Weight loss isn’t just about boosting your own self-esteem. If you suffer from obesity or are overweight, losing weight can be a life-safer, reducing your chances of developing various diseases, including heart disease, cancer, diabetes, stroke and so on.
There is a huge amount of research to help dieters lose weight in a healthy and practical manner. Here are some scientifically based diet tips to help you get started on your weight loss journey, so you can achieve true health and happiness.
1. Skip the soda
According to some research done by the American Journal of Clinical Nutrition, if you start drinking an additional soda each day without cutting out any other calories from your diet, you can gain 15 pounds per year.
2. Weigh yourself
Some research done by the Annals of Behavioral Medicine suggests that weighing yourself on a weekly basis can help you make adjustments to your diet which will allow for additional fat loss. The important thing is to keep a journal and weigh yourself once per week, not every day. If you start weighing yourself every day, you’re going to become obsessed with the scale weight and will start to freak out if the scale weight changes even a half a pound. Keep in mind that the scale is not always accurate and weight fluctuations are common from day to day, so weigh yourself once per week as soon as you wake up and record your scale weight so you don’t forget what your scale weight is.
3. Move your body
Not surprisingly, research indicates that those who workout on a regular basis tend to weigh less than those who do not, since they are elevating their metabolism and burning additional calories. Although diet is important when it comes to losing weight, working out on a regular basis will help you shed additional pounds. It doesn’t matter what type of exercise you’re doing; the important thing is to simply get yourself moving for at least 30 minutes per day. It could be done weightlifting, jumping rope, walking at a brisk pace through your neighborhood, anything! Just get your butt off the couch and elevate your heart rate into your target zone for at least half an hour per day. Weightlifting is great because it can help you gain muscle, which is great if you’re trying to lose fat, since more muscle will increase your metabolism.
4. Count calories
A large population based study leveled the playing field when it comes to choosing different types of diets. Researchers took a look at 800 different obese males and females, who were simply eating the foods they ate on a regular basis while restricting calories. The researchers found that it didn’t matter what the test subjects ate; as long as they ate fewer calories than their body needed each day they would still lose weight. Reducing the amount of calories they ate each day was the key to their success.
5. Practice portion control
Never buy the large paper plates at the grocery store. A Cornell University study indicates that if you’re trying to lose weight, the smaller your plate was, the less likely you are to overindulge. By cutting down on your portion sizes, you’re also cutting down on your calorie intake, which can be very beneficial if your goal is weight loss.
Hopefully these tips have given you some insight on what you can do to lose weight in a healthy and practical manner. All 5 of these tips have science based around them, so following the advice in this article would be a wise decision. Don’t take my word for it, take the studies’ words for it.