1. Drinking Water – Especially Before Meals
Drink a glass of water about 30 minutes before you eat. It reduces your appetite and can also increase your metabolism.
2. Eating Eggs For Breakfast
Eating whole eggs can have all sorts of benefits, including helping you lose weight, but you also need to reduce or cut out the grains. Truth is, any quality protein will work – not just eggs.
3. Drinking Coffee (Preferably Black)
Coffee is loaded with antioxidants and can have numerous health benefits and the caffeine can boost your metabolism and increase fat burning. But don’t add a ton of sugar to “sweeten” it up.
4. Drinking Green Tea
Green tea has many benefits similar to coffee. It also has some caffeine and antioxidants that help to increase fat burning.
5. Intermittent Fasting
Intermittent fasting has proved to be a positive eating pattern that aids in weight loss and helps to reduce muscle mass loss. There are even apps to help schedule the fasts.
6. Taking a Glucomannan Supplement
Glucomannan is a fiber that has been linked to weight loss. It absorbs water in your gut and aids in helping you feel fuller, thereby reducing your food intake.
7. Try to Not Consume Added Sugar in your Food
Sugar (and high-fructose corn syrup) consumption is associated with increases in risk of obesity, as well as type 2 diabetes and heart disease. Learn to read labels and severely limit your intake.
8. Reduce Eating Refined Carbohydrates
They include sugar and grains that have had their fibrous, nutritious parts removed. White bread and most pasta are examples. Refined carbs have been proven to increase hunger cravings and can increase your blood sugar quickly.
9. Go on a Low-Carb Diet
Weight loss can occur more quickly if you adapt a low-carb lifestyle. A few studies have shown that you can lose 2-3 times the weight quicker as opposed to a standard diet.
10. Eat on Smaller Plates
This simple practice can help some people automatically eat fewer calories, but you have to reject the impulse to go back for seconds.
11. Eat Smaller Food Portions or Count Calories
Simply eating less, or portion control, or counting calories is the old standard for weight loss. Be aware of what you are eating and its impact on your health.
12. Keep Healthy Snacks and Food Around
Avoid standard snack foods and keep healthier options around to maintain a low calorie intake of both snacks and meals.
13. Begin Taking Probiotic Supplements
Probiotic supplements that contain bacteria of the Lactobacillus subfamily have been shown to reduce fat mass.
14. Try Eating Spicier Foods
Chili peppers contain capsaicin, a spicy compound that can help to boost your metabolism and reduce your appetite. But, there are some people that can develop a tolerance to the effects of capsaicin over time.
15. Add a Cardio (Aerobic) Exercise Routine
Cardio exercise is one of the best ways to burn calories, improve your physical and mental health, and lose weight.
16. Start a Weight Lifting Program
Dieting tends to create muscle loss. The best way to prevent this is to add a resistance exercise such as lifting weights.
17. Eating More Fiber In Your Diet
Some studies show that fiber can increase satiety and help you control your weight over the long term.
18. Eating More Vegetables and Fruits
Vegetables and fruits contain few calories but a lot of fiber and their high water content makes them very filling. They are also usually high in nutritional value.
19. Get a Good Night’s Sleep
Many studies show that a poor night’s sleep is a strong risk factor for obesity. It’s linked to a very large increased risk of obesity in children and adults.
20. Overcome Your Food Addictions
Almost 20% of people in North America and Europe suffer from food addictions. If you have overpowering cravings for particular foods, and can’t seem to curb your eating of them, you may suffer from food addiction. Trying to lose weight without first combating food addiction is almost impossible. Seek help if necessary.
21. Eating More Protein
Eating a high-protein diet will boost your metabolism, thereby increasing calorie burn and reducing calorie intake. Adding more protein to your diet is one of the easiest ways to lose weight.
22. Do Not Drink Sugary Drinks Like Soda and Fruit Juice
Sugar in liquid form is one of the worse ways we eat sugar daily. This applies to fruit drinks also, which contain a higher level of sugars as opposed to just eating the fruit – which would add more fiber to your diet. Eat whole fruit, but limit or avoid fruit juice.
23. Eating Real Food – Single-Ingredient Foods – Not Processed Foods
They are naturally filling, and it’s difficult to gain weight if the majority of your diet is eating whole foods.
24. Do Not Diet – Do Not Diet – Eat Healthy
Diets rarely work in the long term. You need to adjust your eating habits. Most people that go on diets will eventually tire of those diets and gain even more weight after they quit. Strive to become a healthier person. Weight loss will follow living a healthy lifestyle.
25. Chew Your Food More Slowly – Eat At A Slower Pace
It takes a while for your brain to register that you’ve had enough to eat. Eating at a slower pace can help you eat fewer calories and increase the production of hormones linked to weight loss.
Some of the tips above are dietary like eating more protein or cutting back on added sugar. Others, such as improving sleep or adding a workout routine are more lifestyle-based. Implementing a handful of these tips will set you on the path for both a healthier lifestyle and weight loss.