Losing that extra belly fat may seem difficult and hard to reach, but sometimes, a small boost is all your body needs.
There are so many myths about weight loss that it seems impossible to know what is right and what is wrong nowadays.
However, there are quite a few things and habits all nutritionists agree that can help and boost your weight loss.
Following is a list of those 25 weight loss tips that have been confirmed over time, so keep reading to find out which things you’ve been hearing are myths, and which ones are truths.
1. Drink as much water as possible
Water does wonders for our bodies in every aspect.
It doesn’t only cleanse your body from all the harmful chemicals, but it also helps boost your metabolism and help your body to process foods faster which ultimately results in less fat being stored.
Additionally, a study has shown that drinking water half an hour before your meal helps consume fewer calories than usual, which helps weight loss drastically.
People often confuse thirst with hunger, so a glass of water might be what you wanted, not food.
2. Avoid sugars
Sugar is one of the major factors for weight gain and obesity, and by reducing the amount of sugar you consume, you not only minimize the probability of gaining weight, but you make your body healthier and stronger.
By consuming less sugar and fewer calories, your body starts feeding off the stored fat, resulting in you losing more weight.
Additionally, when your cut sugars, your insulin levels lower, which causes your kidneys to shed all the excess sodium of your body, reducing bloats and excess weight.
3. Go on a low carb diet
The whole nutrition world has been talking about carbs lately.
Thanks to the technological and medical advancements, everyone is becoming more aware of the effects of carbs and why they are bad for the body.
And unlike a few years back when everyone recommended a low-fat diet, today nutritionists recommend going on a low-carb diet instead.
Why? Because minimizing the consumption of carbs and practicing a low-carb diet has shown to help lose 2 to 3 times more weight than being on a low-fat diet.
4. Reduce your portion sizes
The whole problem behind your weight can be solved with a simple reduction of portion sizes.
By reducing your portions, you reduce the calories you consume, which is obviously the right path to weight loss.
The good thing about this method is that you don’t have to consume 50% of you did previously.
Instead, you can start slowly and removing one bit at a time until you’ve come to a portion size that satisfies your daily needs.
5. Count the calories of your meals
Counting calories is one of the oldest weight loss methods that never dies.
When you know how many calories your body needs you can adjust your meal plans to consume only as much as it needs.
By doing this, you’re giving your body just enough energy it needs to go through the day along with all the nutrients, at the same time minimizing the damaging calories you don’t need.
6. Eat fruits and vegetables
Fruits and vegetables are low in calories, fat and high in nutrients, vitamins, and fiber, essential ingredients to weight loss.
Nutritionists recommend that 50% to 75% of your plate should be fruits and vegetables.
Additionally, you should tend to include the ones that have more distinct and bright colors because they have more antioxidants in them that help reduce inflammation and boost weight loss.
7. Eat spicy foods
Research has shown that eating some spicy foods can help increase your heart rate and boost your metabolism.
Additionally, capsaicin, a chemical found in some spicy foods like chili peppers is a very efficient appetite suppressant that can help you feel less hungry.
But, beware not to consume too much spicy food, as some people develop tolerance of the effects of capsaicin which will limit or eliminate completely the long-term effects of it.
8. Do some kind of exercise
Exercise helps you burn calories and improve your overall physical and mental health, as well as lose fat in areas you focus the exercises on.
You can do various exercises such as aerobics, lifting weights and cardio.
All of them focus on different types of calorie burning and muscle building, so you can try them out and find a type of exercise that fits your lifestyle and preferences.
9. Eat foods that are rich in fiber
Fiber is one of the most effective nutrients for weight loss.
The reason for this is because fiber helps you feel fuller during the day.
When you feel full, you experience less hunger and eat less, which ultimately results in losing weight.
10. Consume supplements
Contrary to the beliefs a few years back, supplements can help your body function healthy, boost your metabolism, and improve your gut function.
There are various types of supplements you can add to your diet, including probiotics, proteins, vitamins, and omega-3 acids.
These are food supplements that don’t have harmful chemicals in them but can help you lose weight while maintaining your healthy nutritious values and aid your body to shed those extra pounds a bit easier.
11. Avoid sodas and sugary drinks
Sodas and sugary drinks are one of the worst things to consume when you’re on a diet or trying to lose weight overall.
That’s mainly because they are extremely high in sugar, and sugar is just a way to get a sudden rush of energy without getting anything nutritious in return.
Instead of drinking sodas and drinks that have tons of sugar in them, you can opt for natural teas, fruit beverages, or, the best option for any diet – water.
12. Chew slower
Not chewing your food enough and swallowing big chunks makes it difficult for your body to process, which results in you feeling bloated.
But, if you chew your food slower and to smaller pieces, you help your body break it down easier and you will give your brain the time it needs to register that you’ve had enough food.
13. Eat more proteins
Proteins help you feel more full during the day and with it, reduce your cravings. A study has shown that being on a high protein diet helps boost metabolism and reduce calorie intake by 441 calories.
Protein can be consumed through different meats and natural foods, but adding a protein supplement to your diet won’t harm you either.
14. Avoid processed foods
Processed foods are bad for your body in so many ways.
They aren’t only unhealthy, but also full of fat and other chemicals that cause you to gain weight in more than one way.
Most processed foods have had their nutritious values stripped off them, so by consuming them, you don’t bring anything nutritious to your body, only calories, and fats.
Moreover, eating processed foods is tightly linked to obesity, so if you want to lose weight, it would be better to go for natural or less processed foods.
15. Eat at the same time every day
Your body is being trained by your habits, and it shows in your physical looks.
When you eat at the same time every day, you’re getting your metabolism used to function the same way every day.
You will notice that your visits to the bathroom will be more consistent every day which helps your body function healthy and regulate your nutritious values easily.
16. Drink black coffee and tea
We already explained why you should avoid drinking sodas and sugary drinks, so what can you drink if you’re feeling thirsty?
Well, if you’re feeling tired, sleepy or thirsty, don’t reach for that juice or soda.
17. Rest well
Yes, exercising does help weight loss, but so does resting and sleeping.
Lack of rest drains your body of energy, and we all know what we crave to get a boost of energy – sugar.
And that extra sugar does not only contribute to you gaining those extra pounds but also sabotages your diet.
If you continue depriving yourself of sleep and rest, it will be difficult to keep your meal plan going, which causes many to quit the diet and give up their weight loss.
18. Write down what you’re eating
A really important step on your weight loss journey is knowing what you’re eating, especially if you’re following a certain meal plan or want to change your current one.
This will allow you to see what you’re doing wrong if you’re not losing weight and see what benefits your body when you’re dieting.
19. Eat a good breakfast
Breakfast is with reason titled the most important meal of the day.
It sets you up for either success or failure for that day, so you have to carefully pick what you will eat for breakfast.
The best option for breakfast is some type of quality protein that will keep you full during the day.
Eggs are the most common source of protein that is suitable for breakfast, but if you don’t eat eggs, any other substitute will do.
Just remember to avoid consuming processed foods or food that is high in carbs.
20. Set your periodical goals
Whatever you do in life, it’s important to have a goal to work towards, and the same thing goes for weight loss.
To keep yourself motivated, it’s good to set a weekly, monthly and even a yearly goal.
When you reach your short-term goal, you will be motivated to keep working and reach your long-term goals.
21. Include 3 food groups in every meal
Nutritionists recommend preparing each meal with 3 ingredients: protein, vegetables, and grains.
These ingredients give your body all the essentials it needs to go through the day without burdening it with unnecessary things.
Just make sure when you choose grains, choose some that provide plenty of fiber and nutrients.
22. Don’t skip meals
Skipping meals is not something that’s recommended if you want to lose weight, regardless of how many calories it cuts from your daily intake.
It just causes you to feel hungry all day and force your body to store everything later on to compensate for the lack of energy and nutrients.
23. Don’t mind the scale
Dedicating yourself to dieting completely and not seeing the results in the number that you wanted, it can be so demotivating.
But, the number on the scale is not actually that important.
You may be losing weight as fat and replace it with muscle at the same time if you’re exercising, so when you look at the scale, it won’t show a lesser number when you’re in fact, losing weight.
24. Pack snacks
No, not snacks like chips and fries.
Pack something healthy that would satisfy your cravings when you’re out and about.
When you’re out with your friends or just strolling through town, you might start feeling hungry and having a healthy snack in your bag is really convenient in these types of situations.
Eating something healthy will temporarily tone down your hunger and you won’t have to cheat your diet.
25. Reward yourself
It’s important to keep yourself motivated throughout your weight loss journey, and not just by looking at the numbers.
You can reward yourself when you reach a certain milestone and buy yourself those shoes you’ve always wanted, or that dress you wanted to buy when you lose enough weight.
However, avoid rewarding yourself with cheat meals as it goes against your initial goal, which is to lose weight.