There are numerous ways to kickstart your weight loss journey and create lasting results. Here are the 10 top weight loss tips you should know about to make 2022 your best, most confident year yet.
1. Go for a walk after every meal.
Walking after meals doesn’t just up the amount of physical activity you’re getting every day—it also helps you better digest your food. “Take 10-minute walks after each meal,” Kaska says. “This will help to keep your digestive fire burning after you eat when your body is sending the most blood to your stomach. It will also help to remove any excess pounds you may have gained.”
2. Find a weight loss buddy.
Losing weight is much easier if you have a support system… and a good friend by your side. A 2015 study published in the British Journal of Health Psychology found that working out with someone helps you stick to your routine, and—you guessed it!—lose weight in the process. Whether it’s someone you already know or someone you befriend at the gym, having that support goes a long way.
3. Add soup to your meals.
One simple way to avoid overeating is to sip on a warm cup of low-sodium vegetable broth before meals, Kaska says. Aside from being super soothing (and tasty!), it helps you fill up more quickly, making it easy to cut down on calories and shed those extra pounds.
4. Grab some avocados.
Avocados might just be the most popular fruit of the moment. Aside from making a stellar toast topping, they’re also beloved for their ability to help people lose weight. A 2019 study published in the journal Nutrients found that overweight individuals who added a whole or half avocado to one of their daily meals felt fuller and more satisfied after eating than those who ate low-fat meals. By helping you suppress your hunger, you’re more likely to lose weight.
5. Eat an early lunch.
Who cares what your co-workers think? If you take your lunch break earlier rather than later—even if you’re the only one who does so!—you’ll be the one who’s better off in the long run. A 2013 study published in the International Journal of Obesity found that those who ate late lunches lost less weight—and lost weight at a slower pace—than those who ate lunch earlier. So, 11:30 a.m. lunch, here you come.
6. And drink water 30 minutes before meals.
One of the easiest ways to take in fewer calories during the day is making sure you’re properly hydrated before sitting down to eat. A 2010 study published in the journal Obesity found that drinking a half-liter of water 30 minutes before your meals can help with weight loss. In fact, over a 12-week period, those who drank water prior to meals lost 44 percent more weight than those who didn’t.
7. Buy spinach leaf extract.
Spinach is one of the healthiest foods you can eat. If you can’t get enough greens down during the day, there’s another method you can use to help you shed the pounds. A 2014 study published in the journal Appetite found spinach leaf extract can help decrease cravings and aid in weight loss. Do like the participants and drink a smoothie that contains the supplement first thing in the morning.
8. Don’t do too much too soon at the gym.
One of the biggest mistakes people make when starting their weight loss journey is overdoing it with their workout routine. For the best results, take your time and get used to everything. “Don’t start off by jumping into the deep end. Instead, take it slow,” Kaska says. “Try a one-mile walk at a pace that gets your heart pumping, but don’t wipe yourself out. Measure the time it takes you to complete the one mile, and do it four to seven days a week. Then after one week, try to increase your time [and] distance.”
9. Ditch meat for plant-based protein sources.
Everyone seems to be ditching meat in 2020 for their health, the planet, and the animals. Jumping on the plant-based bandwagon could benefit you greatly in the weight-loss department, too. In a 2016 study published in the journal BMC Nutrition, researchers found that the over-consumption of meat is leading to obesity worldwide. Instead, get your protein through the many plant-based options available, including beans, legumes, tofu, and tempeh.
10. But skip the calorie-loaded lattes.
If you start every day with a calorie-packed beverage from your favorite coffee shop, opt for something more weight loss-friendly. “Ask for a double green tea with steamed almond, soy, or oat milk,” says Kaska. “This is a high-antioxidant beverage with low calories, fat, and sugar. It also costs less than the calorie-laden lattes.” Alternatively, don’t spend a dime and make something healthy at home instead.
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