Considering all the known ways obesity can damage our health, medical researchers are always studying weight loss. They’re testing out one dietary change after another.
The good news is that researchers have found a variety of great information about how to lose weight. The bad news is that most people still try to lose weight with outdated methods like skipping meals or using a low-fat diet.
If you want to start losing weight with weight loss methods that work, start with these tips:
Science-Backed Tips to Start Losing Weight Fast
If you’re ready to jumpstart your weight loss, these tips are the product of research and specialized knowledge:
Cut Back on (Certain) Carbs
Sugar, not fat, is one of the worst culprits when it comes to gaining weight. For that reason, instead of slashing all the fat from your diet, you need to focus on unhealthy carbohydrates.
Sugars and starches are the key carbs you should keep to a minimum. Studies show that you’ll have less hunger so you can keep your calories to a healthy minimum. When your body runs out of carbs to burn for energy because you’re taking in fewer of them, it’ll start burning your stored fat, helping you lose weight.
There are a few things to keep in mind, though. First, not all carbs are bad. You still need plenty of fiber, especially soluble fiber.
Second, expect to lose a lot of weight in the first week that you reduce your carbs. The changing balance of nutrients causes your kidneys to flush out a lot of excess sodium and water weight. As encouraging as this is to see, don’t expect that same rate to continue.
Your emotion-linked hormones have more to do with your physical health than you think. For instance, the “stress hormone” cortisol can derail weight loss in a hurry. In addition, many people eat for comfort or enjoyment when they’re upset or unhappy.
For those reasons, it’s important to stay in a positive mindset while you lose weight. Not every step of the journey will be easy or encouraging but look for the good in every situation.
Feed Your Body with Healthy Fats
As we mentioned above, carbs have more to do with stored fat than dietary fat does. In fact, your body needs a certain amount of fat in your diet to function well.
That doesn’t mean you have a license to go on a chocolate binge. The key is finding healthy fats and sticking to a healthy limit. There’s no set universal limit, but most experts agree that about 30% of your daily calories should come from fat. It could be higher if you’re cutting back on carbs.
There are plenty of tasty ways to get healthy fats into your diet. Our favorites include cooking with olive oil or coconut oil, as well as eating avocados or full eggs, including the yolks.
Keep Protein in Every Meal
Protein is an important part of weight loss, especially if you want to build muscle tone too. It keeps you full so you don’t eat too many calories, and it also provides the building blocks for muscle building and muscle repair. Thanks to research with products like RUI-Products, we know that building muscle helps you keep your metabolism high.
Make sure every meal contains some protein. Focus on lean proteins like boneless skinless chicken breasts or seafood prepared in a healthy way. Be careful not to overdo it, though, because too much protein is dangerous for your body.
While most people get protein in their lunch and dinner, many of us miss out on protein at breakfast. Medical researchers have found evidence that protein at breakfast helps with weight loss. Instead of grabbing something convenient and carb-heavy, plan ahead and add in plenty of protein.
Embrace the Right Vegetables
It’s no secret that eating vegetables can help you with weight loss. They help you feel full with minimal calories and they supply your body with the nutrients it needs.
However, not all vegetables are created equal. It’s true that potatoes and corn are vegetables when you’re talking about plant categories, but to your body, they’re starches.
Instead of starch-heavy vegetables, aim for healthier ones like leafy greens, tomatoes, broccoli, cauliflower, cucumbers, cabbage, and more.
Mix Up Your Workouts
We’ve focused on your diet for most of this article because your diet has a massive impact on your weight loss. However, exercise should be a part of the puzzle as well.
As people lose weight, it’s common for their metabolism to slow down. This tends to be most extreme with fast weight loss, which is why many people on weight loss competition reality shows tend to gain the weight back. As you exercise and build muscle, though, it helps to stabilize your metabolism so it doesn’t plummet.
To get the most out of your workout, you need a variety. Cardiovascular exercise like walking and running has benefits, as does lifting weights. Each should play a role in your workout routine.
Recent research also supports workouts that have an even greater amount of variety like High-Intensity Interval Training, or HIIT. Routines like these can help you avoid getting bored while burning that fat.
Use Water As an Appetite Suppressant
You already know how important water is for your health, and most of us don’t get enough of it. Did you know it can have a direct effect on your weight loss, though?
Research supports that drinking more water will help you feel full and cut down on unnecessary eating. In fact, in one particular study, participants who drank water an hour and a half before each meal lost 44% more weight in three months.
Losing Weight with Science, Not Fad Diets
Weight loss is such a common goal that everyone’s looking for the “secret,” the “key” to unlock a great physique. Everywhere you look there’s one fad diet after another.
Instead of hopping on these bandwagons, stick to science-based weight loss tips like the ones above. You can start losing weight the right way and keep it off so your hard work doesn’t go to waste.
For more tips on living a healthy lifestyle, check out our health tips blog.