Written by Menswear Style
Health & Fitness
8th January 2020
Weight Loss Tips That Actually Work
January is the month of fresh starts. We have all likely indulged rather a lot over the Christmas period, and now it is time for us to get back to a healthy routine and build better habits. If one of your goals for this month is to trim down and lose a little weight, you may already be looking at detox diets and a new gym membership. Today we want to talk about some of the good advice you can take when trying to lose weight, because there are a lot of weird claims out there that simply don’t work. From shakes from shake that weight to drinking lots of water, here are some of the weight loss tips you can take on board that will actually work for you this year.
1. Drink water before a meal
Water is your new best friend. Say goodbye to sugary coffees and sodas because water is the drink that will really make a difference to your health and well-being. Drinking lots of water each day will not only clear out toxins, but will also help you lose weight. The best thing you can do before eating a meal is have a glass of water and wait for 10 minutes. The reason for this is that we often mistake thirst for hunger, and we eat too much as a result. By drinking a glass of water first you will lower the risk of overeating. As well as this, cold water will help kick start your metabolism and ensure that you digest food more efficiently.
2. Eat Eggs For Breakfast
How do you like your eggs in the morning? If you don’t currently eat eggs in the morning now is the time to start. Eggs are full of protein and essential nutrients and they are the ideal way to start your day. Whether you choose to have them poached, boiled or scrambled, they can be great for weight loss. Eggs help you to eat fewer calories in the morning but feel fuller for longer, and this can prevent snacking mid-morning before lunch.
3. Drink black coffee
Coffee is one of those drinks that people try to avoid when losing weight, but actually it isn’t the coffee itself that is the problem. If you buy a latte every day for work you are loading yourself full of milk and sugar, and these are the things that put on weight. Black coffee alone is amazing for your metabolism and can actually aid weight loss. Coffee contains lots of antioxidants and it can boost your metabolism by up to 11% allowing you to burn much fat off when eating food. Start the day with a glass of water and a black coffee and this can set you up for success.
4. Drink Green Tea
Green tea is well-known for its health benefits and the main thing it will do is boost your metabolism. Drinking a few cups of green tea a day will boost your ability to burn fat and it can make a big difference to your body as a result. Like coffee, green tea also has many benefits, one of them being weight loss.
5. Intermittent Fasting
Intermittent fasting is a method of eating where you fast for a number of hours each day, and eat for a number of hours. The idea behind this is what you end up restricting calorie intake by only eating within a certain window and it allows you to lose weight. When you start intermittent fasting the window of fasting might be as low as 12 hours including sleep, but as you get used to it it is worth upping this to 16 or 18 hours if you can, only eating within an 8 or a 6 hour window. The smaller your window of eating is the better it will be for this to work.
6. Take Glucomannan
Glucomannan is a type of fibre that has many merits in terms of weight loss. It is a fibre that will absorb water and sit in your gut for a period of time, making you feel fuller for longer and therefore reducing the number of calories you consume during the day.
7. Cut back on sugar
Sugar is always a problem when trying to stay healthy and lose weight. Even weight loss products have added sugar that we don’t see and this doesn’t do anything to help us stay trim. Make sure when you buy food at the grocery store that you avoid foods that have added sugar in them. Always read the labels and ensure that the food you buy is as pure as it can be. Reducing sugar will make a big impact on your weight.
8. Reduce refined carbs
Refined carbohydrates include foods such as sugar and pasta, as well as white bread. Refined carbs are stripped of fibrous goodness and as a result, will not offer you the same benefits as unrefined versions of the same food. This is why making the switch from white bread and rice to wholemeal can make a massive difference to your diet. Wholemeal and wholewheat foods have not been stripped of their fibre and therefore will still provide you with a good level of nutrients and make you feel fuller for longer.
9. Low-Carb Diet
Carbs are not completely evil, but too many carbs in your diet can indeed have an effect on your health and weight loss. If you are looking to be healthier and lose some weight this year it is important for you to try and eat fewer carbs for a while. Commit to a low carb diet and focus more on protein and green veggies and leaves. By eating fewer carbs you will consume less sugar, and as a result, will store less fat.
10. Use Smaller Plates
One of the best switched you can make to your lifestyle this January to help you lose weight is to use smaller plates. Your mind is a big part of eating food, and if you use the same size plate but fill it with less food, your brain knows you have eaten less and will crave more. But if you switch to a smaller plate and fill it, your brain will think you are eating the same and you won’t feel hungry after. This is a great way to exercise portion control and be healthier.
11. Eat less
Honestly, if you want to lose weight, you need to consume fewer calories, and the easiest way to do this is to eat less food. Instead of eating 3 meals a day, try eating 2. Instead of having 2 slices of toast in the morning, try having 1. By eating less food, your body will burn a higher percentage of calories and this will allow you to lose weight.
12. Have healthy snacks on hand
Now and again we all get the munchies, and the easiest way to deal with this most of the time is to head to the vending machine for a snack. But instead of spending money on crisps or chocolate, consider eating nuts and fruit. When you leave the house in the morning, take a small container with fruit or nuts along with you and this will ensure that when you feel peckish you have a healthy snack to enjoy right away.
13. Have probiotics
Probiotics are bacteria that will sit in the gut and aid digestion. These helpful organisms are amazing for keeping your gut healthy and allowing you to metabolize food more efficiently. You can find probiotics as yogurt drinks or even as tablets, and consuming them at the start of the day will make a world of difference to you.