Everywhere you look these days weight-loss advice is being promoted. The unfortunate news, most advice either has no evidence or potentially causes more harm than good!
But never fear! In this blog i’m going to share with you 5 important key weight loss tips which are proven through research & science. Not only are these key tips easy to implement, they are 100% safe for promoting optimal health levels.
Avoid Crash Diets
Crash dieting is usually hidden under all the marketing hype in the fitness industry. For the most part, crash diets do indeed work. The problem is the incredibly steep caloric deficit required to drop weight so quickly.
The truth about crash dieting is you’re not only losing body fat. Because of such a steep negative energy balance, your body is essentially being forced to enter a state of “survival”. This is where your body becomes so deprived of the foods & nutrients it requires to function optimally, that it starts to utilize your lean body mass (aka muscle) as energy.
And don’t forget about the water your body releases at the beginning of any diet. When you consume carbohydrates, your body stores this energy (glycogen) in your muscles & liver for utilizing later. Each gram of glycogen comes with 3-4 grams of bounded water. When you suddenly decrease these glyocgen stores (aka dieting), the potential weight loss is anywhere from 3-7kg! (of water). Now that’s a lot of water, you can understand why weight loss occurs quickly in the beginning of a diet!
Eat More Protein
Out of the three macronutrients (carbs, protein, fats), protein has the highest thermic effect (TEF). What does this mean? Well when you consume protein, your body will essentially use more energy to digest & process the calories over the other two macronutrients.
Whey Protein Isolate in particular can actually help you lose weight by allowing your body to metabolise these amino acids, instead of switching to the amino acids in your muscles. So, if you’re trying to lose weight & also get stronger at the same time, you will want to utilize protein.
And if you’re not a meat eater, don’t worry. Because you have plenty of options including high protein tofu, eggs, lentils, are some examples. And as an alternative to whey protein isolate, you can supplement with Pea Protein Isolate.
Increase Plant Based Fiber
Fiber is essentially a form of carbohydrates which can’t be digested. We know that soluble fiber has a host of health benefits:
- Feeds the friendly bacteria in your gut flora
- Fights inflammation throughout the body
- Reduces your appetite
- Increases the time for digestion & absorbing nutrients
But what about weight loss benefits? Well if you’re consuming adequate amounts of plant based fiber each day with your main meals, you’ll be feeling fuller for longer from slower digestion. And the calories from plant based fiber will be much lower than other forms of dense carbohydrates food types.
Drink More Water
Water is a great appetite suppressant, drinking water before and after main meals can help you feel fuller for longer. In fact, just by drinking water with your meals, you can essentially subtract up to 75 calories per meal. That’s a whopping 27,000 fewer calories per year!
Anywhere from 2-4L depending on your current body composition will be adequate for most adults. A great place to start is by changing those calorie dense drinks (soda, juice, milk drinks), these drinks often look healthy but are full of hidden calories.
Water will provide you no added calories, & just high amounts of beneficial nutrients.
Decrease Sugar & Refined Carbs
One of simplest ways to lose weight quickly, is to simply cut out all the refined carbs & sugar in your diet. These calorie dense foods often seem low in calories, but are driving force behind accidentally eating in a calorie surplus.
But remember, you don’t have to drop all those tasty foods you love completely. A sustainable weight loss plan always falls back on having a flexible approach.
An alternative to sugar can be your favourite fruits which give the sweetening taste, full of nutrients & without all the negative health effects.
Wrapping It All Up
With some simple changes to your lifestyle, weight loss can be achieved in a sustainable fashion. And, thankfully the changes can be easily implemented with a busy life schedule.
If you’re wanting some extra help with your weight loss, the 90 Day Fitness Model Challenge is an evidence based transformation plan designed to not only help you lose weight, but also build strength & tone your body at the same time.
Wishing you all the best on your weight loss journey!