Hopefully by now we all know enough about weight loss to know there is no quick fix. No miracle pill or magic potion will make you drop five dress sizes overnight. (Although, if you have stumbled across a genie in a magical weight loss lamp, feel free to let me know.)
Weight loss is the result of consistent diet and exercise. In other words, it takes dedication and determination to make it happen. That being said, that doesn’t mean there aren’t some tricks you can employ to speed up the weight loss process. We’ve rounded up some quick weight loss tips to help you shed pounds the healthy way.
What Is Healthy Weight Loss?
We all know weight loss methods such as starvation or binging and purging are hazardous to your physical and mental health, but other, seemingly safe methods may not be in your best interest either. Keeping a calorie count too low, or dropping weight too quickly can damage your body and have a negative impact on your metabolism and other essential functions.
A healthy approach includes sustainable lifestyle changes that help you lose the weight now, and keep it off later too.
What Are Healthy Ways To Lose Weight?
Like we said earlier, crash diets and health fads aren’t healthy ways to lose weight. Instead, they have a yo-yo effect on your body that can cause it to drop weight and then gain it back. The healthiest ways to lose weight include lifestyle changes that are maintainable for the short and long-term. These include:
Cut Back on Carbs:
Don’t go crazy. Cutting back on carbs doesn’t mean you can never have a slice of pizza again, but we often consume more carbs than necessary. Your body quickly converts carbs to energy which means we feel hungry faster. Instead of filling up on the bread basket, set a reasonable limit and find a healthier alternative instead.
It’s a simple fact—lean muscles burn more calories than fat does. Incorporating a little weight training into your routine can make your body a lean, mean, calorie burning machine. Don’t be intimidated by the weights. You don’t need to be bench pressing 350lbs to see results. Even 2lb weights, used consistently, can start to bring about change. Start there and who knows, maybe one day we’ll see you on the bodybuilding circuit.
The lean protein found in chicken breast and legumes helps your body build muscle, and muscle burns more calories than fat does. Not only that, but protein helps you feel full longer and is more complex to digest, so your body will use more energy turning it into usable fuel.
Not getting enough sleep can slow down the metabolic process, which means your body is both converting food to energy and using that energy at a slower rate. This can lead to increased fat storage. Additionally, a lack of sleep can cause poor judgements including overeating.
The body is over 60% water, so not only is this thirst quencher essential for life, but it can be a secret weapon in weight loss too. Drinking plenty of water helps keep your stomach full throughout the day, so you’re less likely to feel hunger pains. And if your weak spot is soda or sugary drinks, simply replacing those (or even some of those) with water can have big results.
Track Your Food Intake:
We often make it to the end of the day and have no concept of how many calories we’ve consumed. Keeping a food journal helps with weight loss, especially in the early stages of the journey, because it creates an awareness of how much you are consuming. It can also highlight simple areas where you can cut calories. Maybe you don’t need the extra whipped cream on your latté, or maybe you’re fine to stop at one cookie instead of three. Whatever the discoveries may be, tracking your food intake can be very enlightening.
Reduce Sugar Intake:
Sugar is nothing but empty calories. That’s why you can polish off a whole bag of cookies in one sitting and still be hungry for more. We often over consume when it comes to sugar, but it’s not just the calories that are a problem. Sugar causes inflammation and other issues that hinder weight loss. Just as we mentioned with carbohydrates, you don’t have to go crazy with this one. The key is to do something that is maintainable, like cutting out sugary snacks five days a week.
Fiber helps you feel full, and a full belly has less room for excess calories. Like lean protein, fiber also takes longer to digest, which makes your body use more energy and keeps you from eating as much.
A stressful situation can initially cause the body to release hormones that decrease appetite. However, consistently being in a stressful environment has the opposite effect—it actually increases your appetite. Ever heard of stress eating? Yeah, it’s a real thing. Incorporating daily breathing, time to relax, or other stress management techniques can help combat this and keep your body more stable.
How Can I Lose Weight Consistently?
Losing weight consistently is about the daily decisions you make. But the thing is, it would be exhausting to have to make those decisions again and again every day. The key to consistently lose weight, is to set your boundaries and lay out your plan from the beginning. Know the do’s and don’ts.
Learn Your Triggers:
Humans are creatures of habit by nature. This is true with eating as well. Learning what triggers your eating, overeating, or snacking habits can help you identify areas you need help. Once you know where the pitfalls are, you can make a plan to avoid them.
Standing in front of an open refrigerator is a dangerous position when you’re trying to consistently lose weight. Planning ahead helps keep you out of panic dialing for a pizza when hunger strikes. If you’re looking for some healthy recipe ideas, try these simple and tasty favorites.
Lower Stress Levels:
Stress can be one of the triggers that makes you overeat. The hormones released from constant stress actually increase your appetite. Finding ways to cut stressful people or situations out of your life will help cut excess calories too.
If a lack of sleep causes us to gain weight for various reasons, then the remedy is simple—sleep more. Not only does getting enough sleep help, but keeping a similar sleep schedule and environment each night and limiting screen time and stressful activities before bed can lead to a more productive and restful sleep.
Water does a body good. The main ingredient in your body’s makeup is water. So if you’re not taking in enough water, your body can panic and hold onto the water it already has in case of emergency. That’s what water weight is. Drinking plenty of water keeps your body in balance and also flushes out harmful toxins.
Diet and exercise go together like chocolate and milk—they’re just better together. You can’t out exercise a poor diet, and you won’t get the diet results you’re looking for if you don’t get moving. Exercise burns calories, builds calorie-burning muscles that work even when you’re resting, and can help control hunger cravings. That’s called a trifecta.
Make Conscious Decisions About Food:
The serving size for a bag of chips is about 12 chips. That also happens to be the number of chips most people eat while standing in the pantry with the bag open as they try to decide if they want to eat chips or not. This type of passive eating can lead to eating a lot of excess calories. Tracking food, making healthy choices, planning ahead (like packing healthy snacks when you’re away from home), and incorporating more protein in your diet can lead to weight loss success.
Find a Support System and Share Your Goals:
This may be THE key to losing weight consistently. Sharing your weight loss goals with someone who can act as an accountability buddy and cheerleader will help keep you on course, and can help you quickly get back on track if you ever fall off the weight loss wagon (and you WILL fall off the wagon sometimes, and that’s OK!). Tell someone what you are trying to accomplish, and why you are trying to accomplish it. Then talk about specific ways they can help and support you and check in regularly.
While losing weight is ultimately about cutting calories and moving more, there are a lot of factors that can set you up for success in the long run. Making and sticking to a plan from the beginning will help you see results quickly, which can motivate you to keep going.
Bonus: How Can Resist Help Me Lose Weight?
Xyngular’s Resist helps with weight loss by making you feel full faster. It’s easy to eat more calories than your body needs. Eating one Reist soft chew right before a meal will help you feel more satisfied with less food. While your body will still get the calories it needs to survive, you’ll be re-training your brain to understand proper portion sizes for your needs.*
One of the best features of Resist is the lack of planning it takes. Most appetite suppressants require you to take them 30-60 minutes before you eat. That requires a lot of forethought. The HbG complex in Resist makes it fast-acting, so it begins suppressing the hunger hormone and making you feel more satisfied shortly after you take it.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.