If you struggle with obesity or even with being overweight, there is no shortage of tricks and fat loss tips out there for you. Every time you turn around, there’s a new diet craze or some fascinating new research that promises to provide you with the final answer to your weight loss woes. But you and I both know that no single study and no fad diet will save you from commonsense eating and regular exercise.
A proper diet (meaning nutritional plan, not weight loss fad) paired with an active lifestyle is the foundational key to a healthy weight and disease prevention. While these things take some serious effort and practice, here are some simple fat loss tips to help you get started on your weight loss journey.
1. Fat Loss Tips – Eliminate Soda (Sugar)
Excess sugar consumption is a primary reason for people’s obesity problems. Whether it’s packed with high fructose corn syrup, sugar, or aspartame—it isn’t good for you. People who drink soda are more at risk for obesity, not to mention other diseases like cancer, kidney disease, and even depression.
If you want to lose weight, you have got to cut sugar from your diet. This usually starts with dropping the soda. But in addition to taking a permanent hiatus from drinking soda, you must also cut other sources of sugar such as processed foods, fruit juice, and even excessive fruit. Try to stick around 25 grams of sugar or less of daily.
2. Get Some Sunshine
Research has actually found a relationship between vitamin D and weight loss, showing that a good diet paired with vitamin D helps people lose more weight than a good diet alone. So, get some sunshine! And if you need help choosing a vitamin D supplement, here are some information on vitamin D2 vs vitamin D3.
3. Eat “Good” Fats
Some still believe one of the faux fat loss tips stated long ago – avoid fat if you don’t want to be fat. Well, dietary, healthy fats don’t make you fat—so include healthy fats like those that come from avocados and nuts in your daily diet. Fats actually enable you to feel fuller for longer by actually slowing down your food absorption. Further, the fatty acid conjugated linoleic acid (CLA), which can be found in grass-fed beef and dairy products from grass-fed cows (not low-fat products) has also been tied to weight loss.
Not only will these fats help satisfy your craving for fatty foods, they’ll help protect your heart.
4. Ditch Low-Fat Foods
In the low-fat craze of the 1990s, food producers started coming up with all sorts of concoctions to take the place of fats in everything from yogurt to chips. These concoctions are chemical creations designed to provide that slick fatty texture and taste. The difference is, they’re not good for you. Stick with the real thing.
Here are some specific foods for weight loss.
5. Stop Eating Simple, Processed Carbs
White bread, cereals, pretzels and other processed carbohydrates increase insulin levels and can lead to insulin resistance and weight gain. The majority of your carbohydrates should come from vegetables. If you need to have grains, make sure they are whole grains.
6. Sleep 7-9 Hours Each Night
People who don’t get enough sleep are more prone to obesity, and people who are obese tend to not get enough sleep. This is partly to do with melatonin production – the sleep hormone that plays a role in body weight. It’s a vicious cycle that you can break by getting at least 7 to 9 hours each night.
Weight loss can be mentally difficult, particularly when you are trying to break years of bad habits. Tackle those habits one at a time and implement some simple fat loss tips. Your waistline will thank you for it.