Kick the Flab: 5 Tips for Weight Loss

Many of us hear the word diet and think of the words pain, hard, and failure.

Fortunately, though, weight loss doesn’t have to be associated with these words. When it comes to weight loss, just a few simple changes can make a big difference.

Here are five lifestyle changes you can make to really kick the flab and show it who’s boss!

Get Enough Protein, Vegetables, and Fiber

When adjusting your diet, don’t think about what you’re losing, but what you’re gaining!

Protein, vegetables, and fiber are all packed with nutrients that have the ability to curb cravings and keep you satisfied—so you’re less likely to overeat.

Adults in the US should get between 10 and 35% of their daily calories from protein. This comes to about 46 g for women and 56 g for men. The best protein sources are eggs, fish, and non-meat proteins such as tofu, beans, and soy milk.

Vegetables have a low energy density, meaning they have low calories per weight. This provides a greater food volume, which then helps you feel fuller while consuming fewer calories. ChooseMyPlate .gov suggests making half your plate fruits and vegetables.

Finally, choose high-fiber foods. These foods curb hunger, potentially reducing calorie intake. In fact, overweight men following a reduced-calorie diet plan that included high-fiber bread lost more weight than overweight men who followed the same diet plan with enriched white bread.

Reduce Carbs, Sugars, and Liquid Calories

Cutting back on a few things makes a huge difference when it comes to weight loss.

For example, it’s easy to turn to carbohydrates when we’re hungry because they give a quick energy boost. However, cutting carbs promotes weight loss. In fact, a reduced ratio of carbs to protein significantly reduced body weight, lowered cholesterol, and improved insulin response in adult women.

It’s probably pretty clear sugar also causes weight gain, particularly refined sugar found in many processed foods. You don’t have to eliminate sugar completely, but make sure to read labels and be cautious about sugar intake.

One additional way you may be taking in extra calories—without realizing it—is through soda, coffee, alcohol, and sports drinks. They’re often loaded with sugars and lack necessary nutrients to stay healthy. Even diet drinks aren’t the best choice as the artificial sweeteners may trick your body into indulging in other sweet foods.

As you can see, cutting back on carbs, sugars, and calories can give you the “oomph” you need to succeed. But, don’t look at it as though you are giving up all your favorite things. It’s okay to have some of your favorites every once in a while, so long as you eat healthier foods a majority of the time.

Try Interval Training

Bored with your old exercise routine?

Try interval training, which is simply alternating bursts of intense activity with intervals of lighter activity.

For example, incorporate short bursts of jogging into your walks. Or combine weight lifting with spurts of cardiovascular activity, such as jogging or jumping rope.

According to experts, interval training burns more calories and improves aerobic capacity.

Move More Every Day

Whether it’s in an office, at school, or at home, you might spend a good part of your day sitting. But, moving more can make a big impact on how many calories you burn.  

Here are a few suggestions on how to get more movement in your day:

· Take the stairs

· Park farther away from places so you have a longer walk

· If you work in an office, stand up frequently, stretch, and take a walking break

· Engage in activities such as house cleaning and gardening

· Move around while you watch TV; for example, fold laundry or do sit-ups

· If possible, bike to work or to other nearby locations

Stay Hydrated

Did you know that drinking water can help you lose weight?

Drinking water throughout the day keeps you feeling full and less likely to eat more calories than you need.

Also, drinking a glass of water before a meal makes even aids digestion. Plus, cold water speeds metabolism, so you burn more calories.