Are you ready to get back on track with your weight loss goals? As you know, there’s no shortcut to losing weight and keeping it off. But there are some science backed tips that will help you achieve long-term weight loss success.
We hope these tips will help you make smart food choices and maximize your exercise time. Here is the list of the best weight loss tips of all time:
1. Eat a variety of nutritional foods
Healthful meals and snacks should form the foundation of your diet. Make certain that each meal consists of 50 percent fruit and vegetables, 25 percent whole grains, and 25 percent protein.
2. Control portions
Eating too much of any food, even low-calorie vegetables, can result in weight gain. Therefore, people should avoid estimating a serving size or eating food directly from the packet. It is better to use measuring cups and serving size guides. Guessing leads to overestimating and the likelihood of eating a larger-than-necessary portion.
3. Follow the 80/20 Rule
Just because you’re trying to lose weight, it doesn't mean you must quit dessert. Eat healthy 80 percent of the time and have a small snack the other 20 percent. Otherwise, you'll feel deprived and end up daydreaming about food.
For instance, you can have CLICK® after exercise. Your body will refill its glycogen stores and produce hormones along with protein to support muscle growth and repair.
4. Eat Fibrous Veggies
Cabbage, cauliflower, spinach, zucchini, and other veggies are high in water and fiber. These nutrients support digestion and increase satiety. They also add bulk to your diet, so you'll feel full despite eating fewer calories.
To lose weight faster, replace grains and starches with veggies. For example, eat your favorite fish dish with a big salad, asparagus, or pickles instead of rice. This way, you'll stay full longer and cut calories.
5. Snack Smart
Snacking throughout the day will keep you energized and boost your metabolic rate. This habit also makes it easier to stick to your diet and eat clean. A healthy snack will prevent low blood sugar and curb hunger pangs. It's also a great way to lift your mood and banish that post-meal sleepiness that comes from eating too much in one sitting. Try one of CLICK’s amazing smoothie or snack bar recipes. You can find them in The CLICK Recipe Blog here
6. Resistance train 3 Times Per Week
The best option is to go to the gym 3–4 times a week. If you're new to this, there are many programs online you can follow. Do a warm-up and use dumbbells or resistant bands. Resistance training can help you burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. Studies show that you can gain muscle while losing significant amounts of body fat.
7. Do Cardio after Weight Training
Whether you prefer HIIT or steady state cardio, do it after strength training. When you're done weight training, your glycogen stores are low or empty. The moment you jump on the treadmill, you’ll burn fat, not glycogen.
If you start with cardio, you'll burn glycogen instead of fat. On top of that, you'll have little energy left for strength training.
8. Protein Can Boost Your Metabolism
The importance of eating plenty of protein cannot be overstated. This has been shown to boost metabolism by 80 to 100 calories per day. High-protein diets can also reduce cravings and obsessive thoughts about food by 60%, reduce the desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day just by adding protein to your diet.
Drink CLICK® first thing in the morning or between meals to get more protein in your diet. This helps to reduce caloric intake by replacing a meal which reduces calories and promotes weight loss. CLICK® is low in calories than a traditional meal but will still satisfy your appetite and curb cravings with 16 grams of protein, 23 essential vitamins and minerals, that is low in calories sugar and fat. Plus coffee is a natural thermogenic (fat burner). With CLICK® you get 3 times the weight-loss benefits versus a typical protein shake.
9. Get Plenty of Sleep
Even though sleeping doesn't burn calories, it impacts your weight and metabolism. Skimping on sleep will mess up the hormones that help you burn fat. Your testosterone and growth hormone levels drop while cortisol goes up. This leads to weight gain, muscle loss, inflammation, fatigue, and mood swings.
Sleep deprivation also affects your appetite and food preferences. The increase in cortisol levels triggers sugar cravings, leaving you hungry. As a result, you'll end up eating more and pack on pounds.
10. Stay positive
Weight loss is a gradual process, and you may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated. Some days will be harder than others when sticking to a weight loss or maintenance program. A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult.
Some people might need to reset their goals, potentially by adjusting the total number of calories they are aiming to eat or changing their exercise patterns. The important thing is to keep a positive outlook and be persistent in working toward overcoming the barriers to successful weight loss.
Remember, a healthier, more energetic you is only a CLICK away!