Have you had those extra weights that seemingly alluded to you for no apparent reason? Or Have you ever wondered How weight loss occurs? Or How to reduce your belly fat?
It’s not that you have been eating more than usual. And certainly not enough to show up so surprisingly on the scale. Many of us have experienced it at least once in our lifetime.
This surprises us and leaves us in a mild shock. As it seems that we have done nothing to deserve this extra weight.
Like millions of people, many of us have already experienced the roller coaster of losing and gaining a lot of weight. Because it is such a widespread problem.
There does not seem to be an area of health where there is more time, effort, and money spent than in the area of weight loss.
So even if you are trying to lose weight, reduce food intake and exercise more. But long-term weight loss still seems to elude many of us.
The common scenario is to lose weight initially and then regain it afterward. In fact, in about 90% of cases, people take back all the weight they have lost and often end up heavier than at the start.
What we will learn.
The Health Benefits of Weight Loss. | The Logic behind weight loss. | The Basic of Successful Weight Loss. Making weight loss logic and basic work for you. | How to Set a Realistic Weight Loss Goal. | Eating habits to lose weight fast. Weight loss tips. (science-backed) | Weight loss mistakes.
Welcome to this exciting first step of your weight loss journey. Through this article, we would like to help all who are struggling with losing weight.
This article is about practical and effective weight loss tips and techniques.
As we proceed you should know that this article is not about quick fixes or magic pills. It’s all about How to lose weight naturally and enjoy your life in an energetic and fulfilling way.
The very important aspect of this article is that the tips and techniques presented can be done by anyone.
In this article, we will be discussing the simple and effective methods for not only losing weight but also maintaining a healthy and ideal weight and living a healthy lifestyle.
Now let’s start with the basics. What are the health benefits of losing weight?
The Health Benefits of Weight Loss :
There is a simple call and response dynamic between what you see in the mirror(your image) and how you feel inside.
This leads to many other benefits like increased confidence, a greater sense of fulfillment, and personal contentment, there are also substantial health benefits to losing weight.
Lower diabetes risks :
Several studies have shown that obesity leads to increased diabetes risk. Your obese body’s metabolism impacts your body’s sugar processing system and this can lead to diabetes.
Indeed, you might eat too much sugar and fat and this can lead to insulin overload and, ultimately, insulin resistance-a key ingredient to Type 2 diabetes.
Diabetes not only affects your eyesight, the vascular constriction it produces leads to damage to your kidneys and nerve damage.
In fact, diabetes-related nerve damage can be so bad that you no longer feel cuts on your feet and this can lead to amputation due to gangrene.
Diabetes also leads to heart problems.
Just by deciding to shed some pounds, you may well be sparing yourself from the unnecessary drama of diabetes.
Lowers cardiovascular disease risk :
Obesity has been linked to an increased incidence of heart disease. Diseases like heart failure, heart attacks, angina, enlarged heart, hypertension, and other heart-related problems.
The sad reality of obesity is that your body is storing all the extra calories you are not burning in the form of fat.
This extra fat impacts most parts of your circulatory system.
Reducing fat levels leads to a less-stressed circulatory system which leads to a healthier heart.
If you lose weight, you can dramatically reduce your cardiovascular risks.
Lowers cancer risk :
Obesity has been linked to certain cancers, especially if your diet consists of heavy portions of animal protein.
Colon and rectal cancer, among others, have been linked to obesity.
Simply by deciding to eat healthier food and doing yoga for weight loss more frequently or adding a few miles of walking to your routine, you can start shedding weight.
Now we’ll explore the logic behind weight loss.
The Logic behind weight loss :
Losing weight, if you really look at it closely, is pretty straightforward. The logic of weight loss can be reduced to one sentence i.e to lose weight, move around more or eat less or do both.
This might seem simplistic, but it really isn’t.
This statement neatly sums up the parts that make up effective weight loss. It all boils down to calorie intake.
When you retain too many calories because you ate more or don’t exercise or move around enough to burn most of the calories you eat daily, your body stores a portion of these calories in the form of fat.
The more fat your body stores, the heavier you get.
The more fat your body stores, the higher the chances you might end up suffering from heart disease, diabetes, and other obesity-related ailments.
To lose weight, you reduce the calories you intake or you increase the rate at which you burn calories.
When this happens, your body burns your fat stores to compensate for the ‘lost’ calories. If you maintain a negative calorie intake for a long period of time, you will get slimmer and weigh less since your body has burned off much of your fat stores.
Now let’s look into the successful weight loss.
The Basic of Successful Weight Loss :
The fundamental basics of weight loss are.
You eat less, your body continues to burn calories. It has to find calories to offset the calories you’ve burned.
For this calories in your stored fat and muscle tissues are used. When it burns fat or tissue, you start losing weight.
Reducing your calorie intake involves portion control or switching to a low-calorie diet.
Burn more calories
Alternatively, you eat the same amount of calories, but you can increase the rate in which you burn calories. You can perform fat burning exercise or you can do walking for weight loss or walk longer distances or do Yoga.
Even though you are getting the same amount of calories as before, your body still experiences a net negative calorie intake because you are burning calories due to exercise.
Again, your body will try to offset the calories you lost by burning fat or tissues. This results in weight loss.
Whichever method you choose you to have to stay motivated. If the method you chose to lose weight involves cutting down on calories, you need to find the motivation to continue doing that.
If you choose to lose weight by exercising more, you need to find a way to keep motivated.
However, when you think you have burned off all that fat permanently, you get off your weight loss plan and you start packing on the weight again.
The problem with most weight loss programs is that they skip the most important part of the weight loss equation-motivation. They don’t have a mental component involved with it.
One should keep in mind, being mentally involved with your daily routine is a must.
Just make sure you stick to Healthy practices.
You should Meditate, can use daily affirmations. You should look at your weight loss journal and see the progress you have made.
Whatever you do, you need to include it in your daily ritual. An action that keeps reminding you of why you’re trying to lose weight and why you need to keep doing it.
Now when we have known the logic and the basics of successful weight loss. We will Make this logic and basic work for you.
Making weight loss logic and basic work for you :
Considering the logic and basics of weight loss you can make it work for you. You can work on either of these three ways. You can eat less, you can exercise more or can do both.
In most cases, people aren’t too thrilled about the third option-exercising more and eating less-and for good reason.
This method for losing weight takes more time, effort, and energy. Most importantly, it takes a lot of discipline.
This leaves most people with the remaining two methods: eating less or exercising/moving around more. The good news is that as long as you pick one method and you don’t compensate for the calories you lose using that method, you will lose weight.
After this, the most important step is to set up a static weight loss goal.
Setting a Realistic Weight Loss Goal :
You should set goals. Seriously. Try it. Write down what you want to see happen in the future and write it down.
While writing your goals down you’ll notice that as you visualize your goals, their details become clearer and clearer.
In fact, they can get so vivid that you can easily fall into the trap that you’re actually doing something about your future and taking control of your future by simply writing down plans and goals.
With realistic weight loss goal setting, you are really writing a script that you not only wish to follow but you can actually follow.
Here are a few elements you can include in your goals :
- It should fit your personality.
- It should be challenging.
- The goals timeline must be realistic.
- It should be flexible or can be divided into smaller sub-goals.
- Weight loss goals should impact all areas of the Healthy weight loss process.
Now when you have set your weight loss goal. We will explore key points that will help you lose weight.
Eating habits to lose weight fast :
What you are eating to lose weight is also a very important aspect of the weight loss journey.
* The toughest part of achieving weight loss goals is to avoid temptations and effectively deal with your carvings. Use wait- before-eat-approach.
* Keep a track of your weight loss journey.
* Drink a lot of water before you eat. Water is your best weight loss drink.
You can take your hunger down a notch by drinking a lot of water before you eat. This makes your body feel more full. And moreover, it has zero calories.
* Always use small plates.
Your perception of how much food is enough is partly visual. You can trick your mind into thinking you are eating enough by using small plates.
* Load up on veggies and fruits.
Even if you cut calories, it doesn’t necessarily mean that you should eat less food.
The foods rich in fiber such as fruits, vegetables, beans, and whole grains have a greater volume and take more time to digest, making them perfect for full and lose weight.
In general, it is normal to eat all the fresh fruits and vegetables you want: you will feel full before making too many calories.
Eat raw or steamed vegetables, not fried, and season with herbs and spices or a little oil for seasoning.
* Cut down sugar and carbs.
Consuming unhealthy amounts of sugar and refined carbs, such as pizza dough, white bread, pasta, candy, white flour, white rice, and sweet cereals. However, replacing refined carbohydrates with your whole grains and eliminating sweets and desserts is only part of the solution.
Sugar is hidden in various foods, such as soups and canned vegetables, pasta sauce, margarine, and many low-fat foods.
Since your body gets everything it requires from natural sugar in food, all that added sugar is just too many empty and harmful calories. Cutting down sugar and refined carbs is the faster way to fat loss.
* EAT EARLY
Eating early is the best diet plan or weight loss strategy for dinner time. By eating early you will provide yourself the proper time to digest your meal before you go to bed. Make sure you eat your meal at least 3 hours before sleeping.
Consume a Healthy diet :
When we’re trying to get healthy and live a healthier lifestyle, we immediately start thinking of what we will be able to eat to keep us on track with our fitness goals. That being said, what you eat is what will fuel your body.
From breakfast and lunch all the way to dinner, what you consume will create your body type. If you are constantly eating pizza, pasta, and burritos, your body will be a direct reflection of those foods.
Now, it’s ok to eat these foods once in a while and have your “treat meal” for the week but the majority of your meals should be healthy and well-balanced. Luckily, there are many wonderful and delicious recipes that are easy to make and easy to consume.
Eating healthy is not only good for your body but it’s important for long life.
Now when you have come so far, it’s time for some science-backed WEIGHT LOSS TIPS.
9 Science-backed tips to lose weight & keep it off :
You will agree that weight loss has become a rather complicated issue.
There are so many different weight loss diets out there and it’s confusing. You don’t know what to follow and you get conflicting advice. So let’s simplify it today and Let’s back it up with science.
You are going to know nine science-backed tips that have helped me lose weight and keep it off. No short-term fixes. No fads and no myths. If you’re interested, keep reading.
Just remember two things – consistency and lifestyle changes.
Whatever you do – you need to do it consistently and whatever you do – you need to make it a long-term change. Because if it’s a short-term change, you’ll lose the weight and then you’ll regain it.
So many people go on a weight loss diet and then they regain the weight. You can’t do a diet – you have to make it a lifestyle change. That is the biggest tip I can provide you guys just make it a lifestyle change.
1: The first tip is to cut back on added sugar.
Here we are talking about added sugar and not natural sugar found in whole fruits and vegetables. Added sugar like white sugar, high fructose corn syrup, maple syrup, honey, fruit juice, as well as coconut sugar.
So why is that added sugar such a problem? Studies show that people who consume a lot of added sugar are at a higher risk of obesity[l] and they also have a higher risk of diabetes and heart disease. So it definitely is not something you want to consume a lot of.
If you’re new and you’re a beginner, what can you do to reduce your added sugar? One is to reduce the amount of processed food you eat. Focus on whole foods and the reason for this is the whole food doesn’t have any added sugar.
So if the majority of your diet is whole foods you’re automatically cutting down on added sugar. If you do decide to eat some of the heavily processed foods, read the labels. That’s the best way that you can tell if there’s too much-added sugar in something or not.
Reduce the amount of sugar that you’re having in the form of liquids because it’s so easy to overdo. It’s so easy to have multiple glasses of juice or multiple glasses of Cola.
Reduce all of that because that is sugar that your body does not need. You don’t feel full from it and that’s why you can keep drinking and that’s the problem. So definitely cut back on the liquid calories.
The second tip I would give is to
2: Cut down on refined carbohydrates.
Cut down on refined carbohydrates and finely milled carbohydrates. Carbs get a really bad rap when it comes to weight loss.
Everyone thinks that they need to completely cut down the carbs and eliminate them and while that can certainly work for certain people.
You can find a number of low carb diet weight loss in 2 weeks and all on the internet. I don’t think it’s necessary to eliminate carbs totally.
I have eaten quite a bit of carb throughout my weight loss but it’s all about eating the right carbs and in the right amounts and in a balanced way.
Now what type of carbs are not recommended? Refined carbohydrates.
These are carbs that can raise your blood sugar very quickly. They don’t have much fiber and they’re essentially extremely processed. These are carbs that are really not that good for your health.
What are examples of refined carbohydrates? There are things like cookies, cakes, most store-bought bread, fruit juice, breakfast cereal, snacks that have any sort of refined flour in them.
Basically, the majority of processed foods.
If you’re going to have carbs, it is a good idea to get them from whole food sources. Carbs from whole foods such as whole fruits, whole vegetables, whole beans, and lentils. Those are not associated with weight gain.
It really is the refined carbohydrates – those are the carbs that we need to limit.
3 : Eat more fiber.
Eat enough fiber and enough fruits and vegetables. When it comes to weight loss, the most important thing is to eat in a way where you’re fuller for longer. So that you are not mindlessly snacking throughout the day.
One way to do this is to get enough fiber, especially soluble fiber. If you look at the studies, people who have more soluble fiber tend to be a lower weight. 
A few examples.
Things like oats, flax seeds, chickpeas, Brussels sprouts have quite a bit of fiber, they will keep you full and satisfied.
Now, in addition to eating a lot of fiber from these kinds of foods in general, increase your fruit and veggie intake.
4 : Take enough protein.
Eat enough protein throughout the day. So we talked about eating enough fiber and that was to keep you fuller for longer. Well, it’s the same with protein. If you eat enough protein throughout the day, you will stay fuller for longer.
It will really help manage the cravings and all that mindless snacking.
What can you do? You can have a quarter plate of protein with every single meal. This is a general recommendation and I’ve been doing this and I find this very effective. Because by having a quarter plate of protein with every meal, I’m getting my protein throughout the day.
I’m stabilizing my blood sugar and I’m not eating all these extra snacks these sugary snacks because I don’t really want to anymore.
When it comes to the amount of protein that’s enough for you, everyone’s a little bit different. Do check your daily protein requirement.
5 : Eat Slowly & thoroughly.
Eat thoroughly and eat slowly. In today’s fast-paced world, we’re all eating very, very quickly. The problem with eating quickly is that it’s very easy to overeat and get extra calories.
You don’t want to overeat, especially when you’re trying to lose weight. There are studies that show that people who eat quickly tend to be a higher weight. It’s probably because it’s very easy to overeat.
So I suggest eating slowly, chewing your food thoroughly, and being very mindful about what you’re eating. Make the best diet plan for weight loss that suits you.
6 : Take proper sleep
Get enough sleep.
When it comes to losing weight, everyone talks about diet. Everyone talks about weight loss exercise, but no one talks about sleep.
But the fact of the matter is sleep is so important for weight loss. If you’re struggling with weight loss and you’ve been doing everything else right, have a look at your sleep. Sleep and weight loss are correlated.
There’s actually a study from 2008 a major review that found that a short sleep duration increased the likelihood of obesity in adults by 55%. Which is actually quite a bit, so my suggestion is to focus on good sleep. Make sure that you’re getting at least seven hours a night.
7 : Keep progress track.
Track your progress.
Tracking your progress can be a very helpful thing when it comes to achieving your goals.
According to the American Psychological Association, people who track their progress are more likely to achieve their goals. 
I would suggest tracking your weight as well as your measurements. Because your weight alone is not a very good gauge of your progress.
Weight plus measurements. Track it every single week. If you can do that and you can see progress, you’re going to be more motivated.
And let’s just say you are not losing weight, at least you know that there is something that’s not working right and you can make a few changes.
8 : Avoid taking stress.
Reduce your stress.
Now when it comes to stress, everyone’s a bit different. Some people lose weight under stress and some people gain it. I happen to be someone who gains weight. I can’t lose weight when I’m stressed.
Now if you’re someone who is struggling with your weight, you’ve tried a weight loss diet and exercise, have a look at your stress levels. When we produce too much cortisol, which is the stress hormone, we can actually have a very hard time losing weight.
Especially the weight around the abdominal area. That is associated with high-stress levels.
So my suggestion to you is to figure out a way to reduce your stress. You can’t eliminate it completely, you can figure out a way to manage it. I like to do meditation. You must try it.
9 : Take more steps.
Move more :
When it comes to weight loss, we all know weight loss diet and exercise go hand-in-hand. Exercise is important I did quite a bit of aerobic, exercise in the form of brisk walking as well as some strength training. But beyond that, there’s something known as NEAT and people who do more NEAT tend to have a lower weight.
So what’s NEAT? NEAT is non-exercise activity thermogenesis.
A very sciency term but basically it’s all the calories you’re burning while not exercising, eating, or sleeping.
Things like cooking in the kitchen, cleaning your car, cleaning your house, and walking to the bus stop.
All of these activities are not really exercises but they’re still activities that burn calories. They add up, especially if you’re doing them daily and are doing them consistently. You are losing weight without trying.
In general, I would suggest increasing your NEAT if you can, that way you’ll be able to lose weight faster than just focusing on exercise alone.
All of these tips may seem very simple and basic, but that is because they are.
A lot of weight loss is quite simple unless you have a hormonal problem, then you require a slightly different path. But for the most part, I lost the majority of my weight with these tips. Almost 90% of my weight is with these tips.
With the simple things. With the foundation. It’s all about consistency and making these things a lifestyle change and that is where most people struggle.
If you’ve tried everything in your power to lose weight and it’s just not budging and you’re doing all the right things – it’s time to see a doctor. It could be a hormonal issue and it’s a good idea to get a diagnosis so you know what you’re dealing with and you can change your approach.
While all of the tips in this article are evidence-based, they may or may not work for everybody because we’re all a little bit different. So you have to experiment and see what works for you.
7 WEIGHT LOSS MISTAKES :
1: Do not skip your meals.
Skipping meals can definitely help you with quick weight loss but at a cost. So what happens when you skip meals is, the body goes into fasting it goes into starvation mode.
When we skip meals the body thinks that we are fasting. What it does it doesn’t burn the fat it keeps it for later it starts burning your muscle mass it starts burning the good stuff.
So yes you start losing weight when you skip meals but at the cost. A lot of your health issues might come up you might start having headaches you might start having nausea and dizziness and this is never healthy.
And in the end, it is never a permanent solution to weight loss so skipping meals might help you lose weight quickly but at a very considerable cost.
2 : Don’t think that you can compensate with the extra unhealthy calories.
It often happens while on a weight loss journey, we will add up unwanted bad calories thinking that we will compensate for the extra calories by working out or by other means.
This is a very bad idea, as burning calories of even a pizza slice can take you up to 45 mins of cardio. So keep in mind, never think you can compensate for unhealthy calories.
3 : Do not stick to a particular training program.
Sticking to a particular training program will initially provide you with the result. But as soon as you reach the plateau it will no longer be beneficial.
So keep giving your workout program a shuffle for better results.
4 : Do not replace your meal with juice or shakes.
Replacing your meals with a liquid diet for weight loss is another big mistake. We should avoid this through our weight loss journey. As a decent weight loss meal will be around 250- 300 calories approx and you will get the same amount of calories from a glass of let us say mango juice. But the thing is your body metabolism will burn more calories to digest the same 250 calories diet with respect to that 250 calorie juice.
5 : Underestimating how much you eat.
People commonly underestimate the number of calories they really eat. A study found that people under-reported the number of calories they consumed by as much as 50%. So your best bet is to count your calories.
6 : Changing too many things at once.
Wanting to lose weight is usually followed by a sudden spark of motivation to change your habits. And a lot of times, people want to change multiple habits all at once. And when they try to do it, they end up failing. Losing weight itself is a multiple habit-changing processes.
Eating less is a habit.
Exercising more is a habit.
Drinking more water is a habit.
and even counting your calories is a habit.
When you try to do all of this at once, it gets pretty difficult to follow through. So whether it’s eating habits or waking up early to work out, stick with one until it becomes a solid habit.
7 : Expecting results too quickly.
We can thank the media for this one.
With so many so-called fitness companies and self-proclaimed fitness “gurus,” all promising that you can lose something like 20 pounds in 20 days, there’s no doubt that people will begin to believe that it can actually be done.
Well, honestly, it can be done, but at the cost of your overall health by restricting nutrients that your body needs.
Also, when losing weight so drastically, your body goes into survival mode and fights to keep every single fat molecule it can, making it harder to burn fat.
The best way is to shoot for roughly 1 to 2 pounds a week, or about 10% of your starting weight in 6 months.
The good part about weight loss is that you only need to select a plan and get started. That’s all there is to it. The key is to start. Once you start, you can fine-tune and make adjustments. What’s important is you stopped thinking about losing weight and started doing it instead. Always be motivated toward your goal.⎸
Losing weight and body fat is more than just looking temporarily good. It is about feeling good, learning to eat in a healthy and sustainable way, and improving health and quality of life in general.
Preventing these weight loss roller coasters and helping you understand the logic and basics of weight loss. How to take advantage of weight-loss foods that can help you stay slim and Healthy. We’re the key aspects of this article.
Being motivated is the most important part of successful weight loss.