weight

There are many ways to lose a lot of weight fast. However, most of them will make you hungry and unsatisfied. If you don’t have iron willpower, then hunger will cause you to give up on these plans quickly.

Losing weight doesn’t have to feel like a chore. Simple changes to your lifestyle will produce results.

Most of us know that eating a little less, and exercising a little more does the trick, but in an industry crowded with mixed messages on tips to lose weight, it can get confusing.

These simple weight loss tips have been tried and tested. They might not transform your body overnight, but they will help it attain a slightly better, healthier shape in the longer term.

Be prepared

When hunger strikes, dieters can often fall off track by opting for sugary snacks to curb cravings. Having healthy but filling snacks at the ready can prevent this.

Similarly, planning meals can keep you on track and stop you binging. It’s also easier to manage a calorie deficit if you’re planning ahead.

When eating out at restaurants, it’s a good idea to have a look at menus before to ensure you make healthy choices.

Set Two Goal Weights

If you have a big long-term goal to lose 20 or more pounds, it can be helpful to celerbate the smaller steps along the way.

Let’s face it: the prospect of losing 20 pounds—or more—is daunting. That’s why Rachel Beller, author of Eat to Lose, Eat to Win, recommends setting a nearer-term goal weight that’s around half of the total amount you want to lose—and focusing on that. “Having an easier-to-reach goal can help keep you motivated,” she says. “And when you hit that first milestone, it gives you a chance to celebrate, re-evaluate your strategy and re-up your enthusiasm for the next stage.”

Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs). When you do that, your hunger levels go down and you end up eating much fewer calories. Now instead of burning carbs for energy, your body starts feeding off of stored fat.

Another benefit of cutting carbs is that it lowers insulin levels, causing your kidneys to shed excess sodium and water out of your body. This reduces bloat and unnecessary water weight.

It is not uncommon to lose up to 10 pounds (sometimes more) in the first week of eating this way, both body fat and water weight.

Eat fresh fruit with breakfast

It’s such a small thing to do, but it sets a healthy tone for my whole day. Plus, fruit is low in calories and packed with vitamins and nutrients!

Stop the Negative Self-Talk

Ugh, I’m so fat! For many of us, that’s what passes for a weight-loss pep talk. “There’s this common misconception that being hard on yourself is the only way to achieve your goals,” says Kristin Neff, Ph.D., associate professor of human development at the University of Texas at Austin and author of Self-Compassion.

But treating yourself with kindness, research shows, is a better way to bolster your commitment to healthy behaviors. “Coach yourself through your ups and downs the way you’d coach a friend—with words of encouragement and support,” says Neff.

“For instance, if you overeat or gain a few pounds, tell yourself, ‘Losing weight is hard for everyone—I’m not the only one struggling. I’m going to take it slowly and keep at it.'” Think of every day—even every meal—as an opportunity to start over.

Use smaller plates and bowls

Trading in your huge dinner plate for a slightly smaller one is a very simple but effective weight loss tip. You can ‘fill your plate’ without breaking the rules. This can help with portion control.

Keep a food diary

Weight loss is all about changing lifestyle habits. Record what you eat and when and it should be easy to spot bad habits. This will also allow you to block out meal times so you can practice mindful eating.

Drink more water

Because water is involved in many metabolic processes in your body, being dehydrated has the potential to slow your metabolism down, which can hamper weight loss.

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