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It is true that fat is good for the body and has many functions in the body like energy production and facilitates vitamins A, D, E, and K absorption and even weight maintenance.
Like most good things, having them in excess pose effects; when fat is excess in the body that one may be termed overweight or worse obese, then the same fat which offers benefit would become detrimental to your health.
Excess fat increases the risks of heart diseases and cancer like endometrial, breast, prostate, and colorectal cancers.
When excess fat is burned or lost, you become less stressed, you’ll experience increased strength and energy, improved sports performance and you’ll have an overall healthier weight.
25 Simple Ways To Lose Weight & Keep It Off
1.) Be Realistic
You did not gain weight overnight, so you will not lose weight overnight. Prepare your goals and make them S.M.A.R.T (Specific, Measurable, Attainable, Realistic, and Timely) before you start your weight loss journey.
2.) Don’t Eat Out Of The Bag
Eating out of a bag of food/snacks causes you to lose insight into the serving sizes you are eating. Instead, measure out a serving size and put the bag away.
3.) Eat Good Fat
Most fat that contributes to being overweight or obese is termed bad fat. Bad fats are found in “Junk or Processed food and are considered unhealthy.
Instead, eat more good fats like omega fatty acids. These are healthy fats and can be found in avocados.
4.) Lift Weights
When you lift weights, your muscles contract and expands; this causes them to burn calories even when you’re done lifting and resting. It tones the muscles and burns fat.
5.) Drink Tea
Not just any tea, drink green tea. Research has proven that people who consume green tea have higher metabolism over those who don’t. A high metabolism means a high-calorie-burning rate, so drink green tea often.
Drink water… lots of water, it keeps the liver strong and facilitates fat loss; It aids the liver in processing fat into energy. Drink at least 6 -8 glasses of water a day.
7.) Eliminate Alcohol
Alcohol has high sugar content, which is not helpful to someone trying to lose weight. It is also high in calories and slows your metabolism, so choose water over a mug of beer.
8.) Watch Your Calories
You have to cut back on excess calories, watch and scrutinize what you pick from the grocery store, and check its calorie content. The goal is to burn calories at a higher rate than what you consume; if you’re doing the reverse, then you are far from losing weight.
9.) Split Meals
Rather than eating huge meals at once, cut it into three to four meals. This helps prevent consuming excess calories, facilitates faster metabolism, and promotes satiety too.
10.) Train Your Core
Performing core engaging exercises keep the muscles toned and burning fat all day. Try planks and sit-ups for a start.
11.) Don’t Skip Breakfast
Never think skipping breakfast is ideal for weight loss. Breakfast provides you with energy for executing daily tasks and helps prevent you from reaching for processed, high-calorie snacks when hungry.
12.) Avoid Simple Carbs
These carbs offer high calories with little nutritional benefits. Opt for complex carbs instead as they are plant-based foods and have many beneficial nutrients, including vitamins, minerals, and antioxidants.
13.) Do HIIT
Perform High-Intensity Interval Training often. It quickens metabolism, burns fat faster and quicker, and gives you a more aesthetic body. Run for 5 minutes and jog for 2 minutes then run again. HIIT exercise burns fat more quickly.
14.) Walk Often
Don’t be lazy; walking is one of the easiest and convenient ways to burn fat. Skip the elevator and take the stairs. Don’t sit all day; instead, take a stroll. Aim for at least 10,000 steps per day; you can get a tracker that keeps track of steps completed per day along with the calories burnt.
15.) Eat More Protein And Fiber
Proteins are bodybuilding nutrients, and meals rich in protein keep the digestive system active. Fiber content also aids in digestion, which in turn burns fat. Protein promotes healthy muscles, and fiber also increases satiety.
16.) Maintain Blood Sugar
When your blood sugar is high, you can’t burn calories as efficiently as you want to. Not only is high blood sugar terrible for weight loss, but it also increases the risk of diabetes.
17.) Avoid Processed Foods
Processed foods are high in added sugars, fats, and calories. They also make you eat more often, so it’s best to steer clear of them and eat healthier cooked foods or raw vegetables and fruits.
18.) Drink Coffee
Black unsweetened coffee; coffee supports weight loss by raising energy levels prompting you to do more work and keeps your body active all day, which in turn burns calories.
It may also boost metabolism by 3-11 percent and reduce the risk of type 2 diabetes.
Also Read: 12 Simple Ways To Fire Up Your Metabolism
19.) Use Smaller Plates
This might sound funny, but it is beneficial. Smaller food trays or plates help keep the amount of food you eat in check. Using smaller plates tricks your brain into eating less, thus less excess calories.
20.) Eat Slow
Many eat on the go causing us to eat more calories without realizing it. Don’t rush to eat your food, but instead, take your time eating.
Chewing slowly helps give the brain the opportunity to signal your stomach that you’re satisfied to help prevent overeating.
21.) Get Your Sleep
Sleep is beneficial in many ways, as well as weight loss. Studies show that sleep-deprived people have a 55 percent risk of becoming obese than those who sleep well.
It disrupts daily appetite hormonal fluctuations and causes poor appetite regulation-making you eat more.
22.) Change Your Lifestyle
That is, switch up your diets. Dump your unhealthy and less nutritious diets and eat healthier henceforth.
There are so many healthy diets that provide a lot of nutritional benefits and keep your weight in optimal condition. A typical example is a Ketogenic diet.
23.) Combat Your Addiction
Whatever food addiction you might have, especially if its unhealthy snacks or foods, call it quits.
Food addiction slows down the fat loss process; how can you lose weight if you have an addiction to food?
For starters, keep snacks and other tempting food out of your reach. See a psychologist if you’re still having problems quitting on your own.
24.) Practice Mindful Eating
This helps you to be more conscious and increases awareness when eating. It has been shown to have significant effects on weight loss and stress in obese individuals.
It also helps to curb emotional eating and binge eating. By increasing your awareness of the food, you eat better and healthier.
25.) Start Cardio
If you’re new to workouts and scared of weights, start cardio.
It is an effective way to lose weight, and it improves general mental and physical health.
Cardio reduces the risk of heart diseases and facilitates fat burning like stubborn belly fat.
Try running, skipping, climbing, or jogging virtually anything that gets your heart rived up.
There you have it – 25 Simple Ways To Lose Weight & Keep It Off. Imbibe these methods and experience significant weight loss. Not only would you lose weight, but reduce the risk of diseases that come with excess fats and also improve your mental and physical health.
Results may vary. Information and statements made are for general purposes and are not intended to replace the advice of your doctor. Her Own Health does not dispense medical advice, prescribe, or diagnose illness. The views and nutritional advice expressed by Her Own Health are not intended to be a substitute for conventional medical service. If you have a severe medical condition or health concern, see your physician.