Top Ten Weight Loss Tips!

1. Eat small meals

If you eat a large meal with a lot of calories, your body will use what it needs for its processes, but the excess will be stored for energy as body fat. We must avoid large spikes in insulin production that promote the storage of body fat, so smaller meals are undoubtedly essential to lose weight. We need to practice caloric restriction to lose weight, so eating smaller meals with fewer calories is very beneficial.

2. Eat 5-6 meals daily

Eating frequent meals stabilizes the flow of insulin production, curbs the big hunger pangs that lead to binge eating, provides your body with a flow of quality nutrients, and also makes your body work hard to digest frequent calorie-burning meals. Eating frequent meals is very advantageous for weight loss.

3. Always eat protein at every meal

More energy is required to digest protein than fat or carbohydrate. If you ate 100 calories of lean chicken breast, up to about 30% of those calories will be spent through the process of breaking down protein. Fat is different, only up to 5% of calorie intake from fat is used for digestion.

4. Understand that weight loss is about food, not exercise

If you want to lose weight, focus on what you’re eating and drinking and don’t exercise, as ultimately your weight loss success will depend almost entirely on your food and fluid intake. A food diary is necessary if you want to lose weight, as it can identify high-calorie foods or drinks you may be consuming that are proving detrimental to your weight loss.

5. Increase your physical activity

Although your focus for weight loss should be on food and fluid intake, increasing your physical activity will expend more calories and help you lose weight. Daily activities such as walking, climbing stairs, gardening, housework, etc. all help burn more calories, however a dedicated exercise program can help you burn about 500 calories per day, depending on the type, duration, and intensity of your activity.

6. Start resistance exercise

Resistance exercise builds lean muscle tissue that is metabolically very active, which means the more lean muscle tissue you have, the more calories you’ll expend throughout the day, even sitting or sleeping. Resistance exercise will also make you stronger, less susceptible to injury, promote bone density, and create sexy rounded shoulders and lean legs. Resistance training also promotes those amazing fat-burning hormones, testosterone and growth hormone.

7. Cycle your calories

Diets that restrict calorie intake cannot be maintained. This is evident as almost all people who go on a diet crash and go back to their previous eating habits. What people need to do is cycle their calories by restricting their calorie intake on 4 days of the week, and less on the other 3 days. This allows you to eat your favorite foods, albeit only a few times a week, and prevents your body from thinking it’s in starvation mode, which would slow your metabolism. There has to be some discipline, you just have to make sure you balance it accordingly. Nutritionists, Personal Trainers, etc. everyone eats pizzas, chocolate, ice cream, etc. they just eat them in moderation so it doesn’t negatively affect their diet.

8. Avoid high-energy foods

The foods that I just mentioned, pizzas, ice creams, etc. They are high-calorie foods. Recently, a colleague of mine was eating a small chocolate bar and said, “It’s just a small treat!” Well, that little treat was over 200 calories. The size is not important, it is the density and it is the total calorie intake. Fat has 9 calories per gram, carbohydrates and protein have 4 calories per gram, and fiber has 3. So calories from fat may seem small, but they are calorie-dense, so be careful, these foods are you frequently eat those that will prevent you from losing weight. .

9. Don’t drink your calories

A big mistake people make is drinking too many calories. Soft drinks are killing us; are leading children to obesity and diabetes. Be sure to drink plenty of water and avoid high-calorie drinks. Use alcohol wisely, a glass of wine is about 120 calories and a beer is up to 200 calories so these are certainly contributing factors to weight gain.

10. Cook your own food

Eating out is a weight loss nightmare. Restaurants don’t care how many calories you eat as long as your food tastes good. What makes food taste good? Yes, you are right, fat, sugar and salt. People consume up to 1,000 calories when they eat out. That’s for many, more than half of their total daily calorie intake! A good tip is to buy your groceries in bulk, get great low-fat recipes, and cook your own meals. Pizzas, pasta dishes and burgers can be made healthy and taste great and will make a world of difference to your weight loss.