When it comes to losing weight, everyone has their own unique journey.
However, there are some things that everyone can do to support their weight loss efforts.
Here are six easy secrets to support your weight loss journey!
1. Attempt To Eat Smaller Meals
One way to lose weight is by adjusting your eating habits by changing the time and quantity of each meal.
Restrict your eating to a small window during the day or try five to six small meals throughout the day.
By doing this, you can keep your metabolism and blood sugar levels steady.
Your body will work best when you are in balance, and prevent weight gain as a result.
You don't want your blood sugar levels to fluctuate like a roller coaster. Our blood sugar level balance is the key to maintaining steady energy levels, weight, and will also affect your appetite. Uneven blood glucose (sugar) levels can cause many symptoms such as fatigue and weight gain.
2. Try Intermediate Fasting
Additionally, according to studies, those who followed a time-restricted eating or intermittent fasting plan had a lower risk of illness, a higher success rate for weight loss, and a lower death rate.
In a 2021 literature review, eight studies showed that individuals who practiced intermittent fasting had significant reduction in glucose (sugar) levels. (Albosta, M., & Bakke, J. (2021). Intermittent fasting: is there a role in the treatment of diabetes? A review of the literature and guide for primary care physicians. Clinical diabetes and endocrinology, 7(1), 3. https://doi.org/10.1186/s40842-020-00116-1
Fasting for a short time can produce ketosis, which is a process that occurs when the body doesn't have enough glucose for energy, so it breaks down stored fat instead. This causes an increase in substances called ketones. This, coupled with fewer calories consumed overall, can lead to weight loss. Research suggests that alternate-day fasting is about as effective as a typical low-calorie diet for weight loss.
Fasting also affects metabolic processes in the body that may work to decrease inflammation, as well as improve blood sugar regulation and physical stress response.
3. Include Some Weight-training Exercises
Another great way to begin your weight loss journey is by introducing some mild or intense weight training depending on your current cardiovascular endurance.
Depending on your current exercise or activity levels, adjusting the intensity or duration of a workout may be key to losing weight.
Walking for 30 minutes every day will help you more than an intense 90-minute workout that you can't keep up with.
Furthermore, if you are a more active person and have a much higher activity time then the normal person your age, you may want to increase the intensity and duration of the workout to feel and see a difference in your health. Consult with a trainer to see if a gradual increase in weight training is the right fit for you.
If you have trouble with your blood sugar, moderate exercise is especially important. Maintaining a healthy balance of diet and activity is key to weight loss.
It should also be noted that doing resistance training at least three times a week will help you gain muscle, which will speed up your metabolism and make it easier to lose weight.
‘Resistance Training’ is just a fancy name for exercising your muscles using an opposing force i.e. dumbbells, resistance bands, or even your own body weight.
Resistance training, toning, strength training and weight training are very similar; they require the use of resistance to increase muscle strength and size. During resistance training, muscle fibers are broken down, which leads to the body repairing them, resulting in your muscles growing stronger or becoming more lean.
Not only does this help you to build strength, it helps to tone and sculpt your body shape.
4. Don’t Eat Until Full; Eat Until No Longer Hungry
If you feel full, it means you've eaten too much. At that point, you're giving your body calories it doesn't necessarily need. Instead, pay attention to your hunger and only eat when it tells you feel hungry.
How much carbs, protein, and healthy fat you need depends on a lot of things, like how much weight you want to lose, if you have a disease, etc.
So, what happens to your body when you overeat?
- Overeating causes the stomach to expand beyond its normal size to adjust to the large amount of food. The expanded stomach pushes against other organs, making you uncomfortable. This discomfort can take the form of feeling tired, sluggish or drowsy.
- Eating too much food requires your organs to work harder. To break down food, the stomach produces hydrochloric acid. If you overeat, this acid may back up into the esophagus resulting in heartburn..
- Your stomach may also produce gas, leaving you with an uncomfortable full feeling.
- Your metabolism may speed up as it tries to burn off those extra calories. You may experience a temporary feeling of being hot, sweaty or even dizzy.
Another way to lose weight is to eat a lot at breakfast and less as the day goes on. This is called "big breakfast, small dinner."
People who eat a big breakfast burn twice as many calories compared with those who eat a larger dinner, according to a new study.
Eating a high-calorie breakfast was linked to lower hunger and helps reduce sweet cravings throughout the day.
5. Include Apple Cider Vinegar Into Your Diet
ACV or otherwise known as Apple Cider Vinegar has been used for centuries as a natural remedy for a variety of ailments.
Today, Apple Cider Vinegar is most commonly consumed in the form of supplements, with many of the same benefits of raw apple cider vinegar, including its ability to improve digestion, reduce appetite, regulate blood sugar levels, and promote weight loss.
A perfect example is Nutrilair's Apple Cider Vinegar, enriched with "the mother," a type of beneficial bacteria that helps to improve gut health and when taken regularly can provide a range of health benefits including weight loss.
6. Avoid ‘Emotional Eating’
Being conscious of when you eat out of stress or comfort starvation is half the fight.
Many people become discouraged when they start a weight loss or fitness program, do everything correctly, and yet can't manage to lose weight.
To help you let go of old eating habits, such as eating out of comfort rather than genuine hunger, you might want to think about adopting more self-aware habits that allow you to notice the things you eat.
You'll find yourself fitting into clothes you haven't been able to for years after letting go of eating habits that don't serve you any longer.
If you’re looking to break your weight loss plateau, consider trying some of the tips we’ve shared here.
Smaller meals or fasting, adding weight-training exercises, eating until no longer hungry, and including ACV into your diet have all been shown to be effective to help weight loss.
And if you find yourself eating more based on emotions then consider practicing some self-awareness habits to become more in tune with your actions like binge eating.
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