6 Useful Tips to Lose Weight

Lose WeightWeight loss has become a major concern for several people. Everybody wants to lose weight and sport a svelte figure. People spend millions of dollars looking for weight loss solutions. Are you also working hard to lose weight? Here are some useful tips on losing weight and simultaneously maintaining your body shape.

Eat Whole Grain Foods

Avoid eating processed or refined foods as they add fat to your body. Instead of eating these foods, eat whole grains like oatmeal, whole wheat breads, corn, rice, barley, rye etc. as they are a great source of protein and help you lose weight. Whole grain foods provide the energy your body needs to function. Also, these foods make you feel full longer as they are digested slowly and get released into the blood stream slowly.

Many studies show that people who eat a diet rich in whole grain foods have a lower BMI (body mass index) than those people who do not eat whole grain foods. According to a Dutch study, a diet rich in whole grains reduces the chances of obesity in women by 4% and in men by 10%. Whole grains and dietary fiber promote regular bowel movements. According to the U.S. Guidelines, people should eat 3 to 5 servings of whole grains per day.

Break Bad Snacking Habits

Snacks are the main culprits that make you gain weight. They increase your appetite and force you to eat more. Therefore, stop eating chocolates, cookies, sweets and other sugary products to reduce your body fat. Try to control the urge to snack by opting for healthy foods. Breaking bad snacking habits will help you lose weight instead of gain it. Eat healthy snacks such as fruits, whole-grain crackers and fat-free yogurt as they help you lose weight.

According to a survey, 40% of Americans like to snack throughout the day and ignore the importance of eating three healthy meals a day. According to a study, women who do not eat anything between breakfast and lunch lose 4% more weight than those women who eat a mid-morning snack. However, eating snacks between lunch and dinner is highly recommended by dieticians to fill in the long gap between lunch and dinner. Also, a late-afternoon snack will motivate you to eat less at night. Vicki Saunders, a dietician at St. Helena Hospital Center for Health, California, recommends people to eat a 200-calorie snack between lunch and dinner.

Lower Your Salt Intake

According to MayoClinic.com, an average healthy person should consume 2300 mg of sodium per day. High consumption of salt causes your body to retain water that results in temporary weight gain. Moreover, too much salt in your diet can lead to high blood pressure, kidney disorders and heart disease. Instead of salt, opt for garlic, turmeric, curry spice, thyme or basil to enhance and improve food flavor.

Foods that contain added sodium include packaged foods, ham and bacon, therefore, exclude these foods from your diet. Also, avoid eating salted nuts, chips, pretzels, fatty foods and refined white grains as they are rich in salt content. Opt for fresh fruits, low-fat cheese, milk, yogurt and vegetables as they contain a low concentration of salts. According to MayoClinic.com, one teaspoon of table salt consists of 2325 mg of sodium.

Remember, do not avoid sodium completely as it helps to maintain a proper fluid balance in your body.

Lower Your Sugar Intake

Reduce sugar intake to keep fat at bay. Sugar adds calories to your body and contains no nutritional values. Bottled pasta sauces, muffin mixes and barbecue sauces contain a high sugar level. High sugar consumption leads to diabetes, obesity, heart attacks and teeth cavities. According to the American Heart Association, women should consume 25 grams (6 teaspoons) of sugar per day and men should consume 37.5 grams (9 teaspoons) of sugar per day.

Prefer unsweetened fruit juices over artificially sweetened juices to satisfy your sugar cravings. Avoid cakes, pastries and candy; instead opt for raw vegetables, banana, grapes and whole grains as these foods help reduce your body weight. Use sugar substitutes instead of sugar in your food preparations. Opt for brown sugar instead of white sugar because it contains natural vitamins and minerals. Add less sugar in homemade sauces.

Be aware of the fact that one cube of sugar contains 10 calories, one teaspoon of sugar contains 15 calories and one tablespoon of sugar contains 45 calories.

Exercise Regularly

Aerobic exercises are best for weight loss and weight maintenance. Also, these exercises help to tone your butt, hips, thighs and legs. Doing one hour of aerobics every day will help you burn 800 calories.

Simple aerobic exercises like walking, running, jogging, swimming and dancing can do wonders for you.

  • Bicycling - Bicycling is a real calorie burner. One hour a day of riding will help you burn 500 to 1000 calories.
  • Swimming - Swimming is one of the best exercises to lose weight. It helps to burn 800 calories per hour and tone all your body.
  • Walking - Walking is a simple exercise that can be done anywhere. Brisk walking for about an hour makes you burn about 360 calories. It also helps to tone your legs, stomach and hips.
  • Dancing - Dancing is the best form of exercise. It is an exciting and fun-filled activity that helps to burn 600 to 800 calories per hour.
  • Jogging - Jogging is the pleasant exercise to lose weight. Jogging will help you burn 550 calories an hour.
  • Yoga - Yoga is the best exercise as it not only helps you lose weight but also relax your body and mind. An hour of yoga will help you burn 180 calories.
  • Weight training - An hour of weight training will help you burn 200 calories.

Besides these exercises, other examples of aerobic activities that help burn fat fast are rowing machine, cross country skiing and elliptical machine.

Drink Plenty of Water

Drink plenty of water to lose weight as water increases your metabolism and removes toxins from your body. According to the Institute of Medicine, women should drink 2.7 liters of water per day and men should drink 3.7 liters of water per day. Drinking enough water helps your body function better. On the other hand, not drinking enough water throughout the day can lead to dehydration. Dehydration can lead to an increase of toxins in the bloodstream.

Drinking water just before meals will help you to eat less. Before going to a social event, drink plenty of water to prevent yourself from over eating. Also, drinking sufficient amounts of water may prevent you from taking soda and calorie laden beverages.

Drinking ice cold water in the morning is good for your health as it increases your metabolism. Including water-rich foods such as strawberries, grapefruit, cantaloupe, spinach, broccoli and cucumber in your diet will help you maintain a healthy weight.

Hope, these tips will help you achieve your weight loss goals.