As a health and fitness publication, we’ve done A LOT of research over the years and we know a thing or two about weight loss and what works. If you’re looking to lose or manage weight, don’t fall for the fad diets, marathon workouts, and depriving yourself! There are scientifically proven ways to drop weight in a healthy, safe, and sustainable way. Here are our Top 10 health tips for weight loss:
- Drink plenty of water: Samir recommends 10-14 glasses a day- which is over 2 liters. And there’s good reason- our bodies are over 70% water! Studies show that dieters who drank 16.9 ounces (0.5 liters) of water before meals lost 44% more weight over a period of 12 weeks than dieters who didn’t drink water before meals. Also, a 2013 study in 50 overweight young women showed that drinking an additional 16.9 ounces (500 mL) of water 3 times per day before meals for 8 weeks led to significant reductions in body weight and body fat compared with their pre-study measurements… And if you needed even more reasons to stay hydrated, we wrote this article too.
- Eat 5-6 small well-balanced healthy meals a day: We suggest well-balanced means lean protein, lots of vegetables, and low-calorie fruits- specifically 3 meals of 300-400 calories and 2-3 snacks of 150 calories. Studies have shown that eating several small meals can aid in satisfying the appetite, stabilizing blood sugar levels, and providing nutrients to the body throughout the day. Smaller, more frequent meals in your daily eating patterns also can aid in a more efficient metabolism compared to a slower metabolism when meals are skipped.
- Eat before 6 p.m: Samir suggests that your latest meal should be no later than 6 pm in order to give your body 12-14 hours of digestive rest. And the science supports this– fasting activates certain chemicals and processes that confer health benefits beyond losing weight. By taking regular breaks between eating, it gives the body time to carry out valuable internal calibration. After a meal, you absorb the glucose from carbohydrates in food for energy, and either use it immediately or store it for later. In a ‘fasted’ state, which typically starts 10–12 hours after your last meal, the body is depleted of this form of glucose. Then the liver begins to break down stored fat into fatty acids called ketones to use as fuel. This process is known as metabolic switching and is a reason why fasting can lead to weight loss.
- Work out 30-45 minutes 4-5 times a week: For most adults, exercising between 30 and 45 minutes a day is enough to gain the benefits of exercise. Especially when first beginning, it is easy to overdo it and overtrain – and then get discouraged. And science is showing that 30 minutes is enough, this study in Denmark told 30 participants to engage in exercise for one hour per day, wearing a heart-rate monitor and calorie counter. The other 30 participants were assigned to 30 minutes per day. The team found that 30 minutes of daily exercise was enough to lose weight- and that those that exercised an hour didn’t have additional weight loss.
- Sleep 7-8 hours a night: The best needs to sleep to rest and recover. Sleep is also intricately linked to metabolism- many studies have shown that sleep deprivation commonly leads to metabolic dysregulation. Poor sleep is associated with increased oxidative stress, glucose intolerance, and insulin resistance. Another study noticed that increased time spent awake may present more opportunities to eat, and sleeping less may disrupt circadian rhythms, leading to weight gain.
- Read labels at the grocery store- simpler is better: Researchers analyzed Americans’ shopping habits and found that 61% of the calories in the food bought are from highly processed items like refined breads, cookies, crackers, sodas, and chips. These foods also provide higher-than-optimal levels of saturated fat, sugar, and sodium. When grocery shopping, we recommend opting for fresh foods and ones with only one of two ingredients and shopping the perimeter aisles of the store, where the fresher, healthier foods like produce and fish tends to be.
- Cut sugar intake: this means in both solid and liquid form. You may not realize it, but sodas and fruit juices are high in sugar content -one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving. Also, keep in mind that fruit juices often have just as much sugar as a soft drink!
- Chew slowly: Not only will you savor your food better, but it will also give your brain the time it needs to realize you’re full. Studies show that chewing more slowly can help you eat fewer calories and increase the production of hormones linked to weight loss.
- Eat more protein: Eating a high-protein diet has been shown to boost metabolism by 80–100 calories per day while shaving 441 calories per day off your diet. It’s also great for reducing the cravings we all get from time to time- this study in overweight men showed that increasing protein to 25% of calories reduced cravings by 60% and the desire to snack at night by half.
- Eat vegetables first: If you’re looking at a well-balanced, healthy plate of food, there will be some protein, vegetables, and maybe a complex carbohydrate. Start by eating the vegetables! Not only will you feel fuller faster (which helps with overeating), but studies have also shown that similarly to protein, vegetables can help with keeping your weight down as your insulin spike is controlled. Vegetables are full of fiber and when consumed first, everything you eat after (protein and carbs) gets covered with this fiber, which slows down the insulin spike and the speed that sugar is transported into the blood.
