While endless diets, supplements, and meal replacement plans claim to ensure rapid weight loss, most lack any scientific evidence. As a professional fitness coach, Btoul Allou shares some practical tips that help them lose weight safely and moderately. According to her, the foundation of a successful weight loss requires a healthy, calorie-controlled diet combined with increased physical activity. To help those struggling to lose weight, Btoul offered seven healthy and simple tips that help get the best outcome with less effort. Her golden rules are:
1. Don’t skip breakfast
Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day. People who eat breakfast are thinner than those who don’t. That could be because eating foods with protein and fiber in the morning keeps your appetite in check for the rest of the day.
2. Eat regular meals
Eating regular meals prevents hunger pains, boosts your metabolism, keeps you energized, encourages self-control, helps you maintain a healthier diet, and creates a routine.
3. Be more active
Combining exercise with a healthy diet is more effective in losing weight than depending on calorie restriction alone. Exercise can increase metabolism, or how many calories you burn in a day. Besides, when you’re active, your body uses more energy (calories), and when you burn more calories than you consume, you lose weight.
4. Drink plenty of water
To lose weight safely and quickly, one should drink 64 ounces, about 1.9 liters, of water per day. Water is considered as the internal flushing system since it helps get rid of unnecessary waste and build-up. Besides, drinking water can boost metabolism by 24–30% over 1–1.5 hours, helping you burn off a few more calories.
5. Get good sleep
A lack of sleep increases your hunger hormone (ghrelin) and decreases your ‘satisfaction’ hormone (leptin), contributing to weight gain. Sleep is highly underrated, but maybe just as important as eating healthy and exercising.
6. Read food labels
When trying to lose weight or maintain a healthy weight, reading food labels correctly is essential. Reading a food label not only tells you how many calories you are consuming when you eat a particular food, but it can also provide you with helpful information about the food’s nutritional value.
7. Eat soluble fiber
Including plenty of fibers in the diet can increase the feeling of fullness, potentially leading to weight loss. Soluble fiber can also help you get to, or stay at, a healthy weight by keeping you feeling full without adding many calories to your diet. Fiber-rich foods include sugar-free whole-grain breakfast cereals, whole-wheat pasta, bread, oats, barley, rye, fruits and vegetables, peas, beans, pulses, nuts, and seeds.
Remember that losing weight is a process, and it will take patience and a little effort to reach the goal you want. Do the right things with your body and your body will reward you!