According to the World Health Organization, worldwide obesity
has doubled since 1980. There are 1.9 billion adults who are overweight, with 600 million of them considered to be obese.
Apparently, this phenomenon is more than just physical appearance. It also affects your health. This is why there are many fitness routines and diet programs
to help you learn how to lose weight and keep you on the healthy track.
The challenge now is finding the best strategies on losing weight.
Here are 18 simple but effective techniques you can do for weight loss – and say goodbye to those extra pounds for good.
1. Start Your Weight Loss Journey by Establishing a Weight Loss Mantra
Before you start with any endeavor, it is important to establish why you are doing this and the purpose of all your efforts. This is where constructing a weight loss mantra comes in.
You might ask why.
A weight loss mantra keeps you focused on your weight loss goals. It is your constant reminder to your question, “How much should I weigh?” Think of it as a daily reminder of positive thoughts to keep you going every time you feel tempted to eat a slice of cheese pizza or drink a bottle of soda.
There is no perfect mantra. The most important thing you should remember is to have a phrase that encourages positive thoughts and at the same time, keeps you focused and determined to achieve your weight loss goals.
2. Pick Up a Pen and Write Down Everything You Eat Every Day
Oftentimes, you don’t pay attention to what goes inside your body. Even if you do, you don’t make an effort to remember what you ate two weeks ago. Did you know that keeping a food diary could help you learn how to lose weight fast?
According to a study
from Kaiser Permanente’s Center for Health Research, keeping a food diary could double your chances of losing weight compared to those who don’t record it. A food diary helps you lose weight by:
- Giving you a reality check of what you ate.
- Keeping you aware of what goes inside your body, including how many calories you consume.
- Helping you realize what your eating habits are on a regular basis.
Do you want to know how to lose weight in a week with the help of food journaling? Combine this with moderate diet and exercise.
3. How to Lose Weight: Limiting Sugar, Salt and Starches
There are two kinds of food: good food and bad food. Good food provides nutrients to your body without being heavy on the belly. On the other hand, bad foods are kinds of foods that come with little to no nutritional value, increase your fat stores, and stimulate weight gain.
Sugar, salt, and starchy foods, or the 3S are among these foods that could compromise your weight goals.
To lose weight successfully, minimize, if not eliminate anything that is salty, sweet and starchy. These foods stimulate insulin secretion or the main fat storage in your body. This makes it longer for fat to stay in your body and triggers bloating, hence the extra weight.
If you are serious about how to lose weight on your stomach, then avoid the 3S. This leads you to the next tip.
4. How to Lose Weight Fast by Saying Goodbye to High Fatty Foods
Aside from the 3S, high fatty foods are also something you should avoid when it comes to losing weight the healthy way.
High fat and high-calorie foods like ice cream, donuts, potato chips, and cookies could make you gain weight – in a not-so-good way. Consequently, eating high fatty foods could take a toll in your health.
What is a good way to address this?
You can start with minimizing your intake of high fatty foods. Every week, drop one of the fatty foods in your list until you are left with one or two. Consequently, add healthy foods
in your diet such as fresh fruits and leafy greens, which leads you to the next tip.
5. Go for the Fruit and Not Just Its Juice
Detox drinks are popular these days. They are made of fruits and veggies placed in a juicer, then bottled for consumption. This is fine; however, if you are serious about how to lose weight without exercise, then eat fruits and vegetables as it is and don’t drink them.
Eating the whole fruit offers you more healthy fiber, which makes you satisfied longer and minimizes unnecessary food cravings. Eating the fruit entails chewing, thereby generating more saliva and sending a signal to your brain that it is time for digestion.
The next time you buy fruits and veggies in the supermarket, keep the juicer and eat them instead. You are sure to get the fiber content, which is what you need to lose weight.
You’re just getting started. Keep reading to learn about other techniques on how to lose 20 pounds – or more.
6. Say Yes to Quickie Workouts to Help You Lose and Maintain Your Ideal Weight
Do you enjoy watching television? How much do you move while doing chores?
Here’s a weight loss secret you should know: losing weight is not about how much time you spend in the gym. It’s about consistency.
Here’s what you should do: during commercial breaks or while doing the dishes, try to move as much as you can. Dancing, doing jumping jacks, crunches, or running up and down the stairs could make a difference compared to munching on chips while waiting for the commercial break to end. This burns extra calories as well, thereby helping you lose excess weight.
You will surely fit in your smaller clothes when you do this regularly.
When it comes to workouts, check the succeeding sections to learn about the different routines you can try to help you on how to lose weight in 10 days minimum.
7. Take the Stairs as Much as You Can to Keep You Moving
You were asked to go on the 20th floor to drop off some important documents. Apparently, you’re on the seventh floor. How will you go up to the 20th floor – stairs or escalator?
Most of the time, riding an escalator is the top choice when going up and down the building. It is faster, convenient, and less tiring. Did you know that stair climbing could be your ticket to eliminating your excess pounds?
Based on a newsletter
published in the Harvard Health Publication, walking up the stairs comes with tons of benefits, including helping you with your weight loss. Believe it or not, climbing the stairs, even at a slow pace, burns more calories, which is two to three times faster than brisk walking. It contributes to lower mortality rate too, which is a good thing.
Here are tips to remember when climbing the stairs for weight loss:
- Climb at a slow and steady pace.
- Start with two to three floors then gradually increase your number of floors.
- To make sure you won’t tire easily, walk part way then ride the escalator or elevator alternately.
- Do not use the stairs when you are sleepy or not feeling well.
The next thing you know, you can climb up to the 20th floor and slowly losing those excess pounds.
8. Add Simple Strength Training to Your Daily Routine
Cardio is an important type of exercise that helps you shed some pounds. This is why, aside from climbing up and down the stairs, other workout routines like running, biking, or swimming should be included in your list.
You need to build muscles after losing the excess fat
. The best way to do this is by adding strength training in your daily routine too. Thankfully, you don’t need fancy equipment just to build muscles. Push-ups, squats, and lunges are training exercises you can do to rev muscle building.
Try this simple workout:
- Do 10 reps each of crunches, squats, pushups, chair dips, and lunges everyday.
- Gradually increase your number of reps to enable your muscles to feel fatigued.
9. If It’s Less Than a Mile, Go for a Walk Instead of a Ride
Do you often drive a car when running errands or going to work? What about using your car for short distances?
There’s nothing wrong with going on a road trip, but if it’s just a trip to the drugstore, which is less than a mile from your home, it is best to leave your car in the garage. Walking at a brisk pace instead of driving could make you lighter and healthier. It helps you lose excess pounds and at the same time, saves you some cash.
If the destination is less than a mile, go for a walk. You can also try parking your car somewhere then walk your way towards where you are going.
10. Replace Unhealthy Habits With Healthy Lifestyle Choices
Alcohol, smoking, drugs, and bad food choices – these are only some of the unhealthy habits that could be taking a toll not just on your weight, but also in your overall health.
Here’s the challenge: quit your existing bad habits and focus your time and energy on something healthier and more worthwhile.
For instance, instead of lighting a cigarette or going on a drinking spree with friends, join a cycling group, enroll in a gym, reunite with your favorite sport, or head to YouTube and look for exercise videos. In other words, translate your unhealthy urges into positive actions.
Can you remember the first tip, which is to establish a weight loss mantra? The next time you feel like lighting a cigarette or drowning in alcohol, recite your weight loss mantra to remind you of your goals and journey towards losing weight.
In line with healthy lifestyle choices, read the succeeding sections to know more about it.
11. Coffee: Beware of What You Put in Your Cup
You might be guilty of this. You always need a venti Café Latte from Starbucks every morning to keep you going. On hot weather, a blended frapuccino, which is practically a dessert in a cup, could save the day. Even if you went for non-fat milk, this means a few pounds on the belly and calories you don’t need.
Instead of going for fancy blended drinks, a cup of black coffee is enough to perk your mornings without being too heavy on the belly. It may be a bit strong for your taste buds, but coffee sans sugar and milk means you are saving yourself from weight gain.
If you are not into black coffee, a cup of hot tea could get you up and running in the morning.
12. Go for Homemade Meals 90 Percent of the Time
Cooking meals at home can be exhausting, considering the time spent on preparation, cooking, and dishwashing. Apparently, home cooked meals are among the simplest ways you can do if you are serious about how to lose weight fast without exercise.
Restaurants tend to serve food in large portions and on bigger plates to accommodate more food. Since you are out, you are more inclined to eating what looks appetizing in the menu, hence forgetting your weight loss goals. It is also difficult to portion meals, which could compromise your weight.
Eating out occasionally is fine. On the other hand, make an effort to make home-cooked meals as much as you can. It allows you to control serving sizes and at the same time, assures you that1the ingredients are only natural ones.
Since you are eating at home, make sure to use smaller plates and bowls. Aside from smaller serving, this tricks your eyes and makes it appear that you had too much already on your plate.
13. Bulk Up Your Meals with Veggies to Help You in Losing Weight
You know how important fruits and vegetables are in keeping your weight at its healthy level. If you want to keep those extra pounds off your belly, then you should start to bulk up on more on veggies.
You don’t have to put too much effort into this. Simply go with your usual meals and add more veggies in them. For instance, go for vegetable-filled pizza instead of your usual pepperoni or all-meat pizza. Loading your salad, egg, and pasta with vegetables like carrots, green peppers, and broccoli could also make a difference and help you with weight loss because of their high fiber content.
The bottom line is to introduce vegetables in your diet as much as you can – and finally say goodbye to excess weight for good.
14. Get Enough Sleep and Your Body Will Thank You for It
How much sleep are you getting every night? If you visit dreamland for only five hours or less, then it won’t be surprising if your weight suffers.
According to the National Sleep Foundation, 18 million
Americans have sleep apnea, a type of sleeping disorder associated with individuals who belong to the heavier side. This is because weight gain affects your trunk and neck area, thereby compromising your respiratory function.
That’s not all. When you are sleep deprived, your hunger hormones increase while your satiety hormones decrease. This explains your cravings for anything sweet and salty just to get you up and running during the day, which leads to weight gain.
What’s the bottom line? Get enough sleep, preferably six to eight hours every night. Here are some tips to help you visit dreamland:
- Go to bed and wake up at the same time every day.
- Establish sleeping routines such as taking a warm bath, reading a book, or listening to a calming music, which serve as a cue for your body to get ready to sleep.
- Remove any distractions inside the bedroom such as your kids’ toys, pets, or even work.
- Stay away from electronic gadgets such as laptop or tablet at least an hour before your scheduled bedtime.
Don’t forget to take GenF20 Plus
supplement before going to sleep. It helps your body release more growth hormones, which could make you feel refreshed and replenished for the next day. It helps in weight loss too.
15. Choose Wisely: Make Friends with People Who Love to Move Around
Sometimes, you don’t have to do it alone. There are instances when you will need backup, aka your friends, to keep you focused on your weight loss goals and encourage you to move more.
In this case, be friends with those whom you share the same interests when it comes to how to lose 20 pounds or more. Having a friend who has similar interests of losing weight makes it easier for you to achieve your desired body weight. You could also push each other to do better and to keep going in case one of you feels like giving up.
Now that you have a friend who shares the same passion, consider making your social outings as active as possible. Instead of going for beer and pizza, skip them in exchange of running around the local track or playing sports. You’ll be surprised with the changes in your weight in just a few weeks.
16. Don’t Be Afraid: Choose and Add the Right Fats in Your Diet
The word “fat” comes with a bad connotation. Oftentimes, you would run away from it out of fear and think that it would mess up your body and weight loss goals. Here’s the truth about fat: not all of them are bad. In fact, there are good kinds of fat that could do great things to your body sans the weight gain.
Take the case of coconut oil. It is one of the best and healthiest oils around, thanks to its medium chain triglycerides or MCTs that could help prevent obesity
. Other healthy fats you can include in your diet are:
- Avocado oil
- Olive oil
Make sure you won’t go overboard. Despite their health and weight loss benefits, too much of these oils could contribute to extra calories.
17. Choose Your Snacks Wisely to Minimize Your Belly
It’s understandable. You need food to power you up especially after lunch. After all, there is so much more to do in the afternoon.
Here’s the problem: you have a tendency to reach for chips and anything sweet to keep you alive throughout the day. If you keep doing this, then don’t be surprised to see evidence of your afternoon eating habits.
Instead of sweets, try unsalted nuts for snacks. Nuts such as sunflower seeds, almonds and walnuts contain the right amount of fat and keep you full without compromising your metabolism. If you want variety, consider making your own trail mix by combining different kinds of nuts, raisins, dried fruits, and seeds.
Check out the next section to know the most important tip on how to lose weight.
18. Commitment: The Most Effective Strategy for Losing Weight
Here’s the truth about weight loss: you will never run out of options to try. When one strategy doesn’t work, there are dozens more waiting for your attention. When you finally found the right techniques, make sure you stick to it.
It is easy to give in to temptation and pressure when it comes to food. After all, how can you say no to a slice of chocolate cake or a tub of ice cream after a stressful day? Unfortunately, this would mean weight gain – and back to square one every time your weight increases.
If you are serious about how to lose weight, then commit to change. Losing weight, especially in the healthiest way possible is 10 percent weight loss strategies and 90 percent commitment to it. It is a lifetime activity and not something you will do for a week.
If you want success in this department, then prioritize weight loss, stay committed to it, and you are surely on your way towards achieving a healthy weight.
Losing weight could be a challenge and a process of trial and error until you find the right strategy that works for you. If you are serious about weight loss and you don’t know where to start, then consider these 18 techniques on how to lose weight. You will surely get that size 24 waist line back again.