Mrinal has been dieting for what feels like her entire life. But nothing seems to stick. She loses weight and then gains the weight back again. Now three months before her 30th birthday, she wants to do things the right way.
Her doctor’s advice is to chuck the fad diets and adopt a more sustainable total health weight loss program. If you, too, like Mrinalni, have been struggling to lose weight for years, you can include a list of expert-approved tips in your weight loss program.
1. Eat More Protein
A total health weight loss program is incomplete without a focus on protein. Extreme diets that restrict entire nutrient groups are unsustainable. Follow a program that focuses on making small changes to one’s diet. One such tweak is adding more protein to your daily diet.
Protein is the most important nutrient for losing weight. A high protein diet can boost metabolism by 80-100 calories per day. A protein-rich diet helps reduce daily calorie intake by keeping you fuller for longer.
2. Reduce Consumption of Refined Carbs
If you are following a total health weight loss program, refined carbs should be the first to go off your list. If, however, you cannot eliminate refined carbs, do reduce their consumption.
Studies show that refined carbs have a negative impact on blood sugar, causing a rapid spike that in turn increases food cravings. Make the simple switch to complex carbs and natural fibers to ensure weight loss, and you will notice an immediate change in your body and weight.
3. Reduce Sugar
Another hard to implement total health weight loss program mandate, but the most effective is reducing sugar. Sugar has been found to have a strong link with obesity as well as Type 2 diabetes. If possible, reduce consumption of all added sugar and look for alternatives such as honey or agave. Remember, when focusing on reducing sugar consumption to read labels carefully. Many so-called health foods and everyday items like ketchup contain high levels of sugar and are best avoided.
4. Follow a Low-Carb Diet
Carb restriction may feel impossible, but go the whole hog and follow a low-carb diet if you can. Studies have shown that a low-carb regimen can help you reduce 2-3 times as much weight as a low-fat diet.
5. Use Smaller Plates
Remember how we said a holistic total health weight loss program is focused on sustainability. Well, this is the perfect example of that. Calorie reduction and removing certain food groups are hard for most dieters. However, a simple switch or trick like using smaller plates will help reduce calorie intake. Studies have found that just the simple act of using smaller plates tricks people into consuming less food.
6. Portion Control
Portion control is one of the most common diet advice offered by every doctor and with good reason. By simply eating less or counting calories, you will be praised for success in your weight loss goals. You can also keep a food journal.
But we believe an even simpler switch is instinctive or intuitive eating. Intuitive eating is a great long-term habit change that will help with sustainable weight loss over time.
7. Eat Spicy Foods
A fun and enjoyable weight loss strategy that does not feel like a sacrifice is including more spicy foods in your diet. With all the calorie counting, fat reduction, and exercise, weight loss can feel boring. Including spicy foods in your diet will help reduce a little of that struggle. Believe it or not, spicy foods like chili peppers help boost metabolism and reduce appetite.
8. Aerobic Exercise and Weight Lifting
Aerobic exercises are an excellent cardio option for those looking to lose weight while having fun. Aerobic exercises are particularly effective in reducing unsightly and dangerous belly fat.
As one loses weight, they also lose muscle and experience a slowing in metabolism. To counter this negative change, include weight lifting exercises that will build muscle mass and, in fact, accelerate weight loss.
9. Increase Fiber, Vegetable, and Fruit Intake
Fiber keeps one fuller for longer. Increasing intake of fiber-rich vegetables and fruits and reducing processed foods from your diet will have a long-lasting and significant impact on your weight. By keeping you fuller for longer, fiber will help you control weight in the long term.
The high water content of fruits and vegetables also makes them more filling. You can reduce calorie intake by eating more fruits that will require less to reach satiety. Processed foods, on the other hand, jumpstart hunger and have a negligible effect on satiety.
10. Improve Sleep Quantity and Quality
Stress and reduced sleep can, over time, pile on the pounds without even a change in diet. Some studies show that poor sleep is one of the strongest risk factors for obesity. The less you sleep, the stronger your craving for carb-rich, sugary foods, and a more imbalanced diet. Prioritize sleep if that’s the only change you can make.
11. Avoid Sugar Drinks
Ever heard your parents telling you that soda is empty calories. Well, they were right-soda has a zero nutritional profile. It is just sugared water. Not to mention, studies show that calories from liquid sugar may be worse than sugar in other forms.
Sugary drinks like juices are also linked to a rise in obesity for children. To best reap, the benefits of fruit juices, have fruits in their whole, fiber-rich form and avoid juices altogether.
12. Eat Whole, Single-Ingredient Foods
You know what is hard about weight loss, keeping track of all the important changes for your body. There are calories to keep track of and water intake, and also exercise.
A way to make the weight loss process easier for yourself is by focusing on whole, single-ingredient foods. If you focus on these naturally filling foods, you will not have to think too hard and will be able to follow a regimen more easily.
13. Don’t Diet — Eat Healthy Instead.
This goes without saying. Looking at dieting holistically is the best way to ensure long-term success. People who diet have been found to gain even more weight over time. A weight loss program that focuses on overall health, fitness, and mental peace will ensure more sustainable success.
14. Health Is Greater Than Weight Loss
Weight loss can feel like an endless battle, but it does not have to be this way. After all, there is a strong connection between the mind and body right. A great way to ensure success in your weight loss goals is by looking at the big picture.
Stick to sustainable overall health goals over numbers on a scale. Not only will you lose weight faster this way, but you will also maintain your goal for longer. A total health weight loss program that prioritizes small improvements in health has a better chance of success than a numbers-focused, extra restrictive diet.