One thing that makes healthy weight loss so hard is bad information.
And the internet is full of it.
Most claim to help you shed pounds in weeks, even days.
But are they always right?
More often than not, they are baseless in their claims.
At best, they are only shortly effective.
Others may even hurt your health.
Thankfully, you can lose the right amount of weight in a healthy way.
Since going natural is the way to go, here are 17 tips for healthy weight loss.
1. Fiber Up and Slim Down
Eat more fiber to lose weight.
The daily recommended intake of dietary fiber for healthy adults is 28 grams for men, and 25 grams for women, per the Institute of Medicine.
Unfortunately, the average American hardly eats half of that amount.
Fiber is beneficial in many ways. First, it adds bulk to the diet. Second, it promotes the feeling of satiety.
Together, fiber reduces your appetite causing you to eat fewer calories.
High-fiber diets also aid in weight management and reduce the risk of developing type 2 diabetes.
Fiber also improves the performance of the digestive system. It keeps you feeling fuller and boosts metabolism.
Fortunately getting enough fiber in your diet is relatively easy. Just check our list of high-fiber foods that you can add to your diet right away.
2. Eat Right, Not Less
Most people think losing weight is about eating less.
But more often than not, it is about eating the right foods that nourish your body.
Those foods support your body's nutritional needs and are rich in dietary fiber, protein, and healthy fats.
By eating right you get to remove all processed, nutrient-less foods with empty calories from your diet.
Since those foods do nothing but add inches to your waistline, taking them off your diet can naturally put your weight loss on autopilot.
Calorie counting also becomes unnecessary.
That's because not all calories are created equal.
For example, you eat a cookie one day for a snack.
On day 2, you eat a hand full of almonds.
Let's say they both contain 200 calories.
You may think both are equal in value since they have the same calories.
But that's not true at all.
Calories don't show how each snack affects your hunger and health. Only the food itself does.
Here is how different each food affects your health.
Cookies are made with sugar, bad fat, and carbs.
Almonds, on the other hand, are full of healthy fat.
Cookies bring up your blood sugar and make you crave more sugar. Almonds keep your blood sugar stable and keep you full for longer.
It's clear almonds help you lose weight when cookies make you gain weight.
Takeaway: Focus on eating right, not less. Eating foods that provides your body nutritional needs is far more important than just counting calories and trying to eat less. If you do so, you will naturally see your weight go down.
3. Write Down What You Eat
Sticking to a healthy diet can be hard.
Especially if you're new to that whole diet scenes.
Writing down what you eat can help you keep track of your foods and calorie intake.
It also helps you stay accountable.
Keeping a food diary, in fact, is a proven way to lose twice as much weight, says a clinical study.
More of than not, we eat a lot more than we think we do.
And a food diary can give you the inside look.
It's a great way to see what you are really putting into your body and why you are or aren't losing weight.
This simple habit can lead to a healthy weight loss.
4. Drink More Water
The idea of people drinking water to lose weight is not a myth.
There is valid research behind its claim.
Here are two studies that show drinking water is helpful for weight loss.
- Study 1: 500 ml of water may increase your energy expenditure by 24% over the span of 60 minutes after drinking.
- Study 2: People who drink water 30 minutes before breakfast see a 13% reduction in their calories.
Both studies show drinking water before a meal can lead to a decrease in the number of calories you take in.
Another way it can help is when it is used as a replacement for sodas, fruit juices, and other sugary drinks.
Since water is calorie free, you can naturally knock off hundreds of calories off your diet.
The best time to drink water is first thing in the morning and 30 minutes before your meal.
5. Get Active
It doesn't matter what type of exercise you decide to do. Whether it's running, swimming, weight training, what's important is to get your body moving for weight loss.
Exercise helps you burn calories by increasing the amount of energy your body uses daily.
Exercise also prevents muscle loss. When people lose weight through dieting alone, they also lose muscle mass.
And since muscles are more metabolically active than fat and take more energy to maintain, losing muscle mass can cause a drop in your metabolic rate. As a result, it becomes harder to lose weight and keet it off.
By adding exercise to your diet plan, you can prevent this muscle loss and aid weight loss.
6. Include More Protein in Your Diet
Evidently, a high-protein diet is a proven way to lose weight and fat quickly.
Studies have shown that protein is the most filling macro out of the three: carbs, protein, and fats.
In fact, 20-30 percent of the calories from protein eaten goes into digestion. All while carbs and fat use mere 5-10% and 0-3%.
Clearly, protein is one of the most important nutrients in the daily diet.
In addition to helping the body expends more calories during digestion, protein also brings the feeling of fullness and reduces your appetite.
The takeaway here is by adding more protein to your diet, you may help your body expend more calories. You may also increase satiety and help you feel full longer.
By that, you also get to reduce the number of calories you take in.
7. Remove Added Sugar from Your Diet
You don't have to do the Whole30 diet to get rid of sugar. Eating too much added sugar will make you gain weight.
People who eat more sugar get more calories the burn in their diet.
This is because sugar-sweetened beverages are less filling than naturally sweet foods like fruit, so you're more likely to overindulge with a soda than apple.
Plus aside sugar they provide zero nutrients to your body. Meaning you'll always be hungry and craving for more foods.
Cut your consumption of added sugars to achieve a healthy weight.
Added sugars increase cravings and can cause overeating.
8. Eat Slow
There’s more to healthy eating than eating healthy meals.
According to Harvard Health, you should chew your foods and eat slowly.
When you rush your food, you make it harder for your brain to process how much you’ve eaten.
Chewing your food slowly will let your brain tell when you’re full and need to stop eating.
This slower rate of eating can lead to 88 fewer calories.
9. Try Fasting
Fasting is one of the most popular ways to reduce your calorie intake and lose weight.
But unlike what most people think, fasting does not have to involve starvation.
It's about scheduling your meals.
By timing your meals, you can control hunger and overeating.
Many people find it easier to reduce their calorie intakes through fasting, instead of dieting.
That's because, with fasting, you can still eat what you love, but just have to prolong your window time of not eating.
Right now one of the most popular fasting methods is Intermittent fasting or I.F.
And many people are finding weight loss success with I.F.
The idea is to have an eating mode that switches between periods of fasting and eating.
There are several ways you can do intermittent fasting or I.F.
The most popular ones are eat-and-stop, 16:8 diet and 5:2 methods. With I.F, you get to eat fewer calories. You also do not need to restrict calories during your eating phase.
For me, this has been one of the best weight loss tools I used.
10. Get Some Sleep
Sleep plays a big role in your weight loss far more than you know.
Getting quality sleep at night can improve your resting metabolism by 5%. Studies also show that people who get quality sleep burn 20% more calories compared to those who do not.
Poor sleepers are also more prone to overeating.
This is because their stress level tends to be higher, which lowers the body metabolism. Sleep deprivation also causes an imbalance in appetite hormones.
To get your sleep to side with your weight loss, be sure to get at least 7-8 hours of sleep daily.
It will help you lose your weight faster.
11. Brush Your Teeth After Eating
Brushing your teeth after meals are not only a great way to keep your dentition healthy but also keep you from wanting to eat more.
Brushing can help control weight loss by reducing the urge of snacking between meals.
This is because most people do not like how their mouth feels after brushing.
Also, it can affect the flavor and taste of the food in the mouth.
This may not be true for everyone, but it works for some people. Try brushing your teeth after meals to reduce the urge for snacks between meals.
12. Do Some Cardio
As I mentioned earlier, getting active is really important.
It can be anything from cardio to any sort of exercises you can.
Many people dread cardio, but a wide variety of activities actually counts as cardio.
Cardio can be any exercise that ups your heart rate more than your normal rate. This includes running, biking, jump rope, swimming, jogging, and HIIT.
13. Lift Weights to Prevent Muscle Loss
One of the negative effects of losing weight through dieting alone is the loss of muscle mass.
As you lose more muscle, the body reduces how calories are spent.
That's because muscles are more metabolically active than fat.
Meaning the more muscles you have, the more calories you will burn around the clock.
Even at rest.
One way to prevent this loss of muscle mass is through resistance training.
Resistance training such as weight training helps increase lean muscle tones and prevent loss of muscles.
One study who analyzed overweight women who were on a low-calorie diet.
During the study, some performed weight training, and those who did, not only lost weight but kept their muscle tone as well as the metabolic rate.
And those who didn't also lost weight but saw a decline in muscle mass and metabolism.
14. Spice Up Your Meals
Hot spices such as chili peppers and Jalapenos may help boost your metabolism and increase satiety.
In fact, some studies show that on average, a spicy meal can temporarily boost your metabolism by 8%.
According to Canadian researchers, it can help you eat 200 fewer calories on average.
So what's in the hot spices that aid weight loss?
It's the capsaicin, an ingredient responsible for the hotness of peppers.
The researchers suggest capsaicin may work as an appetite suppressant.
But the researchers also point out that hot spicy foods may worsen symptoms of ulcers and heartburn.
The bottom line is that capsaicin or heat of the peppers has a lot of weight loss benefits.
It's effective as an appetite suppressant, metabolism booster, and taste filler.
But eat with caution as it can give you a heartburn.
15. Eat More Healthy Fat
Fats tend to get a bad rap. People believe if they eat fat, they get fat. This couldn't be further from the truth.
Just as there are good fats, there are bad fats.
The good fats like the ones founded in avocados and olive oils are known as monounsaturated fat.
This healthy fat actually has been shown to maximize weight loss in many studies.
It not only takes longer to digest, but it can also decrease your appetite and help you stay fuller for longer.
Another good example of how eating fat won't make you fat is the ketogenic diet. In this high-fat, low-carb diet, more than 75 percent of the diet comes from fat.
Many people have found a great weight loss success on the ketogenic diet plan.
Coconut oil is another healthy fat that can help you lose weight, especially around the belly.
16. Fill Your Plate With Fruits and Veggies
Fruits and veggies are one of the most weight loss friendly foods one can eat during weight loss.
They have little to almost no calories.
With that, you can eat large amounts of them without worrying about gaining weight.
Not only that, they are some of the best sources of natural vitamins and minerals.
They're full of good-for-you nutrients like fiber and antioxidants.
These compounds are known to improve digestion and enhance metabolism.
If you are having a hard time eating fruits and veggies every day, you can make smoothies with them for your breakfast.
Here are some weight loss smoothie recipes you can try.
17. Remove Processed Foods
If one factor is driving 1 in 3 people to overweight and obesity, that's processed foods.
Some of the examples of processed foods are bacon, salami, sausages, wheat bread, pasta, cereal, salad dressing.
They contain a high amount of added sugars, calories and fat. Together they are famous for triggering binge eating.
Unlike natural foods, processed foods can make you gain weight.
"See our list of 5 Foods to Never Eat".
This is because they contain substances that are not easily metabolized by the body.
Avoid them at all cost.
You'll be amazed how fast you can lose weight.
18. Stay Away from Fad Diets
Fad diets are diets that promises extreme weight loss results in a short period of time.
These diets are not healthy and don't result in long-term weight loss. In fact, some of these diets can be dangerous and harmful to your health.
They're often targeting people who want to lose weight quickly without exercise.
While you may reach the promised weight, it most likely won't be permanent. Most dieters often gain all the weight back and some.
Finding a healthier and more sustainable diet plan that offers foods that provide your body with its nutritional needs is a much better choice.
Last but not least, discipline is a huge factor.
You need discipline if you want to lose the amount of weight you desire in time.
That's because without reducing your food and sugar consumption, you’ll end up without results.
First, adopt a better diet. Then try to master the difference between real and craved hunger. Combat your food addiction, compulsive overeating and shy away from sugary drinks.
You may also consider talking to someone to help you with your food addiction.
Take Home Message
There are many things that can help you with healthy weight loss.
Try to reduce the amount of added sugar and junk food you eat. Other things that work is to limit how much alcohol you drink. Alcohol promotes belly fat.
Stick to a healthy diet that contains enough fruits and vegetables. Eat fish more than you consume meats. This is to take advantage of the healthy marine fats fish offers.
Add eggs for an increase your protein.
To get the best results, combine your diet with workouts and low-carb meals. Lastly, ensure that you sleep well and drink enough water.