Are you looking to lose weight?
Every successful weight loss story starts off with a change to a healthier diet. But changing your diet completely can be daunting. You might not know where to start.
That’s where we come in! Read on for seven diet tips for weight loss to start your journey today.
1. Say “NO” to Fad Diets
Fad diets often promise big results fast. But these diets tend to be very restrictive and not suitable for the long-term. This can get you into a cycle of yo-yo dieting. You lost the weight, only to put it back on again once you come off the diet so you have to start again.
The cycle of yo-yo dieting is common for those looking to shape up fast. But it’s also linked to a larger increase in body weight over a prolonged period. Studies have also shown that it can lead to a higher risk of issues like:
- high blood pressure
- metabolic syndrome
- heart disease
- diabetes
These diets might tempt you with the promise of quick results but don’t fall for it. A long-term, sustainable, healthy diet plan will be better for your body. You’ll be well-nourished and won’t deprive your body.
2. Don’t Let Hunger Win
Whatever plan you settle on, one thing reigns true — don’t give in to the temptation of hunger. Many different plans can help you lose weight, and most will up the hunger pangs.
In fact, hunger is one of the most common reasons people fail to stick to their diet plans for more than a few weeks. When you’re eating less, your body’s fat cells will produce more hunger hormones. This increases your appetite.
If you want to control your appetite and hunger, high-protein, low-carb diets plans are the way to go. You don’t have to cut it out completely — take breakfast for example. Instead of white pieces of bread, bagels, or muffins for breakfast, have eggs or Greek yogurt. Add in some seeds and berries to make the yogurt more appealing. This will keep you feeling fuller, for longer.
If you feel your resolve is slipping, jump on your scales and see how far you have come.
3. Increase Fiber & Get Rid of Added Sugar
You can get fiber in foods like fruits, vegetables, whole grains, and beans. Studies have found that increasing fiber intake can help you lose weight and keep it lost.
Adding fiber doesn’t have to be a daunting chore. You can do it with ease by eating oats and fruit for breakfast. Or you can replace your snacks with high-fiber seeds and nuts. You can also increase your use of grains and beans in cooking.
While you’re adding fiber, you want to cut out added sugar. Foods like soda, baked goods, and candy are full of it. This sugar is low in nutrients and doesn’t give your body much of what it needs. Cutting out the high added sugars will be a great start for losing excess weight.
4. Make Plants a Staple Food
Different people will need different diets to get long-lasting results. But whatever route you go down, you should make plant foods the staple foundation of your plan.
Studies show plant-based diets aid in disease prevention, general health, and weight loss. This doesn’t mean you have to go full vegan, you should follow plans like:
- vegetarian
- high-fat
- pegan
- paleo
Whatever plan you choose, you want to contain a variety of foods that our natural world can provide. This means using a lot of non-starchy veg like broccoli, kale, and cucumbers. Include fruits like pears, apples and berries too.
Plants can provide a whole host of vitamins, phytonutrients, and minerals. It helps reduce things like inflammation and supports our cells and systems. The fiber and water they provide also help you feel full.
5. Avoid Drinking Away Your Calories
Avoiding things like milkshakes and soda is obvious. But a lot of people don’t know some sports drinks are bad too. Drinks said to boost your gym performance can contain added sugar and other nasties.
Caffeinated drinks, sports drinks, and flavored water tend to be the worst offenders. They’re high in calories, added sugar and artificial colorings. Even fruit juices that claim to be healthy can have too much sugar. And if you drink too much, it can lead to excess weight gain.
To avoid this, stick to water or black coffee (no milk and sugar of course). This will keep your body hydrated and will bring down the number of calories you’re taking in. Often without even realizing it.
6. NO Foods are 100% Banned
If you start labeling foods “good” and “bad”, and banning things you’re going to want the things you can’t have. These cravings you might sometimes have will get worse.
Instead, you should focus on percentage systems. Aim to have healthy foods 80-90% of the time. Pair this with a good exercise routine and you’ll be on track for long-term weight loss success.
You can have a healthy lifestyle most of the time, but leave yourself some room for a treat. Plus, there won’t be those feelings of regret or guilt afterward as you’ve not broken any rules.
7. Plan Your Meals Ahead of Time
Having a mean plan ahead of time stops any panic-induced “grab and go” eating. We tend to binge on the quickest, easiest thing if we start planning meals when we’re already hungry. The quickest, easiest thing often is higher in calories and offers less nutrition.
Try to plan your meals out a week in advance. But at the very least, plan tomorrow’s dinner when you’re sitting down to eat tonight’s. Whenever you plan, make sure you’re eating. It’s easier to focus on the right choices when your stomach isn’t ruling your head.
Where possible, try to batch cook as well if time isn’t on your side. With such a busy modern lifestyle, unhealthy eating habits are often fuelled by a lack of time to cook.
Batch cooking allows you to make more than one serving at a time. You eat one, then set aside the other portions to eat throughout the week. It’s a huge time (and money) saver.
Diet Tips for Weight Loss Made Easy
So there you have it! If you follow these seven diet tips for weight loss, you’ll start your journey on the right foot. Remember, a successful diet isn’t about limiting yourself until you hit your target weight. It is about changing the way you eat sustainably, to hit and stay at your target weight.
If you want to track your weight loss progress in the most accurate way possible, check out our ultimate guide to choosing the best body fat scale.