20 Tips to Help You Lose Weight

Diet Tips for Weight Loss – 20 Tips to Help You Lose Weight

Over unrealistic advice and fad diets that just don’t work? We’ve put together our 20 best science-backed diet tips to help you lose weight and keep it off for good!

1.  Manage Your Microbes

Studies have shown that the type and variety of bacteria in your gut, known as the human microbiome, influence weight, food cravings, and even mood.

 

An imbalanced microbiome may make it difficult to reduce weight. Poor diet, lack of exercise and antibiotics can all throw off the balance of beneficial bacteria in your gut, but tending your microbial garden with probiotics and prebiotics can improve your figure as well as your mood, immunity, and digestive health.

2.  Fill Up with Fiber

One of the most effective diet tips for weight loss is to eat more fiber. Fiber-rich foods like legumes help you reduce weight by increasing satiety and promoting secretion of digestion-related hormones.

Soluble fiber acts as a bulking agent and insoluble fiber keeps you regular. The third type of fiber, resistant starch, is fermented by gut bacteria to form beneficial short chain fatty acids and doesn’t affect blood sugar levels. It may also help burn fat and lead to lower fat accumulation.

3.  Feed on Fruits & Veggies

Eating healthy to lose weight is especially easy if you add more fruits and veggies to your diet. Fruits and vegetables are nutritionally dense yet low in calories, and they’re also packed with vitamins, minerals, and phytonutrients.

 

A rainbow of vegetables and lots of dark, leafy greens are key to healthful weight and fat loss. Experts recommend filling half your plate with fruits and vegetables – with the larger portion being vegetables. Skip potatoes, which are linked to weight gain – 1.28 – 1.69 pounds over four years – and are high in simple carbs that elevate blood sugar and make you hungrier faster.

4.  Be Pro-Protein

Protein is your partner in a weight loss program. Consuming double the recommended dietary allowance (RDA) of protein protects lean body mass while increasing fat loss during short-term weight loss. Higher protein diets are also associated with increased fat burning and muscle retention.

 

In addition, a diet with more protein and complex carbs is more satiating and easier to follow and maintain.

5.  Go from Simple to Slow

Simple carbohydrates (sugary beverages, bread, pasta, cereal, desserts, candy, etc.) cause a rapid rise in blood sugar, have a high Glycemic Index, and lead to weight gain. 

 

Slow (or complex) carbs like most vegetables, fruits, and whole grains are linked to lower body weight and BMI. Due to their fiber content, these foods cause a much slower rise in blood sugar. Substituting simple carbs with slow carbs will cut calories, reduce weight, and help you maintain your energy levels.

6.  Shy Away from Sugar

The number once source of added sugars in our diet is sweetened beverages, which can easily add up to 500 calories a pop!

 

Countless studies have shown that consuming less sugar can have a major impact on body weight.  And don’t think you have an out with diet drinks – artificial sweeteners disrupt the microbiome, making it even harder to lose weight.

7.  Cut the Salt

Too much salt causes fluid retention, making you look puffy and bloated in the face and body. It can also cause you to drink more calorie and sugar-laden beverages, adding to your caloric load.

 

Cut salt to between 1,500 (3/4 teaspoon) to 2,300mg (about 1 teaspoon) of sodium daily, sticking to the lower end if you’re 51+, African American, or have high blood pressure, diabetes, or kidney disease. Think of it as a secret dieting tip – it’ll help you reduce that excess water weight to look leaner and feel lighter.

8.  Drink Less

Boozy beverages are often surprising diet busters – a Long Island Iced Tea can have 789 calories! Try to stick to 100-calorie drinks like your favorite liquor on the rocks or mixed with club soda. A glass of wine or a light beer will also come close to that figure-saving figure. And half wine and half club soda will make a wine with half the alcohol and half the calories, letting you enjoy two guilt-free drinks instead of one.  

9.  Hydrate More

Multiples studies have shown that drinking more water can help with weight loss and weight maintenance. It’s a no-brainer dieting tip that’s easy and costs nothing!

10.  Eat All Day

Eating at irregular times leads to increased weight, larger waistlines, and higher BMI. By eating regularly – eating at regular times during the day, keeping a similar pattern, and avoiding long periods of time (4 or more hours) between each meal – you can keep your internal clock consistent and reduce weight.

 

78 percent of successful dieters start their day with a healthy breakfast, so eat breakfast, lunch, and dinner, with one or two snacks in between, every day.

11.  Be a Control Freak

Portion control makes you 2.18 times more likely to lose weight.

 

Use a smaller plate, and dedicate half of it to fruits and vegetables – more vegetables than fruit. Add a healthy serving of lean protein (no bigger than your palm), and a serving of whole grains (no larger than a fistful). When eating out, choose a “small-plate” dish, split an entrée, or ask for a take-out container and pack half the food away for a more appropriate portion.

12.  Get Label-Conscious

Even “healthy” foods can have a lot of hidden calories, added sugars, and fat. Read nutrition labels – they’re key to eating healthy to lose weight. Being attentive and informed can help you control portion sizes, make better decisions, and nearly double the likelihood of weight loss

13.  Keep Track of Everything

Weight loss and maintenance is about 90% diet, so tracking your daily food intake is an essential dieting tip. Seeing exactly what you’re eating and how much can be eye-opening. Use websites and mobile apps to help track your calories, nutrients, water intake, and physical exercise.

14.  Get Cookin’

Busy schedules often lead to eating more prepackaged processed foods and eating out. And sit-down meals at restaurants are often just as fattening as fast food.

 

Homemade meals save money and make it easier to control portion size, calories, fat, sugar, and sodium. The key is replacing nutrient-deficient processed foods with a wide variety of high-quality, wholesome options. Meal-prep on the weekend to stockpile healthy meals and snacks for the week!

15.  Catch More Zzzs

Evidence shows that consistent sleep of 8 – 8.5 hours/night is associated with lower body fat.

 

When you’re sleep deprived, a hormone called ghrelin increases, stimulating hunger, causing cravings for unhealthy, starchy, sweet, and salty foods, and increasing fat retention. At the same time, leptin, the appetite suppressant hormone, decreases. So even if you’re eating well and exercising, you’ll have a hard time losing weight.

16.  Be a Social Butterfly

Losing weight is hard, and going it alone can be harder. Recruit a spouse, friend, or family member to keep you accountable and motivated.

 

Statistics prove that a support system can make it easier to achieve your weight loss goals. Whether you join a gym, a social media workout group, or just get together with a buddy or two, find a network and utilize it.

17.  Move Your…

We all know that if you want to lose weight, you need to get up and get moving. Exercise burns calories and boosts metabolism. It also encourages beneficial bacteria in your microbiome to thrive.

 

Break your workout down into manageable chunks and focus on quality over quantity. Incorporate a variety of activities throughout the week that include aerobic/endurance exercises to work your heart and lungs, resistance/strength training to build lean muscle mass and bone density, and flexibility/balance exercises for stretching, stability and coordination.

18.  Stress Less

Reducing stress is an unconventional but important dieting tip because elevated levels of the stress hormone cortisol may contribute to long-term obesity.

 

Make time to relax, meditate, exercise, and get good sleep. Being in control of your mental state can regulate hormone levels, curb overeating, and prevent poor food choices.

 19.  Make Time for Good Habits

Good habits lead to good results – that’s “How to Lose Weight 101.” Following diet tips for weight loss like tracking what you eat, exercising, and getting good sleep are obvious starting points, but it usually takes an average of 2 months to form healthy habits for the long-term.

 

We fall back on our habits—both good and bad—during times of stress, so the sooner you start making changes like cutting back on alcohol and not skipping breakfast, the better your chances of reaching your weight loss goals.

20.  Treat Yourself

And when you do well – eat healthy all week, stick to your exercise routine, make healthy choices, shed pounds – don’t forget to reward yourself. Instead of going for calorie-rich treats, treat yourself to a night out or a new outfit to show off the new and improved figure. Encouraging yourself with small rewards makes weight loss success twice as likely.

43 comments

  1. Before I stumbled upon this piece of information, my husband and I had scoured through every weight loss article and tried almost everything there is in efforts to shed off some pounds. However, nothing quite really worked at all and we were always left at the very same place we started off from. It’s now been barely two weeks since we started following the 20 diet tips on your blog and I must say things seem to be looking up for me. Especially since we have cut off on the amount of sugar and salt intake. Not to mention we have also cut down on the prepackaged food intake as well.

  2. I konw that Eating at irregular times leads to increased weight, larger waistlines, and higher BMI & also believe Weight loss and maintenance is about 90% diet but i can’t eating regularly. what can i do now?

  3. It cannot be understated how important eating well and exercising regularly are for healthy weight loss. I see too many people trying to rely on just health supplements alone. Thats a big no no

  4. Thanks for the weight loss tips. My wife and I really want to get back into shape this year, so we have made a plan to lose some weight. I like that you mentioned to take a before photo so you can see your progress. That can be really motivating.

  5. I was thinking about enrolling in some weight loss programs so that I can stay healthy. The pro-protein diet which you mentioned sounds a perfect add-on to whatever program I might get since that is something I can surely follow easily as you mentioned. This should make my weight loss regiment way more comfortable. Thanks for some helpful tips on how I can lose weight!

  6. These are really amazing and useful weight loss tips. About managing microbes, first time I am knowing this thing. All others are quite known but useful. Can you please share more info about this? I would really like to read about hoe can I manage microbes. I read all your diet tips. I am so glad that I have come across your blog, these are really help full for me. Please share about microbes. Thanks a lot for sharing such a useful information.

  7. You sure made it sound like losing weight was easy when you talked about it in this article. I was actually thinking that I will be able to pull it off because of your encouraging statements. What got my attention the most though was the sugar part and that I should avoid sweetened beverages because that could instantly add 500 calories in my body. I am worried because I love juice and soda. I guess it might be a good idea to seek help instead so as to be sure that the plan works. Thank you so much for the tips.

  8. Hello, I was too much worried about my weight and had not idea what I do for reducing weight. I have go through from many weight loss blogs but I have not find any interesting information. But when I read your blog, I have got very useful points which will really help me in reducing weight

  9. “Portion control is the key. Unless you are dispensing the portions yourself, expect that you will be given too much to eat. Because we live in a consumer based social/economic system, everything we citizens consume has the potential to make someone wealthy. This includes the food we eat. During the last four decades, purchased food portions have increased in size and now exceed federal standards. Coinciding with agricultural legislation, portion sizes began to grow in the 1970s, rose sharply in the 1980s, and have continued in parallel with the increasing body weights of our population.”

    Excerpt From: Mike Stair. “200 calories Every 2 hours.”

  10. Hello, I was so much worried about my weight. My friends had recommended me many weight loss products but I had not get any good response. Then I have read your blog and it contains really interesting information. Thanks for sharing it.

  11. Thanks for your awesome post. I was try to find get some information about how to lose weight fast tips and tricks. This post is getting my kind attention for this info. Lots of tips i have ever seen before in the health community. Really appropriate your contribution. I want to add a tips which i think missing this post that is “Workout”.
    Its helps us to loss our body fat incredibly fast so if you can write a post about that then it would be helps us very much.
    Thanks for your contribution and really appreciate your hard work.

  12. Thank for your awesome post. I was try to find get some information about how to lose weight fast and tricks this post is getting my kink attention for this info lots of tips I have ever seen before in the health community, really appreciate your contribution. I want to add a tips which I think missing this post that’s work out

    Its helps us to loss our body fat incredibly fast so if you can write a post about that then it would

  13. Thank for your awesome post. I was try to find get some information about how to lose weight fast and tricks this post is getting my kink attention for this info lots of tips I have ever seen before in the health community, really appreciate your contribution. I want to add a tips which I think missing this post that’s work out

    Its helps us to loss our body fat incredibly fast so if you can write a post about that then it would be very helpful.

  14. This is an awesome post for weight loss. From this post we get many informative information that’s help us to loss weight .We hope your important post help us too much we could really benefit from here.

  15. Thanks for sharing such a great info about weight loss Diet. Here, you elaborate about twenty points for weight loss, and I totally agree with you these all are very effective tips for weight loss.

    Once Again thanks for sharing such a useful information.

  16. Great points to take note.

    The one tip that really worked for my diet was to record everything, and i mean EVERYTHING, that i ate.

    I was shocked at the amount of unwanted calories I was taking it from one harmless piece of candy through the day.

    That made me more conscious of my diet and to plug the leaks.

    Did it for about a month and a new habit was formed 🙂

  17. Hey wonderfully written blog. I was doing a mistake in eating that I was skipping my meals. But here I came to know that I should eat whole day with little food. Thanks a lot for sharing such a useful tips for weight loss.

  18. Hey there this is an awesome blog post written by you. All the tips have covered every single and minute detail that one need to follow while losing weight. A recommended post!

  19. Really very happy to say, your post is very interesting to read. I never stop myself to say something about it. You’re doing a great job. Keep it up

  20. Thanks for sharing this informative article on Weight Loss Tips, Most of the housewives and women spend most of the time in the home, they can have Green Tea to lose weight and stay healthy.

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