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The Ten Greatest Weight Loss Tips!

1. Eat a little

If you eat a lot of food with a lot of calories, your body will use what it needs for the process, but the excess will be stored for energy in the form of body fat. We must avoid large spikes in insulin production that promote body fat storage, so smaller meals are a must for weight loss. We need to practice calorie restriction for weight loss so eating smaller meals with fewer calories is very beneficial.

2. Eat 5-6 times a day

Eating frequent meals stabilizes the flow of insulin production, curbs the overwhelming hunger that leads to overeating, provides your body with a flow of quality nutrients and also ensures that your body works hard to digest frequent meals that burn calories. Eating regular meals is very beneficial for weight loss.

3. Always eat protein with every meal

It takes more energy to digest protein than fat or carbohydrates. If you eat 100 calories of lean chicken breast, up to about 30% of those calories will be spent through the protein breakdown process. Fat is different, only up to 5% of caloric intake from fat is used for digestion.

4. Understand that weight loss is food, not exercise

If you want to lose weight, focus on what you eat and drink and not exercise because ultimately your success with your weight loss will depend almost entirely on your food and fluid consumption. A food diary is necessary if you want to lose weight because you can identify high-calorie foods or drinks that you may be consuming that prove to be detrimental to your weight loss.

5. Increase your physical activity

While your focus for weight loss should be on your food and fluid intake, increasing your physical activity will burn more calories and will help you lose weight. Daily activities such as walking, climbing stairs, gardening, housework etc. all help to burn more calories, but a specific exercise program can help you burn approximately 500 calories per day, depending on the type, duration and intensity of your activity.

6. Start resistance training

Resistance training builds lean muscle tissue that is very metabolically active, meaning the more lean muscle tissue you have, the more calories you burn throughout the day, even sitting or sleeping. Resistance training will also make you stronger, less prone to injury, promote bone density, and it creates sexy round shoulders and slim legs. Resistance training also promotes the fat-burning hormone testosterone and growth hormone.

7. Cycle your calories

A diet that restricts your calorie intake is not sustainable. This is proven because almost everyone who goes on a diet crashes and goes back to their previous eating habits. What people need to do is cycle their calories where they limit their calorie intake on 4 days of the week, and less on the other 3 days. This allows you to eat your favorite foods, even if only a few times a week, and prevents your body from thinking it is in starvation mode which will slow down your metabolism. There has to be some discipline, you just have to make sure you balance it accordingly. Nutritionists, Personal Trainers etc. everyone eats pizza, chocolate, ice cream etc. they just eat it carefully so it doesn’t affect their diet.

8. Avoid high energy foods

The foods I mentioned earlier, pizza, ice cream and others are high calorie foods. Recently a colleague of mine was eating a small bar of chocolate and said, “It’s just a small treat!” Well, that small serving is over 200 calories. Size doesn’t matter, it’s density, and it’s total calorie intake. Fat is 9 calories per gram, carbohydrates and protein have 4 calories per gram and fiber has 3. So fat calories may seem small, but they are calorie dense, so be careful, eating these foods regularly will prevent you from losing weight.

9. Don’t drink your calories

A big mistake people make is that they drink too many calories. Soda kills us; they lead children into obesity and diabetes. Make sure you drink plenty of water, and avoid drinks that are high in calories. Use alcohol wisely, a glass of wine is about 120 calories and a beer up to 200 calories so this is without question a contributing factor to the weight gain bug.

10. Cook your own food

Eating out is a weight loss nightmare. Restaurants don’t care how many calories you eat, as long as your food tastes good. What makes food taste good? Yes you are right, fat, sugar and salt. People eat as much as 1000 calories when they eat out. That’s for most people, more than half of their total daily calorie intake! A good tip is to buy your food in bulk, find some great low fat recipes and cook your own food. Pizza, pasta dishes, burgers, they can all be healthy and taste great, and will make a big difference to your weight loss.

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