15 Healthy Weight Loss Tips to Incorporate Today
The below 15 healthy weight loss tips contain very basic but effective tips. Follow each one as much as you can, and you will be sure to see an improvement in your weight. These tips will not only help you lose weight, but also help you become healthier which is just as important. Be sure to implement some or all of them today!
1. Cut down on sugar
Sugar is in almost every packaged food nowadays including snacks, dressings and sauces. Too much sugar will cause weight gain as well as health issues. Try reducing sugar intake including those from fruits. Read more about how sugar makes you fat.
Stevia is a great natural herbal substitute.
2. Do not eat fast foods
One of the most important healthy weight loss tips; do not eat fast foods! Foods from fast food restaurants typically have extremely high calories, leaving you with not much left to eat for the rest of your day. More importantly, many of the fast foods contain chemicals and high fructose corn syrup which are hazardous to your health.
3. Cut down on processed foods
Processed foods are those foods not in their natural form. Processed foods (including fast foods) are high in calories but deficient in the vitamins and minerals your body needs. Processed foods are everywhere, taking up more than half the shelf space at supermarkets. When you eat processed foods, over time, you end up being always hungry because your body is not getting the vitamins and nutrients it needs.
4. Cut down on junk food
Junk food (prepackaged pizza, ice cream, cookies, candy) are again extremely low in nutritional value and highly processed. Most contain tons of artificial ingredients including high fructose corn syrup. You will be consuming lots of calories without nutritional benefit, over time leaving your body constantly hungry.
5. Reduce calorie intake
There certainly are ways to lose weight without counting calories by eating only certain foods and/or incorporating certain exercise routines. However one trick that will always work is to consume less calories than you burn.
Figure out how many calories you need to eat to lose weight here, and stick to that calorie limit as much as possible.
6. Keep low-calorie alternatives on hand
Whenever you have a craving for “bad” foods (sweets, pizza, brownies, cookies), it is best to have a healthy snack instead (see below). However if that is not going to work for you, you should at least have a low-calorie, healthier version of whatever it is that you are craving.
You may wish to keep healthier, lower calorie cookies, brownies, or pizza that you can eat for those times when you need them. If you can make home-made versions that is ideal. However you can also choose store-bought ones with as little ingredients in them as possible.
Ideally we should not eat any “bad” foods, but in reality that is often difficult and not realistic for most people.
7. Keep healthy snacks on hand
One mistake people often make is gorging on whatever is in front of them when a sudden hunger pang strikes. That usually ends up being high-sugar, high-carb and/or high-calorie.
Having constant access to healthy snacks will enable you to avoid eating junk food when you are simply hungry or feel like snacking.
8. Track your calorie intake
People often under-estimate how many calories they are actually consuming. Also many people are just simply not aware of how many calories each food item has. Once you find out that a scone at your favorite coffee shop has 600 calories, you may decide that it is not worth all those calories.
MyFitnessPal has a great and easy calorie-tracking app that is free of charge.
9. Limit fried foods (french fries, fried chicken)
Not only are fried foods extremely high in calories, fried foods you get at restaurants and fast food places contain a high level of trans fat, which have shown to cause various serious health problems, including clogging of arteries and type 2 diabetes.
If you have a strong need to eat them, try grilled/baked chicken and baked fries to still enjoy the taste without the added weight gain and health hazards.
10. Drink enough water every day
Many people mistake thirst for hunger and end up over-eating. Dehydration is also one of the causes of constipation. Make sure to drink enough water every day. According to Mayo Clinic, at least 8 glasses (8 oz each) of fluid per day is recommended.
11. Eat more vegetables
Eating more vegetables is a great way to get nutrients and to feel full. Since most vegetables are low-calorie, eating them in large volumes will contribute to your sense of fullness but not the calories. Limit starchy vegetables such as potatoes and pumpkins.
12. Eat more fiber
Eating more fiber is one of the most important healthy weight loss tips. Consuming fiber is an excellent way to feel full and clean out your colon. Fiber is also said to promote the growth of healthy bacteria in your gut, by serving as their food source. Eating lots of vegetables is a great way to get more fiber into your diet.
Choosing fruits over processed sweets is another great choice.
If you are like most people and have difficulty getting enough fiber from your meals, you may wish to include fiber supplements into your diet such as psyllium husk.
13. Eat good fats in moderation
Good fats will aid in your weight loss as well as your health! However they are calorie-dense so you should not over-consume them. Many dieters end up feeling hungry due to lack of good fats in their diet. Good fats include those from coconut oil, olive oil, organic butter, almonds, pecans, avocados, olives and organic eggs.
14. Reduce dairy
Some people have a difficult time losing weight if they consume dairy products. You may wish to try reducing or eliminating dairy from your diet. Regular milk typically contains antibiotics and growth hormones which are extremely harmful to your body. Many people also have dairy intolerance which may be causing symptoms such as bloating, skin rashes, diarrhea and even ear infections.
Almond milk is a great substitute and tastes very similar to cow milk.
15. Eat slowly
This is one of the frequently overlooked healthy weight loss tips. Eating too fast and too much as a result is a common reason why people over-eat. Try eating slowly, drinking lots of fluid with your meal, and taking periodic breaks. You can chat with your family member or even read a book or a magazine during your break. You can always go back to eating if you are still hungry, but this way you reduce your chances of over-eating.