Summer is coming up – How’s that beach body of yours?
If you are anything like me, you’re probably hating yourself for not going through with your new year’s resolutions. Even though, honestly, I really thought 2017 was going to be my year!
Well, maybe it can. I’ve compiled simple tips to start introducing into your life to help make you lose weight. So, if you aren’t the type to follow really strict diets – like Atkins, or those other fancy diets – and you probably even hate exercising and you just can’t give up your favorite food, then you came to the right place. After reading this, you’ll discover the seven must-know tips to lose weight without the stress or feeling like you are depriving yourself.
Once you start doing these simple tips, you’ll start seeing the pounds shed off. You will finally be able to feel good naked, and walk around in a bikini with all eyes on you – in a good way!
7 Must-Know Tips
Drink More Water
A good tip is to drink half your body weight in water in ounces. (From pounds to ounces). So, if a person weighed 180ibs, take that and divide by 2, which equals 90. That’s how much ounces s/he should drink in water. Now, to give an estimate of how much water that looks like, take a bottle of water for example. Say this bottle has 16.9oz of water (like many bottles of water are). You’ll see that a 180 pound person would need to consume around 90 ounces of water, which roughly estimates to about 5 and a half bottles of water. Spread that through out the day, and it’s not so bad. Besides, a good rule of thumb is to drink water before every snack/meal. This will not only suppress your appetite, but it will make you eat less in the long run.
Warning! Do not drink too much water all at once!
I remember when I first started to drink more water when I was dieting, and this one night I failed and ended up binging on pasta.
Surprisingly, with the amount of water I drank, I didn’t even gain weight. Actually, I lost weight. It wasn’t a major difference, but it was still something. I expected to gain 1 or 2 pounds, but instead I didn’t.
Of course, that doesn’t mean to drink a lot of water and eat like crap either. Because yes, eventually this will make you gain weight instead of lose it. Also, its good not to stalk the scale because drinking a lot of water will make your weight go up and down because of water weight. So, just avoid the scale! Besides, muscle weighs more than fat and you shouldn’t be looking at the scale anyway.
Also, simply adding more water to your diet may make a small difference, but you still need to do other things in order to lose weight.
Avoid Added Sugars
I’m not going to tell you to avoid sugar completely, but if you are strong enough to avoid ADDED sugars completely, then go for it.
But, I am going to tell you that you should avoid added sugars at least a little bit. And when I say added sugars, I don’t mean all sugars. Natural sugars like sugars found in fruit are fine, but sugars that are added to foods like processed goods and foods like candy, cake, donuts, and so on should be avoided as much as possible. Besides, sugar does a number on your body (like shown in the picture above), such as speeding the aging process, causing gallstones and kidney stones, headaches and migraines, fatty liver, weakened eyesight, and a lot more.
I know, I know. How can sugar effect so much? You’d be surprised. Living with chronic pain most of my life, I always knew that it had to do with something in my diet – I just didn’t know what. And, in fact, I just didn’t want to diet to find out. I loved food too much to give up something that I love. But then I realized I didn’t have to. I just needed to eat it in moderation. And, sugar is one of those things that should definitely be in moderation or just avoid completely. I found as I ate less sugar (although, I don’t always avoid it) that I was in less pain and felt better.
Plus, Sugar can make you not only crave more sweets, but other food in general leading to a higher calorie intake – therefore, preventing you from losing weight. So, a rule of thumb is to eat less added sugars.
The maximum amount of added sugars to eat a day for men is 37.5 grams, while for woman its 25 grams.
Finally, be careful! Sometimes foods will not say how much grams of added sugars are in their foods, but they have to put it under the ingredients!
Avoid Processed Foods
I know that I mentioned this in Tip no.2, but this deserves its own section. And I get it, I know we love our processed foods – it’s cheap, its easy, and its fast.
But I’m telling you, avoid it as much as possible. Not only are they filled with added sugars and carbs, but they are loaded with calories. That doesn’t mean you HAVE to avoid it completely and go all-natural when it comes to dinner or your go-to lunch at work, but just eat it in moderation.
Watch Your Calorie Intake
According to Authority Nutrition, “An average woman needs to eat about 2000 calories per day to maintain, and 1500 calories to lose one pound of weight per week. An average man needs 2500 calories to maintain, and 2000 to lose one pound of weight per week. However, this depends on numerous factors. These include age, height, current weight, activity levels, metabolic health and several others.”
Obviously, if you are an athlete, you’re going to need more calories. This also depends on how much you already eat to create a calorie deficit, and your BMR. You can test how much calories you should eat to lose weight, what your BMR is, and so on by several online calculators.
Find Out Your BMR – Your Basal Metabolic Rate is defined on Your Dictionary as “the rate at which your body uses energy when you are resting in order to keep vital functions going such as breathing. The rate at which your body uses energy to breathe and stay warm is an example of your basal metabolic rate.” This calculator is a rough estimate of what your BMR should be. Other factors can alter this, especially if you have a past of an Eating Disorder because this can lower your metabolism.
Knowing your BMR is important when it comes to losing, gaining, or maintaining your current weight. If you want to gain weight, simply eat more calories than your BMR. If you want to maintain your weight, eat the same amount of calories as your BMR. Finally, if you want to lose weight, eat less than your BMR. (You can read more about this Here.) For example, a 5″2 25-year-old female who weighs 160 pounds has a BMR roughly of 1,424-1,524 calories a day. In order for her to lose weight, she would have to eat less than her BMR. Of course, sense calculators aren’t 100% accurate, she may need to play around with how much calories to eat a day to see what fits for her.
If you want to calculate your BMR, you can click one of the calculators below or simply google for more calculators.
Also, you don’t need to count your calories obsessively. If you can just glance at how much calories you are putting into your body (and watch the serving size!) and add up in your head, then you’re good.
Eat Everything in Moderation
If you want to lose weight, you need to watch your portions. When you eat a lot, you’re stretching your stomach which can cause you to be hungry all the time. But, if you eat less, eventually (and sooner than you think!) you’ll start eating less without even having to think about it!
Eat This, Not That
If you are having nothing but starches, carbs, and fat for dinner – then maybe add in fruits, veggies, and protein. Try to fill up more on the good versus the bad, and you’ll find that you will get fuller a lot faster and eat less of the food that will make you feel like…bleh! Or, if you are just strolling in the kitchen for a snack, try to take a moment to question what is healthier. Instead of a donut for breakfast, have eggs. Instead of heating up some frozen dinner in the microwave (A.K.A. Processed foods), grab a bowl and make a mini fruit salad (oranges, apples, bananas – anything you can think of!). In fact, you might be surprised how fruit, veggies, protein, and fiber can fill you up incredibly fast!
In fact, while we’re at it, if you want to level up and have more strict rules, try to balance everything you eat. If you need help, just go to Choose My Plate and locate the SuperTracker to help you!
Start Doing More
Yeah, Yeah, I know. Love food, hate exercise – right? Well, we all know that exercise can definitely help us lose weight. Though, technically you don’t need exercise to lose weight, but it can help. In fact, dieting is 80% of weight loss, making exercise only 20%. But, that’s still a lot, right? You could be losing more weight faster.
But here’s another thing. One of the many reasons why diets fail is because of exercise. People just don’t like to do it. So, in order to get your daily boost of adrenaline pumping, you should do exercises that you enjoy. Don’t worry about that, though, we’ll talk about that later on and I’ll link it here.
Also, muscle can help you burn more calories. If cardio is something that doesn’t interest you – start strength training. Don’t worry, girls, that doesn’t mean you’re going to bulk up. But, you will tone up, lose fat, and look hot. Also, it’s good to do a little cardio after a session of strength training.
Level Up: Avoid Carbs
Now, if you’re looking at this and going, “Whoa, I thought there was only SEVEN tips?!” Then don’t worry, you don’t need to do this one. Especially if you are new to dieting, bad at dieting, or just too stressed out to deal with dieting in general. But, if you are ready to take the next step, then read on!
You’ll probably find that by avoiding added sugars, you are also avoiding carbs. Why? It might be because a big part of the American diet is processed foods – which aren’t only loaded with added sugars, but carbs.
But, there’s still other things that are filled with carbs, and avoiding carbs can help with weight loss in a big way. But, I’ll warn you, going low- carb is not only hard, but tiring. I’ve done it before – and given that I barely had food anyway that was low-carb, all I ate was bland foods, starved, and curled up into a ball until I fell asleep. I HATED it, but I LOVED the weight loss afterwards.
But, if you are anything like me and you end up binging after finishing a diet then I would NOT recommend going low-carb.
You’ll just be too damn hungry.
- Drink more water – specifically, half your body weight in ounces.
- Drink a cup of water before every snack and/or meal. This will not only add to your daily water intake, but make you eat less.
- Avoid added sugars – for men, the maximum is 37.5 grams and for women it’s 25 grams.
- Scan the nutritional labels – look at the calories, added sugar, and the ingredients. Anything ending in “ose” like glucose or sucrose is most often sugar. Remember, sometimes even frozen packaged vegetables have added sugar.
- Avoid processed foods as much as possible.
- Watch your calorie intake. A good rule of thumb is to eat up to 1500 calories a day for woman and 2000 calories a day for men.
- Eat less than your BMR. You can use a BMR calculator online.
- If you don’t want to count calories, just try to keep in mind how much you are consuming. Remember, check the serving size!
- Eat everything in moderation – watch your portion size!
- Instead of eating something unhealthy like processed foods, grab something healthier.
- Start doing more – strength train can help you lose more calories throughout the day, so if you do cardio right afterwards, not only should you feel more energized, you can burn more calories.
- And finally…
- If you can, avoid carbs.