Science-Backed Tips For Weight Loss: 8 Ways To Lose Weight Safely
Weight loss tips: Losing weight can be difficult both emotionally and physically. It requires discipline, planning and structure to succeed.
Adopting the right mindset is imperative if you want to succeed. However, once you have the right mindset, you still have to master nutrition and exercise.
Without further ado, let’s jump right in.
The weight loss tips in this article will unlock the secrets behind what works and why so you can embark on your weight loss journey with confidence and clarity.
1) Lose Weight By Setting Smart Goals
Everyone wants to lose weight quickly, but if you really want success, you have to see it as a long-term investment.
If you were to set a goal of losing 2 stone in the next 4 weeks, you are probably going to fail.
Set goals that are realistic to your lifestyle by taking the following things into consideration:
- Your morning routine – (e.g., do you have time to make breakfast?)
- Your work commitments
- What types of foods you can cook
- How much time do you have to prepare meals
- Who you eat with at home.
- How many social events do you attend for work or in your personal life?
- The time you go to bed
- Good habits and bad habits you would like to change
Don’t go for unrealistic big changes; set smaller targets that are achievable and that you can hit on a consistent basis over time.
Imagine this: if you lost 3-4 lbs a month over the next 6 months, you would lose close to 24 lbs, which is close to 2 stone in weight.
I am going to say to you the same thing I say to my clients. Focus on what you want to achieve in the long term.
Even if the short-term results seem minor, over time, they will add up and become significant.
Consistency and sustainability is the key to weight loss, and setting SMART goals is a big part of that, but what are SMART goals?
SMART is an acronym that stands for:
Try to be as specific as you can about what you aim to achieve.
I will lose 28lbs by (Include the precise date). I will achieve this by exercising 3 times a week for 45 minutes. Each session will be a strength training session. I will also ensure that I will increase my protein intake and stay in a calorie deficit.
How are you going to keep track of your progress?
How will you measure your progress?
I will measure my waist using a measuring tape to see how much belly fat I have lost in inches. I will also use weighing scales to measure my weight every week.
I aim to lose 2lbs a week. I will also check to see how my trousers and shirts are fitting me.
If you are new to setting weight loss goals, it isn’t easy to know what is realistic. However, if you set a goal that is not achievable, it won’t be easy to attain your goal, so try to set an achievable goal.
I know that losing 2 lbs a week is achievable for me because I have read a plethora of medical literature that has confirmed this to be a safe amount of weight to lose each week.
Most people say that the R is for realistic, but I prefer relevant because realistic is too similar to achievable. To make sure your goal is relevant, think about why it is important to you.
Once I achieve this goal, I will feel more energetic after work and on the weekends, which will allow me to spend quality time with my family.
It will allow me to sleep better, boost my concertation and make me more productive at work as well.
Give yourself an end date (this can be changed if things go wrong).
I will achieve this goal 6 months from now, on July 1st 2024.
Here is an example SMART goal:
I want to lose 11 kilos by the end of July (1 stone and 8 pounds), and to help achieve this, I will weigh myself weekly. I will also limit my calorie intake to 1504 calories daily, including when I eat takeaways and go out for meals. I will work out twice a week with Gerald. I will do all this so that I feel good in the clothes that I wear.
I go over goal setting in great detail with my clients to make everything easier.
2) Count The Calories Of The Food You Eat To Achieve Your Healthy Weight
The number one weight loss tip is calorie counting, which entails understanding how many calories are needed to burn one pound of fat.
By creating an energy deficit of 3500 calories, typically achieved through a combination of diet and exercise, we can shed one pound.
This knowledge empowers us to make informed choices about what we consume and how much we need to burn.
How To Count Calories To Create A Calorie Deficit
1. Understand the Deficit: To kick-start your weight loss journey, having an understanding of what an energy deficit is will help you get your diet under control. There are two ways to create a calorie deficit. (1)- Burning more calories through exercise than your body needs to maintain weight, or (2) – eating fewer calories than your body needs to maintain its current weight. Creating a deficit of 3,500 calories will result in losing one pound of body fat.
2. Calculate Your Basal Metabolic Rate (BMR): Your BMR is the amount of calories your body burns while it is resting. Several online calculators can help you determine your BMR based on factors like age, gender, weight, and height. Once you know your BMR, you can plan your calorie intake accordingly.
2. Assess Your Activity Level: Next, factor in your level of physical activity. The more active you are, the more calories you burn. Be honest about your daily routine to ensure an accurate estimate.
3. Determine Your Daily Caloric Intake: Subtract a reasonable number of calories from your maintenance level to create a daily energy deficit. Typically, a deficit of 500-1000 calories per day is considered safe and effective. This would mean that if your daily calorie intake is 2500 calories, after adding your daily activity level to your BMR, you would need to subtract 500 or 1000 calories from this number. Your daily intake would then be either 2,000 or 1,500 calories.
4. Achieve the Weekly Deficit: To reach the magical 3500 calories per week, multiply your daily deficit by seven. For example, if your daily deficit is 500 calories, your weekly deficit will be 3500 calories.
Remember, gradual weight loss is sustainable and healthier for your body. It is recommended to aim for 1-2 pounds of weight loss per week, as this approach allows your body to adjust to the changes and maintain muscle mass.
3) Increase Fat Loss With A High Protein Intake
There are many benefits to increasing your protein intake. Many studies have shown that eating a higher percentage of protein increases satiety.
Feeling full while you are in a calorie deficit will help prevent you from snacking, which in turn will help you make better food choices.
Another benefit of eating more protein is that you maintain a higher amount of muscle while you are losing weight. Remember that when you weigh yourself on the scale, and your weight has gone down, it could be that you have lost either:
Eating a higher amount of protein will ensure that you lose more fat and keep your metabolism firing at full power.
The best sources of protein are:
The best sources of plant-based protein are:
4) Stay Hydrated For Successful Weight Loss
Drinking water is underrated, but it is important to help you lose weight, as water is needed for all reactions that take place within the cells of the human body.
It is very easy for the body to mistake dehydration for hunger, which is why drinking enough water can help you suppress your appetite, which will help you to consume fewer calories and remain in energy deficit.
Also, water has zero calories. I have always told my clients that if they are going to indulge, they may as well eat those extra calories rather than consuming extra calories through fizzy drinks, which can lead to weight gain.
Additionally, your hydration levels can aid with speeding up your metabolism, which is important when you’re trying to lose weight.
Some studies have shown that your resting energy expenditure can temporarily be increased, which means that your body will burn more calories while at rest.
Lastly, water plays a vital role in the process of burning fat. When our body is dehydrated, it cannot effectively break down fat stores for energy. By staying hydrated, we allow our body to efficiently metabolize fat, thus aiding in weight loss.
It is recommended to drink at least eight glasses or 2 litres of water per day. On days that you exercise, you will probably need to drink an additional litre.
5) Use Mindful Eating To Aid Portion Control
Mindful eating is a type of eating that involves being fully present and paying attention to the sensations that occur within your body while you are eating.
By paying attention to how much your hunger is subsiding while you are eating, you can gain a greater understanding of the amount of food you need to eat during the present time.
When you eat mindfully, you will need to slow down the speed at which you eat and savour the experience.
If you eat fast, there can often be a delay in the feedback loop the body sends to tell you that you are full. Mindful eating encourages you to slow down and savour each bite, allowing you to enjoy and appreciate your food.
This will help prevent things like:
- Emotional eating
It is a holistic approach that promotes a healthy relationship with food and encourages you to listen to your body’s needs.
6) Increase Your Fruit and Vegetable Intake
One of the major benefits of increasing your fruit and vegetable intake is the increase in fibre. Fruit and vegetables are low in calories and have many of the essential vitamins and minerals that are needed to nourish your body.
However, similar to protein, the fibre in fruits and vegetables will increase satiety as well as help improve your digestion. The former will help prevent you from breaking your diet.
While the latter will have a direct impact on your weight loss.
Fruit and vegetables are also great for your health as they help prevent the risk of many health conditions like cancer or heart disease.
The NHS recommend you have 5 portions of fruit or vegetables a day, but remember this is what they consider to be the minimum amount. Try to aim for 7-10 for optimal health and to aid your weight loss.
7) Record Everything In A Food Diary
Keeping a food diary is a great way to help track your daily intake and get a better understanding of your eating habits.
It can be surprising the amount of extra calories that you are consuming, so please don’t underestimate the value of keeping a journal.
By writing down everything that you eat, you can identify:
What you eat,
what triggered you to eat it
Patterns to your eating.
You may discover that a major reason that you’re eating the foods that you eat is because you are bored. You may find that watching TV may trigger you to eat.
Additionally, you may increase the amount of sweet or fatty foods you eat when you are stressed. The discoveries you make from keeping a food journal can help you to take action to take control of your eating.
Lastly, as time goes on, it acts as a visual record of the progress you have made.
8) Allow For Setbacks
When you lose weight, you are going to face many ups and downs. Even if you have put together the perfect plan, set SMART goals and have researched nutrition and exercise, things can go wrong.
Things just happen that you can’t anticipate. It’s just a part of life.
Nonetheless, you don’t have to let it derail you.
Let’s use an example that you have a crazy month of social events and work events that stopped you from staying on track with your diet.
Don’t beat yourself up over this. Use it as an opportunity to learn and grow. Ask yourself the following questions.
Where did it go wrong for me this month?
What would I do differently if I were in the same situation again?
Once you have answered these questions, go back to your original plan and amend it with this new piece of information. After completing this task, start again. Don’t let yourself suffer a complete relapse.
If you are able to put any of these weight loss tips into practice, I guarantee you that it will make a big difference to how much weight you lose.
Setting goals, eating mindfully, and controlling your portion sizes are all important habits that help with weight management. Remember that any plan you make must allow for the possibility of setbacks.
I wish you all the best in your journey to lose weight.