Written by: Mitch De Guzman
A new year heralds a fresh start. These are the thoughts that most people connect with at the beginning of a new year. As a result, we make a list of things we’d like to change or improve. And losing weight is often at the top. Perhaps it’s because people tend to overeat during the holidays. It’s also possible that they’ve realized the importance of keeping a healthy weight.
In any case, losing weight can be an arduous task, which is why you try everything you can to support yourself in your efforts. You’ve probably been browsing the web for articles like “how to lose weight in 7 days naturally” or “how to lose weight faster.” The truth is that there is no such thing as a simple weight-loss plan because there are so many variables to consider.
Indeed, fiber internet provides easy access to informative resources about losing weight. Still, as your preferred internet service provider in the Philippines, we’ll make it simple by providing valuable recommendations to make weight loss more manageable and effective.
13 Helpful Tips to Promote Weight Loss
As previously stated, there is no simple weight-loss program that will cause you to lose weight in a matter of days. To be successful, you must devise an all-encompassing strategy. Here are some helpful pointers to get you started.
1. Try to Eat Slowly
Did you know that chewing your meal thoroughly before swallowing can help you lose weight? According to research, eating slowly elevates gut chemicals that make you feel full, which helps reduce calorie intake. As a bonus, it improves your digestion, making it easier to get more nutrients into your body.
2. Avoid Skipping meals
The brain needs glucose to function. Without enough sugar, your body will not work correctly. So what happens when you skip a meal? Your blood sugar decreases, and your body produces more cortisol. Thus, people with low blood sugar become irritable, disoriented, and weary. Furthermore, skipping meals slows your metabolism, leading to weight gain or making weight loss more difficult.
3. Always Eat Breakfast
As the name implies, breakfast means it breaks the overnight fast. This morning meal replaces your glucose supply to help you feel more energized and alert, as well as supplying other vital nutrients for optimal health. Hence, eating a meal in the morning improves your metabolism more than eating the same meal later in the day. That’s because you initiate the thermogenesis process and stimulate your metabolism when you eat breakfast. More so, if you eat a high-protein breakfast. Protein boosts satiety hormones, muscle mass, and energy consumption, promoting weight loss.
4. Get a good night’s sleep
Sleep deprivation can harm your health and cause weight gain. Our nighttime hormones, ghrelin, and leptin play a crucial part in this. Ghrelin signals when to eat, while leptin indicates when to quit. When you don’t get enough sleep, your ghrelin levels rise while your leptin levels fall. As a result, you’re more prone to binge-eating, resulting in weight gain.
5. Keep a food journal
Keeping a detailed record of your daily food consumption is the best way to keep track of your weight loss goals. You can assess your daily calorie intake if you haven’t lost weight despite your strenuous exercise. Maybe it’s time to cut back on calories or switch to a low-carb diet.
Keeping a food diary can be as simple as recording the following:
- Food details: List down the meals and beverages you consume, as well as the cooking methods you use (baked, broiled, fried, etc.). Don’t forget to include toppings and sauces.
- Food consumption: Weigh and measure your food if possible to help calculate how many calories you consumed in every meal. Make the best estimate you can while you’re away from home.
- Meal schedule: Note the timing of your meals. Monitoring your eating habits may help you avoid issues like late-night nibbling.
6. Keep yourself hydrated
Hydration is a big part of healthy and long-term weight loss. Water enhances the digestive system, allowing lipids to be removed more quickly from the body. In effect, drinking water aids in flushing the system, decreasing fluid retention, and suppressing appetite. Furthermore, it helps you cut down on liquid calories like fruit juice, coffee, and soda.
7. Practice mindful eating
Digestion requires a complex chain of hormonal signals between the gut and the neurological system. Hence, the brain appears to sense satiety or fullness after around 20 minutes. On the other hand, mindful eating involves paying close attention to the appearance, taste, and smell of the food you are consuming. As a result, you chew more slowly, consuming fewer calories.
8. Keep unhealthy food out
It’s really straightforward. You can’t consume what you don’t have. Trans fat, sodium, and sugar are common ingredients in processed foods, so it’s best to steer clear of these options whenever possible. Besides being nutritionally deficient, they are also cancer and chronic disease risk factors. Rather than keeping chips and cookies on hand for when the craving strikes, stock your pantry with nuts and seeds, pre-cut fruits and veggies, string cheese, edamame, eggs, salmon, and yogurt. To make things even better, cook with coconut oil or olive oil. Also, make it a habit to read food labels to choose foods suitable for your diet.
9. Move Your Body in Any Way You Can
People think five minutes don’t matter, but they’re wrong. Every minute counts. So do some stretching and other simple exercises while lying in bed, sitting, standing, or walking. Just move your body. Otherwise, you may experience muscle atrophy due to your lack of exercise.
10. Maintain a Weight Log
To ensure accuracy, weigh yourself on the same day and time wearing the same clothes. For example, if you weighed yourself on Wednesday at 7:00 a.m. while wearing joggers and a shirt, repeat the process exactly as it was. Remember that your body weight is a five-pound range, not a single number. So work on lowering the field, not the number.
11. Leave out the Liquid Calories
According to scientific evidence, the body does not detect calories from sugary beverages as it does from sugary foods. In other words, reducing sugar-sweetened beverage consumption can lead to significant weight loss. Even if it’s the only thing, you do differently.
12. Adopt a Vegetarian Lifestyle
Veggies are good for you, so embrace them! They are low in calories, high in fiber, and packed with nutrients. A fast and reliable fiber internet connection makes finding recipes for the delectable vegetarian fare quick and easy. Additionally, delicious vegan meats are now available for purchase in retail outlets.
13. Rearrange your plate
You can change the way your plate looks by putting more vegetables on half, whole grains on a quarter of it, and lean meat on the other quarter. A few simple dietary changes can have significant health benefits.
14. Make use of Portion-Controlled Dishes.
Using smaller plates, bowls, and cups will make it easier to eat a small portion of food, but you won’t feel deprived. Using a 9-inch plate instead of a 10- or 12-inch plate, for example, can result in a 22 percent reduction in the amount of food consumed.
Aim to Lose Weight Safely, rather than quickly
People strive to shed pounds as quickly as possible, but it’s healthier to take their time. Fitness experts say that gradual weight loss, say 1-2 pounds per week, has a better chance of staying off. If you lose weight quickly, you’ll end up losing muscle, bone, and water instead of fat.
In other words, you can lose twenty pounds in a week with ease. However, you are most likely losing weight due to water loss. Women, in particular, are more prone to water retention. So, watch out.
Things to Consider Before Starting a Weight-Loss Program
Before starting a weight loss program, make sure to take your health and time constraints into account. Again, losing weight is a complex process that necessitates persistence. So be ready. You should follow these steps before beginning your weight-loss regimen.
Get a complete medical examination.
Before beginning a weight-loss program, you should first consult your primary care physician. Even if your doctor isn’t a weight loss expert, he is familiar with your medical history. Thus, he is qualified to answer both general and specific questions about weight loss. He can also take into account your medical history and health status, including your weight and blood pressure. Besides that, not all diets or workout routines will be suitable for you. Ketogenic or a low carbohydrate diet is not ideal for specific medical conditions like kidney damage, heart disease, or diabetes. That’s why you need to get a full medical checkup first.
Set your sights on an achievable goal
You will not make it past week one if your weight loss goals aren’t realistic. This year, set reasonable goals for yourself. Don’t compare yourself to other people. Each of us has a distinct physical makeup.
Make time for physical activity.
Work, children, and other responsibilities can make exercise difficult. Do it even if you only have time for a quick walk before dinner or during your work lunch break. It will help. Then, as time goes on, progressively increase the intensity of your workout regimen.
Eat healthy and balanced diet
This is possibly the most challenging phase. With so many enticing food options available, controlling your appetite will be tough. However, if you’re serious about losing weight, you’ll have to find the means. Fortunately, numerous healthy eating options are available that are also nutritious and delectable.
Don’t be fooled by fad diets or products that make too fantastic claims to be true. What’s ideal is to make small changes that you can maintain over time. Furthermore, you don’t have to feel obligated to overhaul your entire life right away. Getting a step counter and seeing how much you walk on a typical day is a great place to start, especially for sedentary people. Afterward, set a step goal a little higher than the norm and strive to achieve it until you reach a daily goal of 10,000.
Streamtech promotes healthy living.
As the Philippines’ leading internet service provider, Streamtech understands how frustrating it can be to discover that your weight management is off track at any given time. Hence, we gathered all practical tips for making weight loss more doable and efﬁcient. Considering that we are proponents of internet service, we’d like to use technology to raise awareness among Filipinos about the importance of maintaining a healthy lifestyle and setting realistic weight loss targets.
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Level up and enjoy life to the fullest!
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