Archive: Feb 2022
7 Evidence-Based Weight Loss Tips
It seems that once you search online for anything to do with weight loss, you’re soon to get blasted with ads for health gurus, 3-step plans, and magic pills that cut fat.
Unfortunately, any plan that forgets diet, exercise, and lifestyle choices isn’t one that works. It’s best to stick to the evidence-based facts. We’re going to give you some tried and true weight loss tips today.
Hopefully, the information below can give you some insight into ways that you can see some lasting change. Let’s get started:
7 Truly Effective Weight Loss Tips
We should mention that weight loss is different for everyone. Your journey will depend on your current lifestyle, your body type, and the particular challenges that your life offers.
That said, the tips below are broadly effective for most people. If we stick to the well-documented methods, we’re most likely to see results across the board.
1. Drink More Water
Drinking enough water is something that most people fail to do. It might seem like the recommended volume per day for your body type is excessive, but keep in mind that drinking water helps you burn fat.
Getting water into your system boosts your metabolism, curbs your hunger, and provides a wide range of other health benefits.
It’s wise to get a big reusable bottle of water, keep it on you at all times, and sip throughout the day. That’s the best way to get all of the water you need. The alternative is drinking exorbitant (but healthy) amounts at one time, which is pretty tough to do.
2. Understand How Food Interacts With Your Body
Think of the tidal wave of food marketing that you’ve been exposed to throughout your life. How much of the information we receive about food is actually accurate?
We’ve even found out that the food pyramid that was pushed in schools for decades is actually pretty suspect.
That means that a lot of our ideas about food might not be based on actual evidence. Understand what carbs do in the body, how dietary fiber operates, and what proportions are healthy for your lifestyle.
A foundational understanding of food will direct and inform your dietary choices. Instead of getting a diet soda, then, you might take a look at the back of the bottle and choose to drink water instead.
3. Reduce Carb, Sugar, and Starch Intake
That is if you’re consuming too much of those things now.
A lot of times, unhealthy weight gain is the result of too much sugar going into the body. Carbs are broken down into sugar, too, so eating excessive amounts of it leads to fat buildup.
Our bodies are storing that fat in case we need it later. A couple of thousand years ago, that fat would have been crucial for survival. Now, excess fat is the thing that leads to an untimely death for thousands of people each year.
So, identify the excess sugars and carbs in your diet and do the work to cut them out.
4. Focus on Protein
Try offsetting a portion of your carb intake with protein. Consuming protein throughout the day can prompt your body to use more calories, as well as reduce your feelings of hunger.
It’s also important to remember that not all proteins are created equal. There are nine essential amino acids that comprise protein. Not all sources of protein contain all nine of these acids.
Those sources that do are called “complete proteins.” Most meats offer complete proteins, while other sources are host to just a few of the amino acids you need in your diet.
There are certainly non-meat complete proteins. Many beans and seeds offer great sources.
5. Exercise Enough
We say “enough,” because many weight loss programs lead you to think that you have to be busting your butt constantly to see results.
The truth is, you should be doing what you can if you’re going the process alone. All of us have probably experienced a time when we started with a goal, pushed far too hard for our own abilities, and ended up just quitting.
The same goes for changing a diet, producing at work, or achieving any sort of goal. Your angle shouldn’t be one of brute force and dedication if that’s not who you are. Instead, you should be forgiving of yourself and have the foresight to set healthy expectations.
That said, exercising in any way might be a challenge for you. That’s a challenge that will greatly help your weight loss efforts when met. So, get up and get some cardio, but don’t set your sights so high that they’re unreachable.
6. Work With a Coach
What’s more motivating than a professional when you have to get something done?
Working with a weight loss coach is a method that will provide results time and time again. This is a person who can keep you in check and offer the most effective suggestions and programs when it comes to losing weight.
Instead of doing your research alone and trying to hold yourself accountable, this person will give you the information and motivation you need. While it might be a little daunting to work out with someone pushing you, the results that come are well worth the initial struggle.
Programs like ChiroThin are just the thing to get you motivated and start seeing results with the help of a pro.
7. Address Your Stress
Weight gain is a complicated issue. It happens as a result of imbalances in your life, whatever they may be. One of those imbalances is stress.
If you experience chronic stress, you might notice a significant amount of weight gain. It’s not stress alone that causes this, but our bodies’ responses to stress. When you’re body is stressed, your cortisol levels spike, and your blood sugar drops.
When this happens, we crave sugar. We want to eat sugary snacks, bread, and other things packed with carbs. This process continues and the habit of unhealthy eating turns into a coping mechanism, and we’re left a little less healthy.
Taking care of stress in whatever way you can is key to establishing a lifestyle change.
Ready to Make a Change?
Hopefully, the weight loss tips above have given you some food for thought. There’s a lot involved in losing weight, though, and we’re here to help you move forward.
Are you ready to get started on the path to a healthier you? Call us at 412-243-WELL (9355) or learn more at www.WellnessPittsburgh.com