Introduction
If you’re looking to lose weight, you’ve probably heard a lot of advice about what works and what doesn’t. But what if there were some weight loss tips that you hadn’t heard of before? In this article, we’ll be discussing five overlooked weight loss tips that actually work, as revealed by an expert. From the importance of getting enough sleep to the power of mindful eating, these tips can help you reach your weight loss goals. So, let’s get started!
5 Overlooked Weight Loss Tips That Actually Work, Expert Reveals
Losing weight can be a difficult and frustrating process. But with the right tips and tricks, you can make it easier and more successful. Here are five overlooked weight loss tips that actually work, according to an expert.
1. Eat More Protein
Eating more protein can help you lose weight. Protein helps you feel fuller for longer, so you’re less likely to snack on unhealthy foods. It also helps to build muscle, which can help you burn more calories. Aim to get at least 20-30 grams of protein at each meal.
2. Get Enough Sleep
Getting enough sleep is essential for weight loss. When you don’t get enough sleep, your body produces more of the hormone ghrelin, which increases your appetite. Aim for 7-9 hours of sleep each night to help keep your appetite in check.
3. Drink More Water
Drinking more water can help you lose weight. Water helps to fill you up, so you’re less likely to overeat. It also helps to flush out toxins and keep your body hydrated. Aim to drink at least 8 glasses of water each day.
4. Eat More Fiber
Eating more fiber can help you lose weight. Fiber helps to keep you full for longer, so you’re less likely to snack on unhealthy foods. It also helps to slow down digestion, which can help to regulate your blood sugar levels. Aim to get at least 25-30 grams of fiber each day.
5. Exercise Regularly
Exercising regularly is essential for weight loss. Exercise helps to burn calories and build muscle, which can help you lose weight. Aim to get at least 30 minutes of exercise each day. This can include walking, running, cycling, or any other type of physical activity.
By following these five tips, you can make your weight loss journey easier and more successful. Remember to be patient and consistent, and you’ll be able to reach your goals.
Picking up tips and tricks while traveling the road to weight loss is not uncommon. In fact, it can be incredibly motivating. Of course, it’s crucial to weed out the feedback that just isn’t worth the hype or won’t deliver the results you’re looking for. That’s why we spoke with Melissa Mitri, MS, RD, nutrition writer and owner of Melissa Mitri Nutrition, who shares with us five overlooked weight loss tips that actually work. Add them to your routine, and count on results you’re happy with!
According to the Centers for Disease Control and Prevention (CDC), losing weight in a healthy manner shouldn’t specifically revolve around a certain program or diet. Rather, it should be all about establishing a new way of life, complete with working out regularly, eating healthy foods, and effectively managing your stress. It’s typical to crave fast results when it comes to weight loss, but individuals who take things slow—aka drop about one to two pounds per week—are much more likely to maintain their new, healthy weight, the CDC explains.
Keep reading to learn all about Mitri’s top five overlooked weight loss tips that actually work. With dedication, patience, and consistency, you’ll be on your way to shedding excess pounds! And for more weight loss inspiration, check out You’ll Never Lose Weight if You Still Do These 5 Things, Expert Says.
Use smaller plates.
“When you have portion distortion, you eat more simply because you’re using a larger plate with more food in front of you,” Mitri tells us. “The mere act of switching to a smaller salad or appetizer-sized plate will slash calories and portions to where they need to be for weight loss, without leaving you feeling deprived.”
Get excited, because science backs this up. According to research from the Cornell Food & Brand Lab and published in the Journal of the Association for Consumer Research, using smaller plates can help decrease how much food you eat. By analyzing 56 studies, the researchers found that cutting plate sizes in half resulted in an average of 30% reduction in food consumption.
Move more during the day.
Don’t underestimate the power of adding more movement to your day. Every little bit can add up to make a major difference.
“There is so much emphasis put on scheduled exercise, but your daily movements have a big impact on your weight loss as well. This type of activity is known as Non-Exercise Activity Thermogenesis, or NEAT for short,” Mitri explains. “Studies show NEAT exercises can effectively increase your daily calorie burn and contribute to a calorie deficit for weight loss. So if you’re just focused on scheduled exercise, don’t forget to also move your body throughout the day by walking, stretching, taking the stairs, and doing things around the house.”
Keep a journal on hand.
Journaling your thoughts, progress, food intake, and habits can make you more self-aware during your weight loss journey. Plus, it keeps you on the right track to achieving your goals. “My clients who track their habits in any form are more successful, as it keeps their goals front of mind,” Mitri says.
Get sufficient sleep.
You may not know just how important getting enough sleep is when it comes to losing weight. “Sleep is hugely underrated, especially when it comes to its effect on weight loss,” Mitri points out. “A lack of sleep increases cravings and makes it more difficult to stick to your calorie goals. And if you’re skimping on sleep to get in your morning workout, it’s best to prioritize the sleep first and fit in the workout when you can.” She suggests aiming for a minimum of seven to eight hours of shuteye each night for the best results.
Enjoy a treat early on in the day.
Last but not least, you shouldn’t totally deprive yourself of the things you love most. It’s all about treating yourself at the right time, in moderation.
“When you allow yourself to enjoy your favorite treat earlier in the day, it lessens the desire for it at night,” Mitri explains. “If you deprive yourself when you really want something, that craving intensifies and you are more likely to overeat that food if you wait too long. I’ve tried this tactic with several of my clients, with all saying enjoying a treat say after lunch or late afternoon helped reduce their nighttime snacking significantly, lowering their overall calorie intake.”
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Alexa Mellardo