Weight Loss Tips: There are many tips and strategies that can help you lose weight, but not all of them are equally effective or suitable for everyone. Here are some of the most common and evidence-based Weight Loss Tips that you can try:
- Choose a low-carb or high-satiety diet. Low-carb diets limit the intake of carbohydrates, such as sugars and starches, and replace them with foods that are higher in protein and fat. This can help you reduce your appetite, lower your insulin levels, and burn more fat for energy.
- High-satiety diets focus on foods that make you feel full and satisfied, such as vegetables, fruits, whole grains, beans, nuts, seeds, and lean meats. These foods are rich in fibre, water, protein, and healthy fats, which can help you eat fewer calories without feeling hungry.
- Eat when hungry. One of the biggest mistakes that people make when trying to lose weight is to starve themselves or skip meals. This can backfire by slowing down your metabolism, increasing your hunger, and making you more likely to overeat later.
- Instead of following a strict calorie limit, listen to your body and eat when you feel hungry. This way, you can avoid unnecessary cravings and binge eating.
- Eat real food. Processed foods, such as chips, cookies, candy, soda, and fast food, are often high in calories, sugar, salt, and unhealthy fats. They also lack many nutrients and antioxidants that are essential for your health. Eating too much of these foods can increase your risk of obesity, diabetes, heart disease, and other chronic conditions.
- To lose weight and improve your health, eat more real foods that come from nature, such as vegetables, fruits, nuts, seeds, eggs, fish, meat, and dairy. These foods are more nutritious and satisfying than processed foods.
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- Eat only when hungry. Sometimes we eat not because we are hungry, but because we are bored, stressed, sad, or influenced by social cues. These emotional or environmental factors can lead us to consume more calories than we need or want.
- To avoid this, try to eat only when you are physically hungry and stop when you are full. You can also practice mindful eating, which involves paying attention to your food and how it makes you feel.
- Measure your progress wisely. Tracking your weight loss progress can help you stay motivated and accountable. However, it is important to measure your progress wisely and not obsess over the numbers on the scale.
- Your weight can fluctuate daily due to water retention, hormonal changes, muscle gain, or other factors. Therefore, it is better to weigh yourself once a week or less and focus on the overall trend rather than the daily fluctuations. You can also use other methods to measure your progress, such as taking body measurements, checking your body fat percentage, or noticing how your clothes fit.
- Be persistent. Losing weight is not easy and it takes time and effort. You may encounter plateaus, setbacks, or challenges along the way. However, do not give up or lose hope.
- Remember why you started and how far you have come. Celebrate your achievements and learn from your mistakes. Keep going until you reach your goal and maintain it for life.
Weight Loss Tips: How much water should I drink per day?
The amount of water that you should drink per day depends on various factors, such as your age, gender, activity level, health condition, and climate. However, some general guidelines are:
- According to the U.S. National Academies of Sciences, Engineering, and Medicine, an adequate daily fluid intake is about 15.5 cups (3.7 litres) of fluids a day for men and about 11.5 cups (2.7 litres) of fluids a day for women.
- These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.
- According to a science-based hydration calculator, your recommended daily water intake can be estimated by using your age, gender, height, weight, and activity level. You can also adjust the amount of water you need based on the climate, excessive sweating, or pregnancy.
- According to some health professionals in India, you should have at least 3-4 litres of water per day or 8-10 glasses of water per day. Water is essential for your body’s functions and helps in flushing out toxins, maintaining body temperature, and hydrating your skin.
The best way to know how much water you need is to listen to your body and drink when you feel thirsty. You can also check the colour of your urine: if it is clear or pale yellow, you are well hydrated; if it is dark yellow or amber, you need more water.