Do you agree that weight loss has become a rather complicated issue? There are so many different diets out there and it’s confusing, you don’t know what to follow and you get conflicting advice. So let’s simplify it today and let’s back it up with science. I’m going to share nine science back tips that have helped me lose weight and keep it off. No short term fixes, no fads, and no myths. If you’re interested, keep reading.
Hello, Welcome back to my blog. My name is Kamran. Before we dive into today’s content, I want to say a few things and also share my personal weight loss journey just to set the context of this. Now, while all of the tips in this blog are evidence-based, they may not work for everybody, because we’re all a little bit different. So you have to experiment and see what works for you. Now, that being said, if you’ve tried everything in your power to lose weight, and it’s just not budging, and you’re doing all the right things, it’s time to see a doctor, it could be a hormonal issue, and it’s a good idea to get a diagnosis, so you know what you’re dealing with, and you can change your approach.
1. Reduce the amount of processed food you eat, focus on Whole Foods, and the reason, for this, is Whole Foods don’t have any added sugar. So if the majority of your diet is Whole Foods, you’re automatically cutting down on added sugar. Now, if you do decide to eat some of the heavily processed foods, read the labels because that’s the best way that you can tell if there’s too much-added sugar in something or not.
2: Reduce the amount of sugar that you’re having in the form of liquids. Because it’s so easy to overdo. It’s so easy to have multiple glasses of juice, it’s so easy to have multiple glasses of cola, reduce all of that because this is a sugar that your body does not need, you don’t feel full from it. That’s why you can keep drinking and that’s the problem I had. So definitely cut back on the liquid calories. The second tip is to cut down on refined carbohydrates and finely milled carbohydrates. So carbs get a really bad rap. When it comes to weight loss, everyone thinks that they need to completely cut down the carbs and eliminate them and while that can certainly work for certain people, I don’t think it’s necessary. I have eaten quite a bit of carb throughout my weight loss. But it’s about eating the right carbs and in the right amount and in a balanced way. Now what type of carbs are not recommended, Refined carbohydrates are carbs that can raise your blood sugar very quickly. They don’t have much fiber, and they’re essentially extremely processed. These are carbs that are really not that good for your health. What are examples of refined carbohydrates, there are things like crackers, cookies, cakes, most store-bought bread, fruit juice, breakfast cereal, snacks that have any sort of refined flour in them? Basically, majority of processed foods, if you’re going to have carbs, it is a good idea to get them from whole food sources, cards from whole foods such as whole fruits, whole vegetables, whole beans, and lentils. Those are not associated with weight gain, it really is the refined carbohydrates, those are the carbs that we need to limit.
3. Eat enough fiber and enough fruits and vegetables. Now when it comes to weight loss, I think one of the most important things is to eat in a way where you’re fuller for longer, so you’re not mindlessly snacking throughout the day. And one way to do this is to get enough fiber, especially soluble fiber. If you look at the studies, people who have more soluble fiber tend to be a lower weight. They’re interested in a list of foods that have quite a bit of soluble fiber. But I just wanted to give you a few examples. So things like oats, flax seeds, chickpeas, Brussel sprouts, have quite a bit of fiber and they will keep you full and satisfied for quite some time. Now in addition to eating a lot of fiber from these kinds of foods, in general, I would recommend increasing your fruit and veggie intake more so the vegetables and the fruit, I try to eat at least half a plate of fruits and veggies, the majority of my meals, not what every single meal, but with the majority of my meals, and that has helped quite a bit in losing the weight and keeping it off.
4: Eat enough protein throughout the day. So we talked about eating enough fiber and that was to keep you fuller for longer. Well, it’s the same with protein. If you eat enough protein throughout the day, you will stay fuller for longer. And that will really help manage the cravings and all that mindless snacking, what can you do, you can have a quarter plate of protein with every single meal. This is a general recommendation. And I have been doing this and I find this very effective because by having a quarter plate of protein with every meal, I’m getting my protein throughout the day I’m stabilizing my blood sugar. And I’m not eating all these extra snacks, these sugary snacks because I don’t really want to anymore. Now when it comes to the amount of protein, that’s enough for you, everyone’s a little bit different.
5: Chew thoroughly and eat slowly. In today’s fast-paced world, we’re all eating very, very quickly. And the problem with eating quickly is that it’s very easy to overeat and get extra calories. They are important if you don’t want to overeat, especially when you’re trying to lose weight. And there are studies that show that people who eat quickly tend to be a higher weight and it’s probably because it’s very easy to overeat. So I suggest eating slowly in your food thoroughly and being very mindful about what you’re eating. And another suggestion I would make is to try not to eat family style where you’re putting everything out on the table. It’s so easy to have a second helping and that second helping is not helpful when you’re trying to lose weight. So plate up your meal in your kitchen, bring it to the table and enjoy it. But try not to have second helpings if you’re trying to lose weight.
6: Get enough sleep When it comes to losing weight, everyone talks about diet everyone talks about exercise but no one talks about sleep but the fact of the matter is that sleep is so important for weight loss. If you’re struggling with weight loss, and you’ve been doing everything else, right, have a look at your sleep. There’s actually a study from 2008. A major review found that a short sleep duration increased the likelihood of obesity in adults by 55%. That is quite a bit. So my suggestion is to focus on good sleep, make sure that you’re getting at least seven hours a night.
7: Track your progress. Now, I’m not telling you to track your weight every single day or your measurements every day, that can be a bit much. But tracking your progress can be a very helpful thing when it comes to achieving your goals. According to the American Psychological Association, people who track their progress are more likely to achieve their goals. So what can you do, I would suggest tracking your weight as well as your measurements because your weight alone is not a very good gauge of your progress, weight plus measurements, track it every single week. If you can do that, and you can see progress, you’re going to be more motivated. And let’s say you don’t see progress, at least you’ll know that there is something that’s not working right, and you can make a few changes.
8: Reduce your stress. Now when it comes to stress, everyone’s a bit different. Some people lose weight under stress. And some people gain it, It happens to be someone who gains weight when they’re stressed. And I can’t lose weight when I’m stressed. If you’re someone who is struggling with your weight, you’ve tried diet and exercise, have a look at your stress level. Sometimes when we produce too much cortisol, which is the stress hormone, we can actually have a very hard time losing weight, especially the weight around the abdominal area that is associated with high-stress levels. So my suggestion to you is to figure out a way to reduce your stress, you can’t eliminate it completely. But you can figure out a way to manage it. I like to do meditation. I’ve talked about this many many times, but also forms of self-care.
9: Move more. When it comes to weight loss. We all know diet and exercise go hand in hand exercise is important. I did quite a bit of aerobic exercise in the form of brisk walking, as well as some strength training. But beyond that, there’s something known as neat and people who do neater tend to be a lower weight. So what’s neat, neat is non-exercise activity thermogenesis a very sciency term. But basically, it’s all the calories you’re burning, while not exercising, eating, or sleeping. So these are things like cooking in the kitchen, cleaning your car, cleaning your house, walking to the bus stop. All of these activities are not really exercise, but they’re still activities to burn calories. And they add up especially if you’re doing them daily, and you’re doing them consistently. So in general, I would suggest increasing your neatness if you can, and that way you’ll be able to lose the weight faster than just focusing on exercise alone.
All of these tips may seem very simple and basic, but that is because they are a lot of weight loss is quite simple. Unless you have a hormonal problem then you require a slightly different hop. But for the most part, I lost the majority of my weight with these tips 90% of my weight with these tips with a simple thing with the foundation. It’s all about consistency and making these things a lifestyle change. And that is where most people struggle.