Undoubtedly, losing weight is tough, but maintaining your weight loss in the long term is the main challenge that we all struggle with. So, to help you with that, we’ve put together some scientifically-backed weight loss techniques that can easily help you to lose a few extra pounds.
Having an optimum body weight is favored by all medical experts as it can save you from a variety of diseases. Obviously, losing weight is not the solution to every health concern, but there are some guidelines you can follow to lose weight in a healthful manner if your doctor recommends it. Experts strongly advise that you lose one to two pounds per week for the most effective long-term weight management.
Therefore, to help you in your weight loss journey, we have put together some effective ways to achieve it. So, let’s take a look at them:
Tried & Tested Ways to Shed Extra Pounds
Let’s take a look at some effective ways to lose weight effectively:
1. Drink Water & Stay Hydrated
You must find it strange but it’s true, drinking water can actually help you in losing weight. Studies show that within an hour of drinking a half-liter of water, you may burn 24–30 percent more calories.
Similarly, you can eat fewer calories if you drink water before meals, particularly if you’re aged 30 or older. If you substitute water for high-calorie, high-sugar beverages, you will lose weight more quickly.
2. Replace Carbonated Beverages with Healthy Drinks
You must already know that the use of Carbonated Beverages can affect your health badly. Drinking it in excess can seriously damage your whole metabolism. As you already know that these beverages are acidic in nature and have harmful effects on your body such as accumulating fats.
Therefore, to avoid taking excess sugars, one should replace these carbonated beverages with healthy and natural drinks like fresh juices, green tea, unsweetened black coffee, healthy milkshakes, etc. Moreover, to burn your extra calorie intake munching on ACV gummies is an excellent idea. In fact, from the many benefits of apple cider vinegar gummies, burning fat is a top one.
3. Have More of a Vegetarian & Fruity Diet
It’s always good to add a bit of green to your plate. In fact, you shouldn’t be hesitant to add leafy green vegetables to your plate. Despite being high in nutrients, you can eat them in large quantities without adding too many calories or carbs to your diet.
Although all vegetables are nutritious, some vegetables, such as potatoes, sweet potatoes, winter squash, and corn, have a greater carb content. So, you should try to avoid them if you’re trying to shed some pounds.
But if you want, you can still add them to your diet but remember to practice portion control to keep your calorie intake in check. On the other hand, veggies such as broccoli, cauliflower, spinach, tomatoes, cabbage, lettuce, cucumber, and peppers are the ones that you should be adding to your meal more often. Not only are these veggies low on carbs but they’re perfect for a low-carb diet as well.
4. Get Enough Sleep
You must be wondering what my sleeping habit has to do with losing weight. But trust us, a good night’s sleep is crucial for weight loss and the prevention of future weight gain. Unfortunately, according to studies, sleep-deprived persons are more likely than those who receive ample sleep to become overweight. And for youngsters, the figure is significantly higher. This is mainly because of poor sleep causes variations in hunger hormones, resulting in poor appetite regulation as well as a slowing down of your metabolism.
Therefore, if you want to lose weight effectively and maintain it in the long run develop a habit of getting a healthy amount i.e., 8 hours daily.
5. Add Physical Workouts to Your Routine
This is a no-brainer. We all know that physical activities help in weight loss and in maintaining it in the long run. Therefore, try to incorporate cardio exercises, such as jogging, running, cycling, or power walking, into your everyday routine. They won’t only help you in shedding some extra pounds but will also aid you to maintain your weight.
Similarly, lifting weights provides many advantages. Lifting weights will help you burn calories and protect your metabolism from slowing down. This is a well-known side effect of weight loss. A physical workout three to four times a week is a good idea. A personal trainer can assist you if you are new to weightlifting. Before starting any new exercises or routines, consult your doctor first.
People who cannot lift weights should try to do aerobic exercises. Exercises such as walking, jogging, running, cycling, or swimming are helpful for weight loss and health improvement. Both cardio and weightlifting are beneficial in losing weight but before adding them to your everyday workout routine do consult your medical practitioner.
6. Avoid Eating Too Much
Another common habit that you must develop in order to lose weight and maintain your weight loss, permanently, is eating in proportion. Don’t eat too much food at a time. Instead, try to consume food in small portions in different shifts. Eating in shifts helps your body to digest the already eaten food before you consume more.
Similarly, try to eat your food slowly and in small bites so you can feel full faster and consume fewer calories. Studies have shown this trick to be quite effective in limiting your food intake.
In a nutshell, you must remember that there’s no magical trick or technique that can help you lose weight instantly. Weight loss is a slow and steady journey that you have to patiently complete in order to reap its benefits forever. A balanced and nutritious diet is the key to achieving and maintaining a healthy weight.