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Everyone has their own idea of how to lose weight. Some people try out new diets, while others prefer to work out more and eat healthier. Typically, the more extreme approaches are the ones that do not last as well as those that are long-term and sustainable. Here are top weight loss tricks for those who want to be healthy without completely overhauling their life. Everyone has their own idea about what the best diet is and how to lose weight. Different diets call for different combinations of carbs, fats, and proteins and promise fast and drastic weight loss. Some promise instant gratification with ingredients like butter and sugar substitutes like aspartame, while other diets encourage a high fibre, low-calorie intake. Here are our top tips for weight loss!

Eat less sugar

Sugar is the main cause of obesity in the UK, and it is one of the most common non-alcoholic drinks. The average British consume around 12 teaspoons of sugar a day, which is almost two and a half times the recommended daily intake. Eating too much sugar increases your chances of developing diabetes and dental disease. It can also make you feel tired and hungry. Therefore, try to limit your sugar intake to a maximum of 10% of your daily calorie intake. The good news is that you don’t have to stop drinking sugar altogether. This is because natural sugars are found in sugar-free drinks, such as water and diet drinks. You should consume these in moderation, according to the NHS. However, avoid drinks containing artificial sweeteners. These can cause weight gain and affect your metabolism. To avoid drinking too many sugar-free drinks, keep a list of your favourite drinks at home and use this when you are running out of drinks.

Get active

Studies show that those who are physically active have a more successful weight loss programme than those who are not. Exercise will help with weight loss by increasing your metabolic rate, which is the rate at which your body converts food into energy. Aim to do 30 minutes of moderate exercise four times a week, with the aim of building up to 60 minutes. This will help to burn calories and increase your metabolism. Exercise also helps to reduce stress levels and prevent depression. To get the most out of your workout, follow an exercise programme fitted to your fitness level.

Eat less salt

The average British consumes 22 grams of salt a day, which is more than the recommended maximum intake of 6 grams. Salt is a great source of sodium, and too much sodium can cause high blood pressure, stroke and heart disease. Aim to cut down on salt by avoiding processed foods and buying fresh, unpackaged food. Try to reduce the amount of salt you add to recipes and cook with fresh herbs and spices, rather than salt. Try to avoid canned food and use fresh or frozen foods as much as possible.

Cut back on refined carbohydrate and saturated fat

Your body uses glucose, or ‘blood sugar’, as a form of energy. However, it does not store sugar in the same way that fat does. As a result, cutting back on carbohydrates will make you feel fuller for a longer period of time. Try to make most of your meals, and snacks, vegetables and fruit. You should limit your intake of refined carbohydrates, such as white bread, pasta, rice, cereals and white flour.

There is evidence that eating foods high in saturated fats can increase the amount of cholesterol in our blood. This increases the chances of developing heart disease. Cut back on your consumption of saturated fats by choosing lean protein foods, such as fish, chicken and turkey, and by eating low-fat milk.

Increase your fibre intake

Fibre is the part of a plant that makes it hard. It makes our diets more satisfying and can help us to lose weight. Try to eat at least five portions of fruit and vegetables a day. This will give you more energy throughout the day and help you feel fuller, longer.”

Reduce alcohol intake

Alcohol has been linked to weight gain. If you are trying to lose weight, you should try to limit your alcohol intake. Aim to stick to no more than 21 units a week. If you enjoy alcohol, you can try to take a portion of your favourite drink and save it for the weekends. This can help you to enjoy it without feeling guilty. If you are overweight, you may be drinking more than you should. It is important that you monitor your drinking patterns. If you have discovered that you are drinking more than 21 units of alcohol a week, you should speak to your doctor. You may be able to cut back and still enjoy your favourite tipple without feeling guilty about it.

Avoid smoking

Smoking has been linked to increased appetite and weight gain. If you are already overweight, you should try to avoid smoking. If you have smoked for years, your body may be used to feeling the effects of nicotine. For those who have never smoked, you should try to quit. The benefits of quitting can be instant. You can also reduce your risk of developing other health conditions, such as cancer. Ask your doctor to help you find the right treatment to help you to quit.

Avoid using stimulants

If you are addicted to caffeine, you may find that it can make you feel restless and cause you to eat more. Make a pledge to try to cut down on your caffeine intake, and see if you can decrease it. You can also try to cut down on chocolate, which contains caffeine. Instead of choosing a bar of chocolate, choose a single chocolate bar. You can also try to cut down on energy drinks, which contain stimulants. If you are addicted to these drinks, you may find that they are making you feel out of control and causing you to eat more.

Stress relief If you are stressed, you may find that it is affecting your eating habits. Try to find ways to reduce the stress in your life. You can also limit the number of people you are seeing. If you are having problems falling or staying asleep, you should see your doctor. He or she may be able to help you. If you have problems with depression, you should speak to your doctor.

Conclusion

This article has provided you with some ways that you can reduce your appetite and make sure that you are eating the right amount for your body. Make sure that you follow these suggestions to reduce your appetite. Try to make small changes to your diet to achieve your goals. You can also eat smaller meals more frequently. If you have any questions, you should speak to your doctor about your concerns.

The information contained on this page is not a substitute for a professional consultation. Please review our content disclaimer for further information.

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