Losing weight seems challenging and almost impossible for some people, but with the right mindset, you can do it. Various fad diets work to shed a couple of pounds rapidly, but they usually leave people feeling hungry and deprived. This leads to them regaining the weight they lost because they go back to their regular habits. Why lose weight only to regain it? It doesn’t make any sense!
Fortunately, there are many ways you can go about losing weight. All you need is to make some tweaks in your lifestyle to start seeing the results. We are going to share with you some ways to lose weight and to make sure you keep it off.
Keep Track of Your Diet and Exercise
For someone who wants to lose weight, it’s necessary to keep track of diet and exercise. You should be aware of what you eat, how much you are eating, and what you are drinking each day. The best way to do this is through the use of an online food tracker.
Download the free macro-calculator to see how much you should be eating in a day to reach your goals!
According to research conducted in 2017, there were around 3.7 billion health app downloads by the end of the year. That means a lot of people are trying to keep track of their health. These apps include physical activity apps, apps for diet and weight loss, etc. Online health apps have helped so many people keep track of their progress and reach their goals.
A study found that maintaining consistent tracking of physical activity and diet helped with weight loss.
Cut Back on Sugar
Sugar is a popular but also dangerous additive. Americans consume diets high in added sugars more than in any other part of the world. This is one of the main reasons for the high obesity rates here. Not only are the foods high in sugars, but beverages as well. Refined carbohydrates are processed foods and don’t contain fiber and other important nutrients. These include pasta and bread.
These foods are easy to digest, and when it enters our blood as a form of glucose, they stimulate the hormone insulin, which further promotes fat storage and results in weight gain. It is important to cut back on sugar if you want to lose weight because added sugars can slow down your weight loss process. Sweet cravings are not helpful in any way and can harm your health. Take charge and start cutting out any unnecessary sugars.
There are many healthy food options that have no processed sugars that people can opt for in place of processed food, like:
- Herb Teas
Manage Your Stress
Stress is one of the main culprits that plays a significant role in weight gain. While it can make someone have less of an appetite at first, it can eventually cause you to feel more hungry.
Many of us become overeaters when we feel pressured and stressed; our fight-or-flight response can trigger this. This leads to us overeating because our brain thinks that we have wasted enough calories to deal with a particular stressor, which leads it to believe that we need to refill those calories, even when we don’t need it.
Another culprit is the increased level of the stress hormone, cortisol. It rises whenever we go through a stressful time. This results in overeating, which can develop into a habit. The reason is, when we are stressed out, our insulin level also gets raised, and then blood sugar drops, which leads us to crave sugary and fatty foods.
It is necessary to control your stress, as it could damage you multiple ways.
Get Enough Sleep
Poor sleep is one of the main factors that contribute to weight gain. All this happens due to sleep deprivation. According to a study by the University of Colorado, it was found that people who only slept 5 hours a night gained an average of 2 pounds. It is evident poor sleep, and lack of sleep could lead to multiple changes to your body and ultimately results in weight gain.
Sleep deprivation in our body causes hormonal changes that regulate our hunger and appetite. The leptin hormone overpowers appetite and encourages our body to expend energy. But when we experience a lack of sleep, it reduces the leptin hormone level. Ghrelin triggers the feeling of hunger, and it goes up when we don’t get enough sleep, which can lead you to overeat.
Sleep deprivation is more dangerous than you think. It raises our hunger level and appetite for sugar-laden foods. Due to poor sleep, our brains aren’t able to reason with us accurately, which forces us to overeat.
Research suggests that poor and insufficient sleep slows your metabolism. When your metabolism is not working effectively, your body starts storing unused energy as fat. This leads to poor sleep and increases insulin production and cortisol, which encourages fat storage. That’s why you must get enough good sleep so that your body and brain can function properly, and help you reduce weight gain.
Try Intermittent Fasting
Another way to lose weight is through intermittent fasting. It’s a diet pattern that involves regular short-term fasts followed by regular eating. While following this meal pattern, you consume meals within a short time during your whole day or every other day. Various studies have shown that intermittent helps in weight loss.
Here are some of the most common intermittent fasting methods.
- The 5.2 Diet: By following this diet, you only need to fast two days a week. You usually eat five days out of the week, then consume only 500-600 calories for the next two days.
- Alternate Day Fasting: This method of fasting means you fast every other day. For example, on Monday, you can eat whatever you want, then you fast the next day after that consuming little to no calories.
- The 16/8 Method: This diet requires you to fast for 16 hours and eat during the remaining 8 hours. For example, you can have your 8-hour window from noon to 8 p.m. and then fast for 16 hours, repeating that cycle.