I want to lose weight: 30 rules and tips to get there

"I want to lose weight but I can't!"

It may be your cry from the heart, yet you are constantly striving to eat healthy and move more. You have asked yourself this question hundreds of times: “Why so much hate?”

And you have a lot on the potato when your efforts are not rewarded on the scale...

No doubt you lost weight at first and were very satisfied, but since then it has stagnated for no apparent reason. You may even have tried several diets without much success. However, this is not inevitable, and you can certainly do something with a few tricks.

Start by eliminating these 2 obstacles

Before moving on to the 2 tips themselves in this comprehensive guide, you must first ensure that these 2 issues do not sabotage your efforts:

  1. Lack of sleep
  2. The stress

It is essential to settle these 2 points if you have trouble losing weight. Sure, it's easier said than done… But stress stimulates the production of a hormone called cortisol. And this hormone unfortunately promotes weight gain. Not to mention that stress leads to eating compulsively, including outside meals.

Similarly, lack of sleep affects the functioning of your body and the destocking of body fat. And then, as you know, it's very difficult to train when you're sleep deprived. 

So try to solve these 2 problems first if you have trouble lose a few extra pounds that bother you. Find out what's stopping you from getting your sleep job. Sometimes all you need to do is turn off electronics and the TV early enough (at least an hour before you go to bed).

For stress, regular physical activity plays an important role, but not too late at night. Now let's move on to the 2 important tips for progressing when you feel like you're no longer losing weight...

I want to lose weight but I can't: 2 rules

Before going to the list of tips and FAQ at the end of this comprehensive article to learn more about the issue, you must follow these 2 basic rules:

1. Take stock of your diet

If you are already making a conscious effort to eat healthy, it is very good. You have become accustomed to drinking enough water, consuming more fruit and less added sugar. All of this is perfect. And you have undoubtedly felt the benefits day after day, including on your line.

However, even if you replaced burgers with salads for lunch, you may be underestimating your calorie intake. Maybe over time, you've started to decorate your salad with cheese, ham, pork knuckle with duck fat (I always exaggerate...), a mayonnaise seasoning, or whatever. I else.

And finally, you end up consuming as many calories as with your damn burgers and fries before 😉

You may say "I want to lose weight" and repeat it to convince you, you won't get there like that...

Remember the details to lose weight

Another trap is that we tend to ignore all the little sprains made during the day. A square of chocolate here, a small biscuit there (I love dipping them in coffee…), a glass of wine, etc. Careful, I'm not saying it's bad. No, you also have to have fun!

But you don't realize how much these little extras can sabotage your efforts to lose weight.

Here is an important recommendation:

Track your calorie intake for a few weeks. Write down everything you eat during and outside meals, even what seems insignificant to you. Not to get sick of caloric counting, but just to help you see things more clearly. To understand the origin of your overconsumption.

To achieve this, use the free FatSecret app. She is really awesome! 

Once you see where your problem is coming from, all you have to do is make some adjustments. You will see that after a while, you adjust your calorie consumption intuitively, without needing to control and without starving.

And voila…

PhenQ

2. Vary your workouts

I want to lose weight but I can't

Sometimes, the problem comes from the fact that we do not change our sports program. Or worse, we do not vary the intensity of our sessions. No doubt the exercises you are doing up to now have helped you to losing weight and tone your muscles. However, your body is a remarkable machine who takes pleasure in adapting to the efforts you ask of him.

It's both a blessing and a curse...

Indeed, your sessions become easier in the long run. The session that originally required a colossal effort has finally become a health course. It's just a little quiet cardio session, nothing more. It's great, except it's almost useless to you, other than maintaining your current fitness level.

Join the resistance!

You absolutely have to challenge your body to get results. In bodybuilding, we usually say “NO PAIN, NO GAIN”. We could translate as “NO SUFFERING, NO PROGRESS”. But it is true in all sports. You must constantly push your limits to progress, and to burn belly fat.

This is why resistance training, such as with dumbbells or resistance bands, is so important. Even if you keep the same exercises, you will push your limits by increasing the resistance regularly. 

ALSO READ:  How to lose weight naturally with 14 tips 😄

This is all the more important since lean muscle promotes the burning of fat reserves, even when you are at rest. Of course, do not forget to consume enough protein and less carbs for promote weight loss.

Now let's go over a list of concrete tips to help you lose weight faster...

28 tips for healthy weight loss

It's a Prévert-style inventory, but you will no doubt find some ideas that are important to you.

1. Try intermittent fasting

Intermittent fasting is a popular eating pattern in which people alternate between fasting and eating periods. Short-term studies suggest that intermittent fasting is as effective for weight loss as continuous calorie restriction.

Additionally, it may reduce the loss of muscle mass commonly associated with low-calorie diets. The easiest fast is the 16/8 which consists of taking your meals in a period of 8 hours during the day, for example by applying the following point.

2. Skip breakfast (if you can)

Some dispute this point when it is the shortest way to reduce calorie consumption. This habit can be categorized as fasting, or intermittent fasting. All the more interesting since this meal is often devoted to carbohydrate-rich foods. However, you should only follow this advice if you can last until lunchtime without throwing yourself into anything in the morning. If this is too difficult for you, favor hot drinks without sugar, sources of protein such as eggs and complex carbohydrates such as oatmeal.

3. Eat eggs in the morning

This is not to contradict the previous point, but if it is too difficult for you to skip breakfast, favor hot drinks without sugar, sources of protein such as eggs and a few complex carbohydrates such as oatmeal.

Eating whole eggs can have all sorts of benefits, including helping you lose weight while avoiding starvation mode. Studies show that replacing a grain-based breakfast with eggs can help you eat fewer calories for the next 36 hours and lose more weight and body fat.

If you don't eat eggs, other sources of quality protein may do the trick.

4. Stock up on fruits and vegetables

Fruits and vegetables are low in calories and fat, and high in fiber. They also contain a lot of vitamins and minerals. Add color to your dishes. Do not hesitate to eat sweet potatoes and a boiled or baked potato to feel full.

5. Be more active

Being active is the key to losing weight and keeping it off. In addition to providing numerous health benefits, exercise can help burn excess calories that you cannot lose through diet alone.

Find an activity that you enjoy and that you can incorporate into your routine. It is not necessarily a sport strictly speaking, since walking and gardening can be part of it.

6. Drink plenty of water

glass of water to lose weight naturally without dieting

People sometimes confuse thirst with hunger. You can gulp down extra calories by doing small swerves when a glass of water is what you really need. So, when you feel hungry, start by drinking a big glass of water. Also do it just before a meal to reduce your tendency to eat too fast. Pre-filling your stomach will help you feel fuller. In addition, specialists know that water consumption promotes the destocking of triglycerides and therefore the elimination of body fat.

7. Eat fiber-rich foods

Foods high in fiber can help you feel fuller, which is great for weight loss. Fiber is only found in plant foods, such as fruits and vegetables, oatmeal, wholemeal bread, brown rice, and pasta, as well as beans, peas, and lentils.

8. Take a glucomannan supplement

A fiber called glucomannan has been linked to weight loss in several studies. It is particularly found in a natural appetite suppressant called konjac, a perennial plant cultivated in Asia and used therapeutically since the end of the 18th century.

This type of fiber absorbs water and stays in your gut for a while, making you feel fuller. So you eat fewer calories.

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9. Read product labels

Knowing how to read them can help you choose healthier options. Use calorie information to determine how a particular food fits into your daily calorie intake on the weight loss plan. As far as possible, avoid processed industrial products with their multitude of chemical additives (including breakfast cereals).

10. Use smaller plates

I read an article that makes fun of this idea, but it works. A large plate causes you to overestimate what you need to eat to be full. Smaller portions will make you wonder if you really need more. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and let your body tell you when to stop.

11. Don't forbid yourself the foods you love.

Do not delete not entirely a nutrient in your weight loss program. Banning a food category that you like will only make you want to eat it. There's no reason you can't enjoy the occasional treat as long as you stick to your daily calorie intake. If you practice intermittent fasting, you can even give yourself free time one day a week to eat pretty much whatever you want.

12. Don't hoard junk food

To avoid temptation, don't stock up on cookies, milk chocolate, chips and sodas. These are the poisons in your diet. Instead, opt for healthy snacks, such as fruits, nuts, chia seeds, oatmeal, a chicken skewer, etc. Always keep something healthier on hand if you get hungry.

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13. Reduce your alcohol intake

An aperitif from time to time is not going to hurt you. But drinking it too often promotes weight gain, in particular by raising your blood sugar level, and therefore your insulin. This is not only due to the calories of alcohol, but also the appetizers that accompany it, or the fact that alcoholic beverages increase the feeling of hunger.

14. Don't drink calories

Sodas to remove to lose belly

Liquid calories are the worst because your body doesn't recognize them. A soda or fruit juice containing 140 Cal absolutely does not contribute to your feeling of satiety. This means that if you drink one, you will have systematically absorbed unnecessary caloric intake. If you drink 2 in the day, you will take 15 kilos in the year. Impressive ! A boiled or soft-boiled egg contains as many calories as a sugary drink, but produces exactly the opposite effect since it satiates.

15. Plan your meals

Try to plan your breakfast, lunch, dinner, and snacks for the week, making sure to stick to your calorie intake. You may find it helpful to make a weekly shopping list. It will seem tedious at first, but you will quickly get into good habits.

16. Drink coffee (preferably black)

Coffee has been unfairly demonized. If you choose good quality, it is rich in antioxidants and can have many health benefits. Studies show that caffeine can boost metabolism by 3-11% and increase fat burning by 10-29%.

Just be sure to take it without sugar or other high calorie ingredients. You can optionally add a little vegetable milk.

17. Have green tea

Like coffee, green tea also has many weight loss benefits. It is loaded with powerful antioxidants called catechins which work synergistically with caffeine to enhance fat burning.

Although the evidence is mixed, numerous studies show that green tea (as a drink or as an extract-based dietary supplement) can help you lose weight.

18. Eat at regular times

Eating at specific times during the day burns calories faster. It also reduces the temptation to snack on foods high in fat and sugar between meals.

19. Eat fewer refined carbs

Refined carbohydrates include sugar as well as grains stripped of their fibrous and nutritious parts. These include white bread and pasta.

Studies show that refined carbs can quickly raise blood sugar and therefore insulin production. This invariably leads to hypoglycaemia and therefore a feeling of hunger 2 hours later. Eating refined carbohydrates is strongly linked to obesity.

If you are going to eat carbohydrate sources, be sure to eat them with their natural fiber.

20. Control portions or count calories

Portion control or calorie counting can be very helpful for obvious reasons.

Some studies show that keeping a food diary or taking pictures of your meals can help you lose weight.

Anything that increases your awareness of what you're eating is likely to be beneficial. I do not recommend it for the long term, but at least for 15 days in order to get a real idea of what you are swallowing. 

21. Eat spicy foods

Hot peppers contain capsaicin, a spicy compound that can boost metabolism and slightly reduce appetite.

However, people can develop a tolerance to the effects of capsaicin over time, which can limit its long-term effectiveness. Consume it regularly, but not all the time. 

22. Do some real cardio

Doing cardio is a great way to burn calories and improve your physical and mental health.

It appears to be particularly effective at losing belly fat, the unhealthy visceral fat that accumulates around your organs and causes metabolic disease. I say real cardio because the objective is not necessarily to do an hour of exercise a day, but to seek intensity as with HIIT or the Insanity program if your health allows it.

23. Lift weights

One of the worst side effects of dieting is that it tends to cause muscle wasting and metabolic slowdown, often referred to as starvation mode.

The best way to avoid this is to do strength training. Indeed, it is important not only to lose fat, but also to build muscle. The best time to gain mass is when you still have fat, so take advantage of it 😉 

24. Get enough sleep

Sleep well if I want to lose weight

The importance of sleep is often underestimated, yet it is just as important as eating healthy and exercising. According to another study presented at the annual meeting of the American Heart Association, a serious lack of sleep increases the feeling of appetite. Depriving an individual of a third of their usual sleep increases their consumption by 500 calories on average.

Studies show that lack of sleep is linked to an increased risk of obesity by 89 % in children and 55 % in adults.

25. Fight any food addiction

A recent study found that 19.9 % of people in North America and Europe meet the criteria for food addiction.

If you experience cravings and are unable to curb your eating no matter how hard you try, you may be suffering from addiction.

In case this addictive power is too strong, seek professional help. Trying to lose weight without fighting the problem first is next to impossible.

26. Eat more protein

Protein is the most important nutrient for weight loss. Eating a high-protein diet has been shown to boost metabolism by 80-100 calories per day while cutting 441 calories per day from your diet.

One study also showed that eating 25% of your daily calories as protein reduced obsessive thoughts about food by 60% while reducing the desire for late-night snacking by half.

Replacing some of your calories with protein results in natural weight loss while increasing muscle mass if you exercise regularly. If you're struggling to get enough of it in your diet or don't eat meat, using a supplement like protein powder is an easy way to add some to your daily intake.

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ALSO READ:  10 tips to lose weight easily to know in 2022

27. Eat healthy instead of following a restrictive diet

One of the biggest problems with diets is that they rarely work in the long run. Worse still, 85% of people who diet tend to gain more weight over time, and studies show that diet is a consistent predictor of future weight gain. One of the causes is that a calorie deficit must be limited and that it is absolutely necessary to work your muscles at the same time so as not to promote muscle wasting.

Instead of following a strict diet, focus on eating healthier and exercising regularly. Focus on how to nourish your body well instead of depriving it. Weight loss should then follow naturally.

28. Chew slower

Your brain takes about 20 minutes to recognize that you have eaten enough. Some studies show that taking the time to chew helps swallow fewer calories and increases the production of hormones linked to weight loss. Studies show that increased chewing can reduce calorie intake during a meal.

This habit is part of what I call Mindful Eating in my program (see below).

I want to lose weight but I can't – Conclusion

I know, this article does not invent the wire to cut the butter 😉

Calorie deficit and exercise are always the best solutions. And it's been like that since the dawn of time… But if it takes effort, the good news is that you don't have to suffer martyrdom to get there.

This is exactly what the program I created to help you can do. You learn what makes you fat and what will make you lose weight. And all this without starving you! To find out, click the button below:

Good luck to all and don't give up!

FAQs

To achieve this, it is generally necessary to create a calorie deficit of the order of 10 to 15 % of the total energy requirement. This reduction is achieved through diet and/or physical activity. If your need to stay at the same weight is 2000 calories per day, you will need to reduce your daily intake by 200-300 Cal (see links to free calculators below). Of course, you can also generate this deficit by burning this difference through sport, or by using a mix of the two. Don't forget that choosing the right foods also plays an important role.

You definitely need to assess why you want to get there so that your motivation remains at its maximum. The most frequent reasons are the desire to like the image that one sends back, the desire to be in better shape and more dynamic so as not to suffer any more during physical effort, or quite simply to be in good health. These are all worthy goals, but you don't have to subject your body to excessive deprivation to keep going.

In fact, you can eat anything, as long as you create a calorie deficit at the end. Only, the problem is that the type of food that helps you is not necessarily the one you prefer. The industry floods us with obesogenic products such as sodas and fruit juices (even natural ones). A healthy diet should include above all things that do not raise your insulin level. This is among others the case of proteins, healthy fats such as olive oil. Complex carbohydrates such as those from whole grains or potatoes should always be preferred. Avoid all liquid carbs of any kind because they create a high glycemic load. The best drink does not contain never sugar.

Being able to do without sugar is the quickest way to lose fat. Some people think it's impossible to get there, but that's not true. And artificial sweeteners aren't going to help you. On the contrary, it is the best way to continue to accustom your palate to the taste of sugar. Gradually reduce the added sugar to your coffee and other hot drinks. Use frozen red fruits in your cottage cheese to enhance it. You will notice little by little that your mouth gets used to it and that you find more pleasure in it, including for breakfast.

Losing weight helps fight osteoarthritis pain from being overweight, promotes better sleep, and reduces symptoms of depression. Scientific studies have also established links between excess body fat and the risk of cancer or the risk of cardiovascular disease.

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Last updated on 2022-03-03 / Affiliate links / Some images are sourced from the Amazon Product Advertising API

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