Just about everyone wishes they could lose weight. It's not an easy journey, but it is possible to weigh less and get healthier. Here are some tips that can help you on your way, recommended by people who have gone through the process and have successfully lost a lot of weight.
1. Count Your Calories
Many people want to know the easiest way to lose weight. This doesn't require too much work; you just need to count how many calories are in your food! There are useful websites like cronometer.com that explain the full process of counting calories.
The Most Effective Ways To Count Calories
There are so many ways people can count their calories. Some people may not be able to afford a food tracker, so they can use some of these other options:
• Use pen and paper to write down your calories.
• Use an app on your phone. Some of our favorite apps include MyFitnessPal and Lose It along with the Frugal Fitness TV YouTube channel!
• Count your micro and macronutrients:
Protein: In general, people should eat about 0.8g of protein for every 1 pound they weigh. So if your goal weight is 160 lbs, try to aim for at least 128 grams of protein a day.
Carbohydrates: There are 4 calories in a gram of carbs, so keep that in mind when counting your calories.
Fat: Fat has 9 calories per gram, so when counting your macros or micros, use that number to determine how many grams of fat you should eat in a day.
2. Get More Sleep
Sleep is an underrated part of losing weight. Not only does this help increase motivation, but it helps your body recover from the day before. Getting enough sleep can be around 7-8 hours a night, however, you shouldn't aim for the minimum amount of sleep if it has negative effects on your health.
The Top Ways To Get More Sleep
• Get off your phone or tablet at least 1 hour before bed. The light from your phone stimulates your brain and makes you more excited (which means it's harder to sleep).
• Make sure to keep a regular schedule, where you wake up around the same time every day.
• Don't consume caffeine after 2 PM. Caffeine is a stimulant so it keeps you alert, which can make it harder to sleep. People do not realize that caffeine stays in your system for 5-6 hours, so it's important to cut yourself off sometime in the early afternoon.
3. Get Moving More
Often In order to lose weight, it's important to be active. Incorporate these fitness routines into your life. You can work out more or walk more often, but it's important to get moving more often and consistently. Try setting a daily alarm on your phone for 1 hour before bed and after you wake up every day. This will help you get out of bed and exercise, which is a great motivation to keep going!
The Most Effective Ways To Get More Exercise In During Everyday Activities
• Park further away from where you're going.
• Take the stairs instead of the elevator, and make sure to do this regularly
• Instead of just walking around the mall, powerwalk!
• Use your phone to track your steps so you can see how many steps you take in a day.
4. Reward Yourself
This advice is commonly overlooked, but it's important to reward yourself for doing well. It's not about the reward itself; it's more to encourage yourself to keep going. Think about what you want to do, whether it's a new product, a movie and dinner with a friend, or anything you deem fit. Just don't reward yourself with big cheat meals or days off that set back your goals and can lead to weight gain.
The Best Ways To Reward Yourself Without Setting Yourself Back
• Make a list of things you want or need for your next reward (e.g. new pair of shoes, an awesome shirt you've been wanting).
• Make sure to reward yourself after you work hard/ accomplish something you've been working on.
• One thing you can do is set up an Amazon Wish List that your friends/ family members can contribute to so you can buy a bigger reward.
• Don't spend your whole allowance or paycheck on a big reward, since it can set you back.
5. Get Rid Of Tempting Foods
This should be one of the easier-to-do tips, but it can be just as important as the other tips. It's important to get rid of food that tempts you when you're trying to lose weight since temptation can lead to overeating and go way off-track from your weight loss goals.
The Most Effective Ways To Get Rid Of Tempting Foods
• Make sure all snacks and unhealthy foods aren't found in your room or house. It's hard to resist when it's right there in front of you!
• If friends or family members want some of these bad foods, try limiting portions so they're not tempted by larger quantities (e.g. only offer them a small amount).
• Try giving away your favorite bad foods to people who will appreciate them (and can afford to treat themselves with something unhealthy)!
6. Do A Cleanse
For many people with a busy schedule, it's difficult to find the time to really focus on weight loss and lifestyle changes.
If this sounds like someone you know, one of the easiest ways to lose weight is by doing a cleanse! This means cleansing from any food or liquid for an extended period of time (e.g. 3-5 days). The benefit of doing so is having an "elimination diet" where you can see if certain foods or liquids are really working against you or not. For example, some people who eat a lot of meat/ dairy may feel that they have acne problems because these foods clog the pores. In the end, it might be a good idea to try a vegan/ vegetarian diet, as many people have reported positive effects from those lifestyles!
The Most Effective Ways To Do A Cleanse
• Make sure you don't do it too long and make sure to stay hydrated (e.g. drink lots of water).
• Make a social media post or a video about your experience and how it's going!
• If you feel weak, make sure to eat some good fruits / vegetables / nuts to get some energy back along with more hydration.
7. If All Else Fails Consider Surgical Intervention
Weight loss isn't always an easy process, and for some people who have tried everything else, it may be a good idea to consider surgical intervention. It's especially effective in severe cases (e.g. morbid obesity) when people can barely move or maintain a healthy lifestyle with diet and exercise alone. For people who have tried every other option, surgery may be a great way to lose weight and give someone their life back.
What To Know Before Pursuing Surgical Intervention
Make sure to do your research first, since there are different types of surgeries with different effects.
Some of the most popular procedures for weight loss include:
Gastric Bypass - This makes the stomach smaller, limiting the intake of food and leading to weight loss. This process usually takes a few months to a year in order to see the best results.
Gastric Banding - This makes the stomach smaller by putting a band around the top of the stomach to limit intake. This process usually takes about 2-3 months to see results.
Laparoscopic Banding - Involves using small incisions to reduce the size of the stomach, limiting intake and leading to weight loss. Laparoscopic banding is not reversible. This procedure is different from gastric banding in that you can adjust the band as needed.
Jejunoileal Bypass - This makes the intestines smaller, limiting intake and leading to weight loss.
Vertical Sleeve Gastrectomy - Removes a large portion of the stomach and can prevent overeating because it makes you feel fuller faster.
Emsculpt NEO - Uses non-invasive ultrasound technology to remove fat cells from specific areas, like your abs, love handles, or butt. This procedure is quick and doesn't require anesthesia, making it one of the least invasive weight-loss surgeries. This procedure has been increasing in popularity because it doesn't require the same recovery time as other surgical options.
Liposuction - Involves using a vacuum-like device to suck out fat cells. This is not considered weight loss surgery since it doesn't help people decide what they are eating or change their lifestyle in any way, but it can definitely be used in conjunction with other options.
Weight Loss That Works
Weight loss is never an easy journey, but with this collection of tips and advice, readers have a higher chance of success. Always fully research anything you're changing about your lifestyle in order to be 100% sure it's the right choice for you, and of course, always consult your doctor before making any large changes.
