One of the hardest things you can do is lose weight once you’ve gained it. It can often feel like a battle that you cannot win, and it’s easy to get discouraged or give up – but stay committed and it will be easier than you think.

Below are 22 ways that can help you achieve your weight loss goals.

Know how many calories you need to lose weight

If you are trying to lose weight, then you should not eat more Calories than you burn.

If you put more Food into your body than it needs, this will lead to weight gain.

Find the ideal amount of food intake you need by reducing your calorie intake over several weeks until you start losing weight.

Try a proven diet to promote weight loss habits

Not all diets are bad for you. Many can actually help, especially if you stick to them and commit to the habits they promote to help lose weight and maintain a healthy lifestyle.

The good thing about a specific weight-loss diet is it helps you plan what you should eat and also often how active you should be to align with the desired outcome.

If you’re open to shifting your eating patterns, the Keto Diet might be worth a try – but as with all diets, be sure to follow the guidelines to ensure you do not compromise your own health.

You can explore the Keto Diet here, and even create your own meal planner.

Cut out sugary drinks

Sodas and juices can pack a lot of unnecessary calories into your diet, so try substituting water as an everyday beverage. Additionally, drinking a glass of water before meals can help you eat less.

Get plenty of sleep each night

As your body needs fuel to keep going each day, it also requires sleep to function. If you are not getting enough restorative slumber, the quality of your diet can suffer and this will make losing weight even more difficult.

Cut out processed foods

Processed foods are high in salt, sugar, and preservatives that can affect your metabolism.

Stick with unprocessed whole grains like steel-cut oats or brown rice for a healthier meal option.

Snap a photo of every meal you eat

If you don’t know how many calories or grams of fat you are consuming, then it will be difficult to figure out what is the right level for your body.

Many people have found to eat less when they become more aware of what they are eating. Documenting your eating habits makes it easier to make adjustments to the correct course.

Do a juice fast

Juice fasting has been around for centuries as a way to detoxify the body by drinking only fruit and vegetable juices for a while.

Juice fasting is not an appropriate weight-loss method for everyone, but it has the potential to be beneficial.

Chew more to digest better

If you chew your food slower, it will help to increase the rate of your metabolism. This way, you can stop eating before getting too full and still lose weight. 

Eat more protein to stay full and eat less

Protein is a crucial component of any diet, and it helps keep you feeling full for longer periods. Plus, including lean sources like beans or low-fat dairy can increase your metabolism rates as well.

Take the opportunities to move more whenever you can

Do you walk up the stairs instead of using an escalator or elevator?

If not, why not consider it?

Not only will it help you lose weight, but it’s also good for your heart.  Take the opportunities to move more wherever you can and make it a habit to do so.

Limit your alcohol intake

If you are trying to lose weight, then it is best not to consume alcoholic beverages.

Alcohol can have a lot of calories and also can derail your dieting efforts by reducing your ability to stick to your plan. If you must have some alcohol stick to low-calorie options such as Tequila with fresh lime juice or Vodka soda with lemon.

Consume less sugar

Cutting back on sweets can go a long way towards losing weight. Sugar is high in calories and it will make you feel hungry more often which will lead to overeating.

Try substituting other sweeteners like honey or maple syrup for your coffee instead of drinking too much regular milk.

Limit carbohydrates

Bread is often packed with unnecessary calories and preservatives. One slice of toast can have as much as 100 grams of carbohydrates.

Excessive carbohydrates get turned into sugar more quickly in your system and are stored as fat.

Drink more water

Drinking lots of water not only helps to keep you hydrated and feeling fuller for longer, but it also can help with your metabolism. Being fuller makes it easier to stick to a caloric deficit. Make it a point to drink plenty each day, especially before every meal.

Increase healthy fibers in your diet

Fiber is crucial to your gut health. A healthy gut will help make you feel full with fewer foods because it is efficient. One way to add this helpful nutrient into your food is by eating lots of fruits.

Foods that are high in soluble fiber like berries or vegetables with skins on them are a great way to support your weight loss journey.

Try intermittent fasting to lose weight

Unlike diets that focus on caloric intake or restricting food types, intermittent fasting is a straightforward lifestyle change.

For some, intermittent fasting can have incredible benefits for your metabolism in addition to weight loss. Instead of counting calories or eating certain foods at specific times during the day, you simply eat one meal per day.

Studies have found that short-term intermittent fasting can boost your metabolism up to 14%, reduces the risk of diabetes, and can even lower systemic inflammation in overweight people.

In addition to weight loss, intermittent fasting has also been shown to reduce signs of aging and improve heart health.

Have hobbies that make you burn calories

It is important to stay as physically active as possible to maintain a healthy weight. So find activities that you enjoy doing like taking long walks, going for bike rides, or playing tennis with your friends. This will make it more fun and help prevent stress about exercise from creeping up on you.

Don’t use comfort foods to cope with stress

Seeking comfort in eating is a natural reaction to stress, but it can lead to weight gain and all the negative consequences that come with it.

To stop this cycle from happening, make sure you don’t have your calorie comfort foods laying around for you to indulge during moments of stress.

The more healthy stress management habits you have under your belt, the less likely you will go for food and be better equipped to lose weight in the long run.

Skip the dessert as much as possible

It is important not to go overboard with your eating by consuming too much at one time or even worse, binging on a whole day’s worth of calories.

Skipping dessert will make it harder for you to overeat at restaurants. If you are going to have dessert, make sure that you are not going over your calorie goals for that day.

Learn to eat slowly and savor the food

This is a trick that will allow you to enjoy your meal while not consuming too many calories at once.

It takes some time for our stomach to register that we are full.

Slow down when eating and enjoy every flavor.

Try taking small bites of what’s in front of you and then chew them for a full 30 seconds before swallowing.

You will not only make it easier to feel full with less food, you will also help your digestion.

Reduce Unconscious Snacking

Snacking is an alright thing to do in moderation, however, snacking while you watch Netflix can lead to overeating.

It might also be beneficial to cut out snacking altogether and focus on your main meals for some. For others, healthy snacking could be beneficial in the right amount.

Exercise first thing in the morning to promote weight loss

A lot of people don’t feel like they have enough time for exercise during the day because it can take up a good chunk of their evening, but there is another option.

Instead, try getting your workout done first thing in the morning before anything else.

This will ramp up your metabolism and give you the energy to go about your day without feeling sluggish.

In conclusion

There are many ways to lose weight that may work for you if you are willing to put in the work. It’s all about creating sustainable habits that will last a lifetime.

Keep experimenting and don’t give up. If one approach doesn’t work, try another one, and eventually, you will find what works for you.

Remember that everyone’s body is different and you should consult with your doctor before starting any new diet or detoxification program.

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