Given the rates of obesity in the country today, it’s no surprise that many Australians are frequently on a diet or attempting to shed those excess kilos in some way or another. Unfortunately, not all of these weight loss attempts will succeed. Fad diets, crash diets, or misleading advice on nutrition and exercise can all hinder your attempts to get down to a healthy weight. Follow these 9 realistic and evidence-based weight loss tips, instead.
- Incorporate metabolism-boosting foods. Boosting your metabolism is a great way to assist your body in the calorie-burning process. Replace unhealthy options like sugary fizzy drinks with antioxidant rich metabolism-boosters like matcha green tea for a nutritious alternative.
- Incorporate strength training. Many women mistakenly focus on the number on the scale and ignore their actual body composition. While cardiovascular exercise will certainly burn calories, incorporating weight lifting and resistance training into your workouts will build muscle, increase your daily energy expenditure, and reduce fat while increasing your muscle mass.
- Cut down on booze. Along with having high levels of sugar and calories, alcoholic drinks lower your inhibitions and make you more likely to overeat later. Try to reduce the number of drinks you indulge in per week.
- Track your food. Many of us eat more than we think we do, so we get confused when the scale doesn’t budget despite our best efforts. Track what you’re eating using a nutrition app or a simple food diary so you know exactly what you’re consuming each day, then work on adjusting the composition of your diet to lose weight.
- Pick protein-rich options. A diet higher in protein will ensure that you’re satiated for longer and less likely to munch on unhealthy snacks in the evening. Make sure your meals have a portion of lean protein included, and snack on protein-rich options to keep your appetite under control.
- Drink plenty of water. Dehydration can make you believe you’re hungry when you’re actually thirsty. Carry a water bottle with you and sip regularly throughout the day. It’ll improve your skin, boost your weight loss, and make you feel healthier overall.
- Get a good night’s sleep. Sleep deprivation can wreak havoc on your health, so it’s no surprise that it also affects your ability to successfully lose weight. When you’re tired, you’re more likely to reach for sugar-heavy snacks to temporarily boost your energy levels, and you’re far less likely to hit the gym as planned. Try to practice good sleep hygiene so you’re consistently well rested.
- Weigh yourself regularly. Obsessive daily weighing is probably not a healthy route to take, but weighing yourself once a week will help keep you on track when you’re trying to make a positive lifestyle change. Keep track of the numbers and be ready to make adjustments to your plan if the scale isn’t moving in the right direction.
- Set realistic goals. It’s great to have ambitious long-term goals, but if you’re just getting started it’s best to focus on realistic and achievable short-term targets. Write down exactly what you want to achieve in the next month or so, then develop a plan for getting there. A solid plan is always going to be more helpful and motivating than a vague idea.