Top 10 Strategies for Successful Weight Loss | You need to eat well and work out frequently to lose extra weight. While it may not seem all that glamorous, research shows that both crash diets and weight loss medications are ineffective in replacing a healthy diet.
There is no quick fix for weight loss and keeping it off, but you can educate your brain to resist temptation, eat fewer calories, and make better eating choices. Make use of these research- and doctor-backed hacks.
Best 10 Strategies for Successful Weight Loss
1. Keep Fresh Fruits and Veggies on Hand
If all you have access to is the office vending machine or a cupboard full of crackers when you have a sweet or salty need, you’re probably going to indulge in candy or other high-carb snacks that will leave you feeling hungry and loaded with empty calories.
According to Deanna Ward, M.D., an internal medicine physician at Palo Alto Medical Foundation’s Danville Center, an orange or apple high in fiber and vitamins would satisfy both your sweet craving and your hungry stomach. The same is true with salt cravings and vegetables. Store these goods in a convenient location. Maintain a bowl of seasonal fruit on your kitchen counter or front and center in your refrigerator, and bring tiny carrots or celery and nut butter to work.
2. Eat Mindfully
“We don’t perceive the ingredients of food because many of us eat while working, watching TV, or doing errands,” Dr. Ward claims. She advises “focusing on your meal and the people enjoying it with you” to prevent consuming hundreds of calories without even realizing it. As you eat, pay attention to your senses of taste, texture, smell, and sight. Consider the feelings that your meal makes you feel.
Emotional eaters will particularly benefit from this. According to Dr. Ward, eating consciously may help you take a minute to reflect on how you’re feeling and whether or not food would truly satisfy you.
3. Chew Food Fully
If you devour meals as though there were a reward for the first person to clear their plate, you most likely consume many more calories than what your body truly requires. As your brain takes around 20 minutes to recognize when you’re full, Dr. Ward suggests taking your time eating your food thoroughly. “The mouth is where digestion starts,” she claims. “The digestive enzymes in your saliva break down food as you chew it, facilitating the absorption of vital nutrients.”
4. Spice It Up
When cooking, include chile peppers and other seasonings. Peppers are rich in capsaicin, a naturally occurring chemical that may increase metabolism and promote feelings of fullness according to study. Add more spice to homemade salad dressings, marinades, and morning eggs.
5. Avoid Liquid Calories
According to Dr. Ward, sugar-filled beverages such as fancy coffee drinks, sodas, fruit juices, beer, and cocktails might secretly lead to weight gain. They also digest rapidly and don’t include enough fiber or protein to keep you full, so if alcohol reduces your inhibitions, you could eat even more. Choose seltzer, basic coffee, hot or iced tea, or water.
6. Drink Water Before Meals
“You will feel fuller sooner if you drink a few glasses of water around 20 to 30 minutes before sitting down to eat,” advises Dr. Ward. By doing this three times a day, before breakfast, lunch, and dinner, you may reduce your daily calorie intake by 225 to 270.
7. Start with Soup
According to a Penn State University research, those who began their meals with a broth-based, low-calorie soup consumed an overall 20% less calories. Opt for something light, such as miso soup with mushrooms and green onions or white bean and kale soup, to avoid excess calories and fat.
8. Use Smaller Plates, Bowls and Glasses
Using large bowls and plates might lead to overindulgence in food preparation. People who received a large bowl of cereal consumed 16 percent more of it than those who received a small bowl, according to a Cornell University Food and Brand Lab research. The same principle applies to wine: consumers pour and consume 12 percent more wine when given large wide-bottom glasses than when using smaller, narrower glasses.
9. Brush and Floss After Dinner
Make a brief trip to the toilet to clean and floss your teeth before settling down for after-dinner family time or watching TV. Dr. Ward adds, “This will help discourage you from mindlessly munching before bedtime.” Decanting choppers and minty mouth could also take the attractiveness of dessert down.
10. Buy Wrapped Candy
The greatest sweets for weight loss is none at all. However, other occasions—such as birthdays for children, holiday gatherings, and office parties—demand sweets. Be sure to wrap any sweets you want to have on hand. Studies indicate that the minimal work involved in opening food packaging makes you consume less calories.
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