10 TRICKS TO LOSE WEIGHT THAT ANYONE CAN DO
These 10 tricks will make you lose weight and without so many sacrifices, they are also backed by science.
It goes without saying that losing weight is difficult. Sometimes, especially on the days when you want to eat a whole pizza, getting advice from other dieters can keep you on track to reach your weight loss goals.
How to lose weight is a popular Reddit topic and many turn to message boards asking for weight loss tips/tricks and exercises that really work.
In multiple threads, people share which habits had a significant impact on their weight loss efforts. Although respondents are from everyday users, many of the boards have strong scientific backing.
We searched Reddit for the best weight loss strategies that helped real people lose weight. Give them a try and see if they work for you, too.
1.DRINK WATER INSTEAD OF REFRESHMENT
It is a simple, but an effective exchange. Leaving calories empty and liquid, like soda, alcoholic beverages, and sugary coffee-based drinks, will have a big impact.
The soda is loaded with sugar and the potentially incomplete ingredients. For example, a can of Coca contains 39 grams of added sugar (more than the recommended daily maximum of 36 grams) and 140 calories. Just one per day will save you almost 1,000 additional calories per week.
Also, drinking so much sugar could increase your risk of serious illness. A study published in the Journal of Nutrition suggests that people who drink sugary drinks like soda have 10% more visceral fat, the fat you can’t see hiding deep in your body around your organs, than people who avoid drinking soda. This type of fat has been linked to heart disease and diabetes.
2.PREPARE YOUR MEALS AND TAKE THEM EVERYWHERE
If you’re having a hard time choosing healthy foods right now, preparing meals ahead of time can save you from those impulsive, not-so-important decisions.
Hectic work schedules and family commitments make it difficult to turn down fast foods or frozen meals that can be made in minutes. Taking a day or two of your week to prepare them will ensure that your meals are full of protein for muscle development, fiber, carbohydrates, and healthy fats, all essential when you are looking to lose weight.
3.LOSE WEIGHT WITH INTERMITTENT FASTING
More than one person on Reddit gave their trust to intermittent fasting. Basically, their food is restricted during fixed hours and they eat normally, or even more than they would on other occasions.
In fact, intermittent fasting is just as effective for weight loss as daily calorie restriction, according to a study at the University of Illinois at Chicago. In this experiment, people who fasted consumed 25 percent of their daily calorie needs every other day, known as “fasting days.” On their “holidays” or “cheat meals” they consumed 125 percent of their calorie needs. So if you normally eat 2,000 calories a day, you will eat 500 calories one day, followed by 2,500 the next day.
Any diet can work, as long as you are consistent and can follow it. “People who can benefit from this type of fasting on alternate days are those who prefer to feel that they are not restricting food intake 3.5 days a week,” says Alan Aragon, nutrition adviser at Men’s Health. This means that it is difficult for you to follow a diet all the time, and you will like the flexibility that free days can give you.
4.ONE STEP AT A TIME
Following a meal plan along with an exercise routine can be quite difficult which is why the Reddit p-Nutz user encourages people to start with just a little tweaking.
For example, make it your goal to walk every day instead of running three kilometers. “After a while, that will be normal,” writes the Redditor. “Then tackle any meaningless healthy food until it’s normal. Count calories until it becomes natural, maybe you will start paying attention to macros after a while, join a gym or try that fit hobby you want to try, ”he explains.
In 2009, a combined task force made up of the American Nutrition Society, the Institute of Food Technologists, and the International Council on Food Information, concluded that small changes were the best way to tackle the problem of obesity. This is because small adjustments, such as walking every day, are easy to maintain.
5.GO SLOWLY WITH YOUR GOALS
Although we all want to lose fat and that the kilos disappear the moment we adopt healthy habits, rapid weight loss is not necessarily the best since it can be difficult to maintain and cause muscle loss.
“It’s frustrating at the moment, but much more satisfying over time than fast yo-yo diets,” says Redditor veracity, who lost 40 pounds.
6. NOT DRINKING CALORIES CAN BE A BIG DIFFERENCE
While smoothies or protein shakes may seem like a healthy option, they don’t always keep you satisfied. Redditor lazerdude07 attributes this small modification to a significant change in their efforts to lose weight.
As we have informed you, liquids empty from your stomach in less than an hour, while solid foods last from two to four hours. In addition, the food mix pulverizes the fibers and your body breaks them down faster, reducing the feeling of satiety.
7. EVERYTHING YOU NEED IS A LITTLE MOVEMENT EVERYDAY
‘I lost 40kg within a year’- wrote one user. She said that ‘The only thing that really worked for her was doing cardio every day, in just 30 minutes of good cardio a day.’
She also added “All you really need is decent movement every day. The jumps are really effective to lose weight, they are the ones that have helped me the most ”.
Cardio may feel like a difficult thing to do (unless you try one of these amazing cardio exercises), but according to a study at BMC Public Health, overweight people who included both cardio and weight training in their exercise program. 12 weeks lost more body fat than those who stuck to one or the other.
8.COOK ALL YOUR FOOD
One User said That -Do not eat anything that comes out of a bag, box or restaurant. That’s a good point: From A UK study found that people who ate more than five home-cooked meals per week were 28 percent less likely to have an overweight body mass index (defined as something above 25) and 24 percent 100% less likely to have excess body fat than those who ate less than three home-cooked meals per week.
This is because people who prepare their own meals tend to use healthier preparation methods, eat a wider variety of foods (such as fruits and vegetables), and eat less processed foods, which tend to be higher in sugar and calories. added, the researchers note. Plus, cooking at home motivates you to add other healthy habits to your daily routine, such as exercising regularly.
9.INCLUDE FRUITS AND VEGETABLES IN YOUR DAILY FOOD
You’re probably not eating enough fruits and vegetables, according to data from the Centers for Disease Control and Prevention (CDC). Only 12 percent of Americans eat at least 1.5 to 2 cups of fruit, while only 9 percent consume a minimum of 2 to 3 cups of vegetables a day.
But filling your plate with fruits and vegetables is crucial if you want to eat more food while consuming fewer calories. (Two cups of broccoli only contain 109 calories. Compare that to a cup of white pasta, which gives you around 200 or more.) Fruits and vegetables also contain a lot of intestinal filler fiber, which will help keep your hunger at bay between meals.
Plus, packing colorful products can lower your risk of chronic health problems, such as heart disease, type 2 diabetes, obesity, and even cancer, according to the CDC report.
Wesley Delbridge, spokesman for the Academy of Nutrition and Dietetics says “Fill half your plate with fruits or vegetables, and divide the other between quality carbohydrates (like whole grains) and lean protein for a satisfying meal,”.
- THE KETO DIET CAN HELP YOU LOSE FAT
The keto or keto diet is what we’ve all been talking about lately, but it’s not exactly new. The keto model is similar to the Atkins diet of the early 2000s but focuses more on carbohydrate restriction. When you eat, 60 to 80 percent of your diet is made of fat, 10 to 15 percent comes from protein, and less than 10 percent is made from carbohydrates. Here’s the problem.
The keto diet is extremely restrictive, which won’t work for everyone. But if you can go ahead, you should go into a ketogenic state, which theoretically will force your body to burn fat instead of glucose (a type of sugar found in carbohydrates), which helps you burn fat by default.
Plus, as one Reddit user points out, you’re forced to eat a limited number of foods, which means you have fewer opportunities to rely on unhealthy options. Plus, you really can’t eat carbohydrates, so you’ll immediately cut out refined carbohydrates, like sugary cereals and packaged snacks, which can help you cut down on your calories.
Hi, I’m Shelly P. Clayton. I’m a writer, fitness enthusiast and published health coach. I have been blogging about fitness, weight loss and lifestyle for over 7 years. I will share my experience and knowledge on health, beauty, wellness as an expert with a passion through my writing. Live the life you want. I believe in creating meaningful experiences for people to live healthier, more fulfilling lives.