Although the basic rule of fat loss is burning more calories than you consume each day, carrying that out can actually be kind of complicated. For weight loss success, sometimes it’s the small changes we make that add up to big success over the long term.
Whether you’re just getting started on your fitness journey or are searching for tips to help you sustain with the process you started months ago, here are ten weight loss tips that could make a big difference.
1. Drink More Water
Even if you’re pretty well hydrated, drinking more water could aid weight loss. Increasing water consumption before meals could cut back on calories consumed during meals. Increasing daily water intake by 500 ml could also increase your metabolism performance by as much as 30 percent.
2. Add Strength Training
If you’re not already lifting weights as part of your workout routine, what are you waiting for? Regular strength training increases lean muscle mass which in turn helps you burn more calories, even when you’re not in the middle of a workout.
3. Track Your Meals
Sometimes we stop losing weight because we’re not paying close enough attention to what we’re eating. By writing down everything you eat in your food journal, you can get a more accurate picture of what your caloric intake is each day and make adjustments when necessary.
4. Eat More Protein
Meals that are high in protein tend to be more satisfying, cutting down on the cravings that can make it so hard to stick with a healthy diet. Increase the protein you eat each day by including lean proteins at each meal and reaching for high protein snacks when hunger strikes.
5. Give Up on Rules
It might seem contradictory, but restrictive eating can actually sabotage your weight loss efforts. Research has found that fad diets that are all about what you can and can’t eat can actually lead to more cravings and binge eating behaviors. Instead, focus on eating well-balanced meals that include a lot of protein and vegetables without banning you from touching foods that taste great.
6. Get More Sleep
Sleep deprivation messes with your body, inhibiting its ability to perform at its very best. In women, getting at least seven hours of sleep has been linked to increased success at achieving weight loss goals. Make a healthy sleep routine a priority and you just might be surprised by how your body responds.
7. Eat Fewer Carbohydrates
Carbohydrates are not the enemy, they’re a necessary part of a well-balanced diet. However, refined carbs, like sweets and heavily processed bread, are generally associated with increased body weight. If you’d like to lose weight, decreasing refined carbohydrate consumption could make a big difference.
8. Up Your Step Goal
If you’re daily step goal has been the same for a while, a challenge could help speed up your weight loss by helping you burn more calories. Increase your goal by 1000 to 5000 steps and make sure you’re moving whenever you get a chance throughout the day.
9. Meditation to Manage Stress
Stress can cause weight loss, both because of the effect it has on our body and how we respond to that stress — sometimes by eating comfort foods! Find new ways to manage your stress, like ending each day with a few minutes of quiet meditation.
10. Take a Probiotic
Probiotics positively impact our health in a lot of ways, but one lesser-known way is encouraging weight loss. Specifically, the probiotic Lactobacillus gasseri has been associated with the prevention of abdominal fat accumulation.