Losing weight can be so overwhelming. Especially when there are thousands and thousands of myths out there, told by the weight loss industry.
“If you want to get fit you have to eat nothing but salad all day.” “Want to lose 30 pounds in one month? Just ditch all carbs and only drink this specific protein shake!”
Ohh how mad I get when I see such marketing from the weight loss industry. Just remember that, if someone wants to sell you a product, they will go really far for that.
However, if you really want to lose some weight and get fit, I want to share with you 8 healthy weight loss tips, which actually work. On top of that, these are all really simple tips that are easy to incorporate into your lifestyle.
But before you go on, make sure to check out my previous blog post
- How weight loss actually works, where I explain how weight loss works, all on a scientific basis
Let’s jump right to the tips!
1. Eat more protein
Protein is the single most efficient nutrient when it comes to weight loss. This is because of several reasons:
- Firstly, the consumption of protein reduces the hunger hormone ghrelin and boosts the appetite reducing hormones peptide yy, cholecystokinin and GLP-1, which leads to a major reduction in hunger and appetite. This naturally leads you to eat fewer calories. (1, 2, 3)
- Digesting protein burns around 20-30% of its calories (4) Awesome, right?
- A high protein diet can make you burn up to 100 calories more per day (5)
- Protein cuts cravings and makes you eat fewer calories (6)
While I have included studies to show you the accuracy of the points above, I have also experienced the benefits of adding more protein to my diet myself.
Whenever I was focusing on my bodybuilding and weight, I have been eating way more protein than normal and the results were amazing. Like I said above, I noticed a huge decrease in my appetite and hunger. I felt really lean all of the time, even though I was eating more calories than I normally would. It was fantastic, I cannot recommend it enough.
Foods with a high amount of protein:
- Meats – chicken, turkey
- Dairy and eggs
- For vegans:
- Chickpeas, lentils, beans, chia seeds, flax seeds, tofu, tempeh, soy milk
2. Fibre up!
Eat more fibre!
Fibre is found in foods, like whole wheat, unrefined and natural rice, quinoa, nuts, fruits and veggies, grains, etc. Basically, everything that isn’t refined.
The great thing about fibre is, that it takes much longer to digest, therefore you will stay fuller longer. It provides you with more nutrients, vitamins, and minerals than simple carbs (white bread, white pasta, sugar).
A study published in “Annals of Internal Medicine” has shown that something as simple as adding 30 grams of fibre to your diet per day can help you lose weight. In fact, it is just as efficient than following the strict diet guideline of AHA (Amercian Heart Association).
3. Eat less simple carbs
This leads us straight to the third tip, eat less simple carbs, a.k.a everything white. White pasta, white sugar, white bread, white rice.
Simple, or refined carbs, have had most of the good nutrients, like fibre, minerals, vitamins removed. Therefore they are considered “empty” calories. This means you will eat white bread and in about 1 hour you will be hungry again.
All of these foods may taste AMAZING. But they are digested quickly and have a high glycemic index. This means that they lead to rapid spikes of blood sugar and insulin levels after meals. Moreover, eating foods with a high glycemic index has been linked to overeating and many diseases. (1)
4. Meal prep
A lot of times eating healthy can be a real challenge. Especially when you are lazy and don’t know what to cook or don’t want to cook something healthy. Eating fast food can be so tempting. For me, too.
That’s why I like to prep my meals ahead, so there is no excuse to eat healthily. I do this every Saturday or Sunday.
A quick guideline on how to prep your meals:
- Get your groceries
- Cook large amounts of 1-4 meals
- 1 meal is made out of some sort of protein, veggies, complex carbs, healthy fats
- Put every meal into storage boxes
- Put these into the fridge
- Voila, you are ready to go for 1 week
- If you want to see a specific guideline to meal prepping, comment below!
5. Consume fruits and veggies with a high amount of water
I recently discovered this one for myself, when I was making a greek salad. In case you don’t know, greek salad is made out of cucumber, tomatoes, feta cheese, olives and olive oil. The perfect meal in my opinion. Due to its high amount of watery veggies, it keeps you soo energized and vital.
Moreover every fruit and veggie with high amounts of water, like watermelon, tomatoes, cucumbers, etc. have very few calories. This means you are consuming a lot of good nutrients, like vitamins, minerals, but very few calories. And it keeps you full.
6. Chew your food, don’t drink it
First, stay away from soft drinks and drinks that are high in calories, sugar, etc. Seriously, there is nothing beneficial in these drinks. But, I won’t go more detailed into this, I think it is self explanatory.
What I actually mean by is that research shows that chewing your food is more fulfilling and satisfying than blending it and drinking it as a smoothie. (8)
For example, imagine eating 1 apple, 1 banana and a cup full of berries instead of blending it into a smoothie and then drinking it. You will stay fuller for a way longer time than if you would drink the smoothie.
So I recommend to always chew your food.
7. Use smaller plates
Eating is not just about the nutrients, it is also soo psychological. Research shows that eating from a slightly smaller plate can make the plate appear fuller. Therefore we actually can be more satisfied and full after our meals.
Isn’t this great? This is a really simple trick to get yourself to eat smaller portions and losing weight. You can see in the example above, what big of a difference it actually makes.
Last, but definitely not least is to exercise. Duuh?
A lot of weight loss products are popular because they say you don’t have to exercise if you want to lose weight. It’s true, but if you want to lose weight healthily than you got to exercise, let’s be honest.
You will have better results and you will most likely feel a lot better, as well. And, I promise that it isn’t THAT hard. You just have to find something you enjoy and stick to it.
Moreover, you can find possibilities to workout anywhere. Use the stairs, for example. Or ride your bike, instead of taking the bus. Sign up for a yoga course, or get a membership in the gym.
- You may also enjoy 7 tips to make yourself motivated to workout.
You can achieve anything you set your mind to! That’s it.
If you are interested in more simple tricks for weight loss, check out this
- 1. Photo – Unsplash
- 2., 3., 4. Photo – Mine