These Science-Backed Tips Can Help You Lose Weight Sustainably
BY NADIA POPOVA
Many eating plans designed to help you lose weight leave you feeling hungry or unsatisfied, or they cut out major food groups and are not sustainable. These are major reasons why you might find it hard to stick to a healthier eating plan.
Everyone has unique needs and different eating styles and tips may work better for you than someone else.
You may find you are able to lose weight by following a low-carb diet or a diet that has a focus on whole foods, but there are some general principles that apply when you’re trying to lose weight.
Here are some of my coaching tips to help you lose weight that include healthy eating, choosing carbs carefully, and that aim to: reduce your appetite and hunger levels while keeping you satisfied produce consistent weight loss over time help improve your metabolic health at the same time.
If you want to lose weight quickly, some of these tips may help, but quick weight loss is rarely sustainable. Focusing on long-term health and habits that you can stick with over time will help improve your health and are more likely to result in lasting weight loss.
- Cut back on refined carbs
One way to help lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low-carb plan or by reducing refined carbs and replacing them with whole grains.
When you do that, your hunger levels go down, and you generally end up eating fewer calories. With a low-carb eating plan, you’ll utilize burning stored fat for energy instead of carbs.
If you choose to eat more complex carbs like whole grains along with a calorie deficit, you’ll benefit from higher fiber and digest them more slowly. This makes them more filling to keep you satisfied.
Note: Long-term effects of a low-carb diet are still being researched. It can also be difficult to adhere to a low-carb diet, which may lead to yo-yo dieting and less success in maintaining a healthy weight.
- Eat protein, fat, and vegetables
Aim to include a variety of foods at each meal. To balance your plate and help you lose weight your meals should include: a protein source , fat source and vegetables, a small portion of complex carbohydrates, such as whole grains
- Move your body
Exercise, while not required to lose weight, can help you lose weight more quickly. Lifting weights has particularly good benefits.
By lifting weights, you’ll burn calories and help prevent your metabolism from slowing down, which is a common side effect of losing weight.
Try strength training three to four times a week. If you’re new to lifting weights, the Neuro-Slim training protocol may be able to help you get started.
If lifting weights is not an option for you, doing some cardio workouts such as walking, jogging, running, cycling, or swimming is very beneficial for weight loss and general health.
The Bottom Line
By reducing carbs or replacing refined carbs with complex carbs, you’ll likely experience reduced hunger levels. Feeling hungry is often why it’s difficult to maintain a weight loss plan, so it’s important to find a way of eating that leaves you feeling satisfied.
By incorporating a sustainable low-carb or lower-calorie eating plan, you can eat healthy food until you’re full and still lose weight.
Losing weight quickly may be your goal, but it’s important to think about the long run. While you may lose water weight quickly, fat loss takes longer, and developing sustainable weight loss may take longer than you’d like.
P.S. Are you really seeing results from your efforts?
If you’re stressed, anxious, or worried and you’re craving processed foods… At that moment, ask if you are on the path to desired results?
Take a minute to really think about your answer because if you want to get the results you are after, you must first understand why the results are not happening in the first place.