If the past few months hasn’t gone your way and you still haven’t reached your bodyweight goal then let’s reset a little bit. Let’s make sure the weight loss foundation is place.
These 10 common steps are what we consider part of the foundation necessary to successfully lose weight.
1. Eat More Fiber
Fiber is abundant in fruits, oats and sprouted grain breads. This is one of the easiest ways to effectively boos weight loss.
Science and research shows that fiber may slow the breakdown and absorption of nutrients especially sugar. This means a much slower release of sugar into your blood which minimizes the storage of that sugar as fat.
When the absorption is slower this has a positive effect on your insulin which is responsible for storing sugar as fat. Insulin in an elevated state may promote weight gain and fat storage.
Diets rich in fiber have also been shown to better control appetite by making you feel fuller for a longer period of time. This can prevent overeating at your next meal.
It is recommended that we consume at least 25 grams per day in order to take advantage of these benefits.
2. Start Small
Don’t try to completely flip your diet on its head. When you try changing too much too fast it almost always ends in failure.
Start by making small changes to your overall lifestyle such as changing out 1 unhealthy food and replacing it with a healthy food.
Then make another small change.
This may not be as exciting, but these small continuous changes to your lifestyle can result in permanent weight loss.
3. Avoid Processed Foods
Processed foods such as cookies, some meats, crackers, etc are full of refined white sugars, fats and trans-fats. These types of foods can BOOST your weight gain and definitely prevent any permanent weight loss.
Try and choose whole foods as much as possible. Lean meats, vegetables, and fruits are perfect for keeping you full and your weight loss on track.
4. Weigh-in Every Day
In order to prevent frustration most fitness experts will tell you to not weigh yourself, but once a week. This topic definitely has two sides to it and if that is correct or not.
What some researchers are finding is that weighing in regularly may keep you on track. The reason being is if you see your weight starting to go up it can help you re-focus on what you are doing and make sure that you are not eating foods you shouldn’t be.
Or maybe you have been skimping out on some of your workouts.
The downside to this is that you may feel discouraged if the scale doesn’t go down as fast as you would like.
Give it a try and if the scale is causing lack of motivation then go back to one time a week for your weigh-ins.
5. Add Green Tea
Green tea has been researched for many years and it has shown that it may boost metabolism which helps you burn more fat during the day.
It has also been linked to better blood sugar control.
The explanation for this is because green tea is full of antioxidants and polyphenols such as ECGC.
Thinking about #2 above try replacing your soda or sweetened beverage with a cup of green tea.
6. More Water, More Water, More Water
Did you know that sometimes when you think you are hungry you are really just thirsty?
Our brains do get confused with the hunger and thirst signals.
This is one of the most commonly overlooked steps when it comes to losing weight. It can lead to less food intake due to fullness and not having the desire to fill your stomach with something.
The next time you are hungry at a time that you normally are not hungry drink a glass of cold water and then wait 15 minutes. If you no longer have hunger pangs then you were really just thirsty and not hungry.
7. Eat Slower
Here is an easy step you can do at the dinner table.
Scientists have determined that it takes around 20 minutes for your brain to register that you have food in your stomach and if you are full or not.
How many times have you eaten your meal and were done within 20 minutes and then about 5 to 10 minutes after your meal you felt stuffed?
That is your brain recognizing that you have eaten enough, but the fact is you were done 10 minutes ago. So essentially you overate.
Put your fork down while you are chewing and don’t pick it up until you have swallowed what is in your mouth. This is the easiest way to slow down and give your brain time to recognize how much food you have eaten and when you are full.
8. Substitute Foods
Substituting unhealthy foods for healthier ones can reduce your caloric intake and provide more quality nutrients such as fiber, vitamins, minerals, etc.
These healthier foods are usually also lower in calories and fat.
Of course regular cardio and strength training can help you burn more calories and help you to lose weight, but mixing it up and doing exercises or workouts that you are not used to doing may be most effective.
If you are looking to step up your calorie burning consider trying interval training and HIIT programs to maximize your body’s fat burning potential.
10. Get More Sleep
More studies are coming out that have shown that lack of sleep may be affecting weight loss.
Sleep loss may cause us to crave higher calorie foods thanks to elevation of our hunger hormones such as ghrelin.
Lack of sleep may also alter your mood, increase brain fog, poor concentration and low motivation.
Aim for at least 6 to 8 hours of sleep to maximize your weight loss results.
Include these 10 steps to your weight loss foundation and get back on track to successful weight loss.