Diet and weight loss

10 Ways to Lose Weight and Keep it Off

When diet and exercise are not enough helping you lose weight, there may be hidden secrets that need your attention before you can lose weight once and for all. Steady but surely is better than quick loss and quick gain when it comes to weight loss, so let’s investigate the weight loss secrets that you may not be aware of and see if you can lose weight by incorporating them into your lifestyle. Here are 10 ways to lose weight and keep it off.

 

1. Get Your 8 Hours Sleep Every Night

 

Skimping on sleep is a sure way to negate calorie cutting, as research from Columbia University revealed that people who get less sleep than usual will eat up to 300 extra calories the next day. How long a person sleeps may affect body mass according to another study which found that dieters who slept for 8 ½ hours per night lost 56% more weight than those who slept only 5 ½ hours per night. Research has shown that sleep deprivation can also interfere with hormones like ghrelin and leptin that regulate appetite. Sleep deprived people have poor eating habits and feel hungrier, which makes them crave unhealthy snacks to restore their energy.

 

2. Good Fats Help You Lose Weight

 

You have to add good unsaturated fats to your diet to help you lose weight. These good fats contain monounsaturated fatty acids that can be found in olive oil, avocados, and nuts, proven to be effective at reducing belly fat. Polyunsaturated fatty acids are found in fish, fish oil and most nuts and seeds. These fatty acids can help dissolve body fat and studies found that a diet rich in polyunsaturated fatty acids led to higher resting metabolic rates, as well as high diet-induced calorie burn. Good fats also burn faster in the body than saturated fats, which is beneficial for weight loss.

Another great plus is that you feel satiated longer when good fats are consumed, so nibbling on a handful of nuts or a peanut butter, whole wheat sandwich will fill you up for hours and help you lose weight without feeling guilty.

 

3. Read The Labels

 

When you plan on eating something that comes packaged in a box, a jar, a can, or any other container, don’t just look at the front of the package, but turn it over and read the listed ingredients as well as how many calories and how much fat and protein the food contains. Knowing what is contained in the food you eat will help you make better decisions regarding what you put in your mouth. It is vital to know what you are eating as it gives you more control over your food choices and aids your weight loss plans.

 

4. Exercise Alone Is Not Enough

Exercise on its own is not effective as a weight loss tool if it is not combined with a healthy diet. The mindset that you can eat anything because you can work it off later is a myth. In fact, exercise alone accounts for less than 3% of total weight loss. Exercise can also be detrimental to weight loss as some people find that the more they exercise the hungrier they get, and the more they eat the more they feel the need to exercise. This causes a vicious cycle and a steady increase in body weight over the years. Combining an exercise routine with good eating habits will soon see the weight coming off and staying off.

 

5. Drink Lots Of Water

 

Drink plenty of filtered or pure spring water constantly throughout the day because it is good for weight loss. Water is calorie free and should replace all carbonated drinks, fruit juices and sports drinks in a weight loss diet. Healthy detox infusion aid weight loss by flushing out toxins. Detox infusions are made by adding slices of lemon, cucumber, celery, or any other fruits or vegetables to a large pitcher of water and sipping on this throughout the day. The secret is to keep your body hydrated with the added benefit of filling you up when you feel hungry in between meals.

 

6. Keep Up The Good Work After Weight Loss

 

Once you have lost the weight and reached your goal, you must continue eating healthy foods and keep on exercising to avoid putting it all back on again. Many people think that once they have lost weight they can just go back to their old habits, but this is one of the secrets of successful weight loss. Continue eating and exercising the same way you did while you were trying to lose weight and it will most likely stay off.

 

7. Chocolate Can Be Good For Weight Loss

 

When consumed in moderation, the right kind of chocolate can aid weight loss. Cocoa in chocolate, especially dark chocolate, contains a high dose of antioxidants and can help you lose weight. A 2011 study published in the Journal of Nutrition investigated the effects of antioxidants in cocoa on the lifespan of diabetic, obese mice. They found that the mice who consumed cocoa lived longer and that the antioxidants in cocoa lessened fat deposits and reduced aortic arterial degeneration. The secret is to go heavy on the cocoa and light on the sugar when buying chocolate and to add organic cocoa to smoothies, shakes and other foods to help with weight loss.

 

8. Fast And Early Weight Loss Is Best

 

This secret may be a little hard to swallow as most diet tips recommend slow and steady weight loss. Losing weight quickly provides a great psychological boost which may help to keep it off for longer. A 2010 study at the University of Florida analyzed data on 262 obese, middle-aged women who were struggling to lose weight. The results demonstrated that losing weight fast led to larger weight loss and longer-term success at keeping it off.

 

9. Pump Up The Protein Consumption

 

 

One of the keys to losing weight and keeping it off is increasing your protein intake. Protein foods keep you feeling full while losing weight and digestion of protein foods helps to burn more calories. For even more success, choose protein foods from plant and nut sources rather than animal and dairy sources.

 

10. Make Wise Food Choices

 

 

When faced with a choice between a cheese burger from McDonald’s with a side of fries and a soda, or a grilled skinless chicken breast with a side of salad or vegetables, choose the chicken and salad if you want to lose weight. Fast foods are loaded with saturated fats and cooked in trans fats that pile on the weight and compromises your health. By incorporating wise food choices into your everyday life you will not only lose weight but be more energetic and healthier as well.

 

Well there you have it, ten of the best weight loss secrets that are guaranteed to help you lose weight and keep it off. Get to know your body and what it needs to be healthy and stop eating as soon as you feel full. Forget what your mother told you about finishing the food on your plate. If you want to lose weight, eat less but eat healthily and stay active.

 

Have you tried any of these suggestions? Let me know in the comments below.

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6 Comments

  1. Alex Pappas says:

    Awesome post! I’m a trainer and all of these ways are pretty much spot on. I like the good fats part because most people don’t understand that it is ok to eat fat as long as it’s healthy. Also, the sleep one is on point. I don’t get enough sleep most of the time and I can tell a difference.

    1. admin says:

      Hi Alex. thank you for validating that these methods work! Getting enough sleep is the hardstone for me as well.

  2. Daniel says:

    Wow! Those are really interesting ways of losing excess pounds. A year ago i lost a lot of fat consuming a lot of water. I think that that is one of the easiest ways that people can use to lose fat. I also like protein diet. Do you know how many kilos can be melted during 30 days period of high protein diet?

    1. admin says:

      Hi Daniel

      4 kilos is an average amount but it really depends on several factors. It can vary by the number of carbs you are eating, exercise and some of the other variables listed in the article. Most people will also lose water weight when they first start out so the amount is  sometimes a lot higher. Statistically men tend to lose weight faster than women even though they are following the same diet.

  3. jCamden says:

    As a mother of four, I’ve tried all kinds of things to lose weight after a baby. I’ve tried consistent exercise (without the diet to go with it) and a good diet with the exercise to go with it. You’re right in that it takes more than just doing one of these things.
    I never thought about the effects not getting enough sleep would have on you though. It makes sense that people who sleep less would eat more and that would cause weight gain or mess with your body’s hormones that permit weight loss.

    1. admin says:

      Hi,

      The amount of sleep you get per night affects your cortisol and leptin levels which both affect weight gain. You can read more about it here.How to Cope with a Lack of Sleep and Regulate Your Sleep Cycle

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