Weight loss efforts that really pay off go far beyond a fad diet and casual exercise once in a while. It requires proper planning and a strong determination beyond wishful thinking.
You’ve probably come across several complex weight loss plans that actually make the task of losing weight difficult and complicated. You can achieve your weight loss goals with these simple yet powerful weight loss strategies—provided you rigorously follow all the steps.
You do not have to feel hungry and unsatisfied to lose weight. It just requires careful planning and consistent compliance.
1. Begin the Day with Lemon Water.
Lemon water is an excellent detox drink for weight loss. Lemon juice helps your body get the nutrients required to burn fat for energy and suppress weight gain. Plus, being rich in vitamin C and other antioxidants, it aids in removing toxins from the body that slow down your metabolism. Be sure to continue drinking lemon water even after you lose weight to help maintain your weight
- Squeeze the juice of ½ lemon into a glass of lukewarm water.
- Optionally, add a little raw honey. You can also add a little black pepper powder as it helps with fat burning and suppresses fat accumulation.
- Drink this solution daily.
Note: Use fresh lemon juice rather than the bottled version. Do not use processed honey as it will do more harm than good.
2. Run on Daily Occasion
If you are serious about weight loss in a healthy way, then there is no escape from regular exercise and physical activity. A combination of moderate and vigorous physical activity will help you lose as well as control your weight effectively. Running, for instance, is excellent for weight loss as it burns calories while you are doing it as well as afterwards.
Plus, exercise helps reduce stress and improve energy, mood and sleep quality. Needless to say, it also lowers your risk of developing chronic diseases like Type 2 diabetes, heart disease, strokes and certain cancers. It’s best to fix a dedicated time slot in your day for your exercise regimen, so that you do not skip it under the pretext of lack of time.
- Do a treadmill workout for at least 25 minutes daily.
- Alternatively, do brisk walking for at least 30 minutes and running for a few minutes in a nearby park.
3. Watch Your Alcohol Intake to increase Weight loss.
Alcohol is a high calorie beverage. While drinking alcohol may not bloat you up, and giving it up alone may not transform your body, studies indicate that alcohol intake may hamper the weight loss process in a number of ways.
Moderate alcohol consumption increases caloric intake and the appetite, according to a 2005 study published in Critical Reviews in Clinical Laboratory Sciences.
We often hear the term “beer belly”. It is self-explanatory – drinking beer results in abdominal fat accumulation. Not only is this counterproductive to weight loss efforts, abdominal fat is a high-risk factor for heart disease. It is also the hardest kind of fat to get rid of.
Out of 148 subjects who regularly drank alcohol (especially beer), 50 percent were either obese or overweight, according to a 2009 study published in The International Journal of Nutrition and Wellness.
4. Get on the Scale
Getting on the scale and keeping a check on your weight every day is likely to help aid your weight-loss efforts and enable you to reach your target weight sooner.
Weighing yourself every day is a personal feedback mechanism that can keep you informed about which behaviors (lifestyle and dietary) are helping you lose weight, making you gain weight or keeping your weight stagnant.
In fact, a 2013 study published in Obesity notes that daily self-weighing for self-monitoring can help with clinically significant weight loss.
The daily-weighing subjects also cut back on eating at restaurants, mid-meal snacking and watching TV, as well as increased their physical exercise, the study further notes.
Another study published in 2008 in Contemporary Clinical Trials found that regularly recording dietary patterns and self-reporting eating tendencies result in improved weight loss.
5. Beware of “Diet”and “Sugar-free” Foods
Just because a certain food at your local grocery store screams “diet” does not mean it is a magic formula that will make you lean overnight. Be smarter than these marketing ploys, and check the ingredient label to see what you are really consuming.
Diet foods and beverages, such as refined-grain breakfast cereals, gluten-free foods, agave nectar, salad dressings, low-fat yogurt and diet sodas, contain fructose and added sugar and will not help you reduce weight.
Added sugar and fructose are extremely harmful, as they flush the body with excess sugar that is ultimately stored as fat.
Many of you might be making the mistake of drinking a diet soda with your lunch. The artificial sweetener in diet sodas is not digested by the body the way normal sugar is.
Instead, it is channelled into the intestine where it changes the behaviour of bacteria, triggering a glucose tolerance. This, too, raises the blood sugar to abnormal levels, which is then converted to body fat.