Diet fads and gimmicks come and go. But few practical slim-down tips remain valued over the years.
In this article, we will share 5 that will help you lose weight and slim down for good.
All backed by real science. No gimmicks.
These weight loss tips will boost your metabolism and rev your fat-burning hormones.
You’ll be able to burn calories around the clock.
Follow these 5 tips to lose weight fast and keep it for good.
Here are 5 best weight loss tips to lose weight fast for women.
1. Try Intermittent Fasting (IF)
Intermittent fasting is simply a pattern of eating that helps people eat less and lose weight without counting calories.
By fasting, it naturally reduces the amount of food you eat in a day, leading to lower daily calorie intake.
While most popular intermittent fasting schedule remains the 16/8, where you fast in the morning until lunchtime. Also, your last meal should be eaten before 8 pm or so to give a long enough duration of fasting at night time.
There are a few other methods you can follow.
- Eat-Stop-Eat: Have a day of fasting once or twice a week for 24 hours each time. Do not do this for two or more consecutive days.
- The 5:2 Fasting: Limit your calorie intake to 500 calories or so for two days a week. Eat the normal way the remaining five days.
The idea is to have a period of fasting, which allows your stomach to be emptied out and your body to utilize the stored fat as energy.
2. Keep a Food Diary
Let me kick off this list with one simple trick that’s neither exercise or food restrictions.
Best of all, it can double the weight you lose.
According to a study conducted by Kaiser Permanente’s Center for Health Research, people who keep a food diary lose twice the weight of those who don’t.
This is based on the longest historical data taken on weight management on the DASH diet, a diet rich in fruits, vegetables, low-fat or non-fat dairy.
Keith Bachman, MD, a Weight Management Initiative member adds that keeping records of your food doesn’t have to be formal. It can simply be posting a note to yourself or sending yourself a text message.
What’s more important is that the process of reflecting on your food choices helps you become more aware of your habits and prevent mindless eating.
Tap into the power of keeping a food diary. By doing so, you’ll become more aware of what and how much you’re eating. This process alone can help eat better and automatically eat fewer calories daily.
3. Portion Control
Aside from that, portion control is another effective way to eat less food without counting calories to lose weight since a reduction in energy intake is the main factor for weight loss.
Switching from a large to the smaller plate can significantly reduce the number of foods and calories you eat per meal.
According to researchers at the University of Calgary, people who use the smaller plate strategies lost 5% more weight than those who didn’t.
4. Track Your Calories
Calories are the measure of energy.
And weight loss and weight gain are simply the results of how much energy your body takes in and expands.
When you take more calories than you burn, you gain weight.
On the contrary, you lose weight when more calories go out and coming in.
This is why keeping track of your calories can make losing weight a lot easier and effortless.
Thankfully there are a number of calorie counter apps that you can use to keep track of your daily calorie intake.
And if you’re not sure how many calories you need to eat per day to lose weight, use our weight loss calculator here.
To lose weight, you need to take in fewer calories than you burn each day.
5. Eat Real Foods
Though eating fewer calories and controlling portion size will help you lose weight, foods you eat can also make or break your weight loss.
That’s because not all foods are created equal.
Some foods require more energy to digest and absorb, making them more suitable for weight loss than others.
For example, protein gives you a calorie advantage because up to 30% of its energy immediately goes to the digestion of the food.
Carbohydrates, on the other hand, use 5-10% of their calories, and fats use only up to 3%.
Here is one example.
When you eat a 100 calorie protein food, up to 30% calories go directly to digest the food. Which leaves you with 70 calories for fuel and storage.
But with carbs like bread containing the same 100 calories, you absorb the 95%, which is 95 calories. With oil, your body takes in 97 calories.
This different effect on food’s digestion and calories is called a thermic effect.
And evidently, the higher the thermic effect, the more energy the food uses to digest, and fewer calories your body retains from the food.
By basing your meal planning on high thermic foods, you can naturally reduce the number of calories your body takes in.
Here are some foods with a high thermic effect.
- Protein: Pasteurized Eggs, chicken, beef, pork, lamb, bacon.
- Seafood and Fish: Wild Salmon, trout, lobsters and shrimps.
- Carbs: quinoa, chia seeds, brown rice, whole grain, kale, brussels sprouts, spinach, cucumber, broccoli, cauliflower, bananas, apple, papaya, pineapple, mango, avocados, etc.
- Fats: Olive oil, avocado oil, butter, coconut oil, etc.
Try to assemble your meals around these foods.
Basing your diet on high thermic foods will help you burn more calories and retain fewer calories from the food. This is sure to reduce the number of calories you eat with minimal effort.