If you want to lose weight quickly once and for all, try these top 10 scientifically proven weight loss tips and see if they help you in safe weight loss.
Maintaining a food diary helps to assess your calorie intake in a day. You can know why you eat and the way you eat, that helps you in long-term weight loss management. You may not lose weight due to your tendency to eat more during stress, or get involved in emotional eating. Your food diary can be an asset to plan a diet chart for losing weight by identifying your eating pattern and habits.
2. Daily exercise
Exercise should be a part of your lifestyle and not an activity in the weight loss regime. According to WHO and FAO exercise of 30 - 60 minutes most days of the week is essential for good health, weight loss and weight maintenance.
3. Kick up the calcium
A recent research at the University of Tennessee reveals that consuming three servings a day of calcium-rich dairy foods can speed up weight loss by 50%-70% while strengthening bones and preventing osteoporosis. It is thought that the more calcium there is in a fat cell, the more fat it will burn.
4. Protein at every meal
A research from the University of Illinois reported in the Journal of Nutrition suggests that eating more high-quality protein can help a person maintain muscle mass and reduce body fat during weight loss. That's because maintaining muscle mass while losing weight helps the body to burn more calories.
You can actually lose weight by eating breakfast! The National Weight Control Registry cites breakfast as one of the key factors for long-term weight control. Your effort to lose weight by skipping breakfast might prove you wrong because a healthy breakfast keeps blood sugar and hormone levels stable while your metabolism hums along at a higher level, burning more calories.
6. Eat enough; often enough
Ensure that you eat three meals per day to control your hunger and manage your appetite. If you skip meals to lose weight, either you will eat more or your body may go into "starvation mode", causing you to gain weight rather than lose weight!
7. Buddy up
Getting support from others can help you maintain your new eating and physical activity habits. Find someone with the same weight loss goals as yours, and then help one another discover those habits that led to overeating and inactivity.
8. Eat a rainbow of colors and plenty of whole grains
Fruits and vegetables are packed with beneficial fibers, vitamins, minerals and antioxidants. Deeper the color of the fruit or vegetable, richer is its nutrients. They fill up your stomach fast, keeping your calorie count low. Whole grains provide an excellent source of carbohydrate, vitamins, minerals, and fiber.
9. Reward yourself
Reward yourself with a spa service or shopping when you hit small goals such as 2 kg or 4kg of weight loss. That will boost your self-esteem, and studies say self-esteem can keep you from succumbing to emotional eating.
10. Sleep and Rest
Healthy diet, exercise and right amount of rest, keep you active and get you maximum weight loss result. Research states that minimum of 6-8hrs of sleep is a must to stay healthy.