoy the sweetness of fruits and the depth of steamed and raw vegetables. Your relationship with food doesn’t need to be unpleasant.
Keep a Daily Gratitude Journal
Our eating habits can be linked to our emotions, whether we are aware of it or not. We may turn to food when we are stressed. I encourage my clients to keep a gratitude journal or a journal where they can write down things that make them happy. This will help them cope better with stress.
Batch Cooking and Preparation
Every Sunday, I cook enough chicken to last the entire week. I measure out 3.5 ounces of chicken, remove the Fat and bake it. I then put this into a container with mustard and frozen vegetables so I could take one to work each day. I divide 1/4 cup rolled oatmeal into individual containers, with one tablespoon of each natural peanut butter, ground flax, and a pinch of each protein powder and Cinnamon for sweetness. “So when I wake up a zombie, I just need to add water and a microwave!”
Do not forget the weights
“Be sure to lift weights at least twice or three times per week.” Use weights of moderate to heavy resistance — three or more sets of 10 to fifteen reps, with weights you can handle — to increase muscle mass. “When you have more muscles, food is more likely used as fuel rather than stored as fat.”
Get Enough Z’s
Sleep deprivation can lead to an increase in appetite and weight gain. We crave sweet and salty foods when we are tired. Why? You crave higher-calorie foods whenever you experience more intense hunger. Inadequate sleep can also affect how you think and feel, making it difficult to make rational decisions in other areas of your life. If we flip the coin, we can assume that our bodies function better when well-rested. This would mean we would only eat until satisfied and when truly hungry. “Our hormones will also be more balanced because our bodies have the time to repair and refresh.”
Think Big, Not Small
Focus on weight loss “big rocks” — There are a few key areas where you can get the best bang for your weight-loss buck. By prioritizing these and letting go of all the small details that can overwhelm you, reaching your goals will be more accessible and more sustainable. Pay attention to your nutrition, especially the calories, fiber, and protein. Prioritize strength training, daily step count, and recovery.”
Beyond the Scale
While the scale is helpful, there are other things to consider. Take regular measurements and photos to help you track the progress that may not appear on the scale. You can also keep a running record of victories outside of the scale. This will keep your weight in perspective, and you can see all the positive changes you are making to improve your health and lifestyle.”