We all have been told that if we want to lose weight, we need to consume fewer calories and burn as many calories as possible. However, many weight loss diets and programs don’t seem to work.
Losing weight can get so taxing that sometimes, we just want to give up on our weight loss efforts. But, we also know that quitters never win.
So, we’ve gathered effective dieting tips to help address some of your weight loss dilemmas. If you want to shed pounds fast, these top 10 diet tips for fast weight loss can help do the trick for you.
1. Consume starchy foods
Starchy foods are essential in a well-balanced, healthy diet as they are a key carbohydrate source. Starchy foods such as bread, cereals, pasta, potatoes, and rice should make up over a third of your food consumption.
It is essential to note, though, that wholegrain variety is the best choice. Eating unpeeled potatoes is also better as it contains more fiber, and help keep you satiated for longer.
Aside from fiber, starchy foods also contain other essential nutrients such as B vitamins, calcium, and iron, and are great sources of energy as well.
And while many of us think starchy foods are fattening, they actually are not. In fact, starchy foods contain low calories.
But, you have to keep an eye on high-fat ingredients commonly combined with them. These include cream sauces mixed in pasta or butter spread on bread.
These added ingredients commonly increase the calorie content of starchy foods. If you want to avoid this from happening, it’s best to stick with whole-wheat bread and pasta, brown rice, and unpeeled potatoes.
2. Eat lots of veggies and fruits
Fruits and vegetables are nutrient-dense, providing our bodies with the essential vitamins and minerals it needs to remain healthy.
Including them in your diet plays a key role in your weight loss efforts as most fruits and vegetables contain fiber, an important nutrient that promotes good digestion, and healthy weight.
Adding these nutrient-dense powerhouses to your diet is simple. For your breakfast, you can chop a banana and include it in your cereal.
Also, instead of munching on your typical mid-morning snack, you can grab a fresh fruit instead. Fruit and vegetable juices are also great sources of nutrients, but their fresh, raw counterparts always prove to be the better choice.
3. Include more fish in your diet
Fish is a rich source of vitamins, minerals, and other important nutrients such as protein. In fact, fish is considered one of the healthiest foods on earth.
Just like many healthy food options, fish promotes heart health, helping to reduce your risk of heart attacks and stroke.
Fish is also known as an excellent source of omega-3 fatty acids that play a crucial part in the growth and development of infants, and even the prevention of cancer.
To reap the benefits of fish, aim to consume at least two portions of fish, and at least a portion of oily fish every week. Some of the non-oily fish that you can include in your diet are canned tuna, cod, coley, haddock, hake, plaice, and skate.
Meantime, omega 3-rich oily fish include herring, fresh tuna, mackerel, pilchards, salmon, sardines, and trout. If you regularly add fish to your diet, try to include a variety of fish as much as possible.
You’d be surprised to find out that eating fish is one of the best weight loss diets ever.
4. Avoid foods that are high in saturated fats
We all need to include some type of fat in our diet. But, it’s important to prioritize the consumption of “good” fats. Fats come in two types: saturated and unsaturated.
Saturated or the “bad” fats can raise the amount of blood cholesterol, increasing the risk of heart disease. Unsaturated fats, on the other hand, aid in lowering cholesterol levels.
Saturated fats are commonly found in meats such as deli meats, red meat, and sausages; dairy products such as butter, milk, cheese, and yogurt; and baked goods such as cakes, biscuits, and cookies.
Meantime, unsaturated fats are usually contained in oily fish such as herring, salmon, and tuna; seeds and nuts such as almonds, cashews, and walnuts; and vegetable oils, and vegetable oil-based products such as olive oil.
While it’s almost impossible to remove saturated fats in your diet entirely, the ideal consumption of saturated fats for an average man should only be 30 grams or less, and no more than 20 grams for an average woman.
Meantime, children should consume fewer saturated fats than adults. If you want to lose weight, avoid saturated fats in your diet as much as possible.
Not only can this strategy prevent weight gain, but it can also reduce your risk of developing various diseases.
5. Reduce your salt intake
Too much salt consumption raises your blood pressure, which increases the risk of developing heart diseases or stroke. Besides refraining from adding salt to your dishes, it also helps to be mindful of the foods you buy.
Some bread, breakfast cereals, soups, and sauces have high sodium chloride content, which you need to be cautious of.
Here's a tip: To avoid consuming too much salt, use food labels to guide and help you. Foods that contain over 1.5 grams of salt per 100 grams should be avoided as they have high salt content.
Adults and children aged 11 years and above should consume no more than 6 grams of salt per day. Younger children, meantime, are advised to consume even less.
6. Be well-rested
To be healthy, one must have these three basic things: a well-balanced diet, regular physical exercise, and quality sleep. Being properly rested is one of the keys to achieving optimal health.
It’s been linked to many health benefits such as better cognitive function and mood. Apparently, sleep quality can affect your diet, too.
Sleep deprivation has been linked to appetite changes. Research revealed that sleep loss increases a person’s appetite.
Researchers discovered that sleep-deprived individuals craved for high-calorie foods that promote weight gain, suggesting that those with poor sleep quality have a higher risk of gaining additional pounds.
If you want to avoid weight gain, rest well. Sleep quality will not only help your weight loss efforts but will also make you feel more alert, energetic, and ready to take on the day.
7. Keep yourself hydrated
Our bodily functions are able to work optimally once our bodies are hydrated. Experts recommend drinking six to eight glasses of liquid every day. And while all non-alcoholic drinks count, it is still best to consume lower-fat milk and water.
You can also consume fruits and veggies that are rich sources of water such as watermelon, tomato, and lettuce.
Meantime, try to stay away from sugary and fizzy drinks that contain significant amounts of calories and added sugars. Aside from promoting weight gain, they also increase your risk of having tooth decay.
Even smoothies and unsweetened fruit juices contain free sugars, so keep an eye on these drinks.
8. Take your breakfast
Some people think that skipping breakfast will make them shed pounds, but in reality, it’s the other way around. Researchers discovered that people who take their breakfast regularly are less likely to become overweight.
Breakfast consumption has also been linked to positive mental performance and better concentration throughout the morning.
Some of the healthy breakfast meals you can take every day are wholegrain cereals topped with sliced fruits or whole-wheat bread with a healthy spread. A nutritious breakfast is an essential part of a well-balanced diet, so don’t skip it!
9. Choose healthy snacks
Admit it, it’s difficult to fight the urge to grab some snacks. The good news is nutritionists support satisfying your craving than ignoring it.
Ignoring your urge to snack on something increases the risk of junk food-binging later. So, pick a healthy grub and snack away! Some of the best choices are protein-rich snacks such as a stick of string cheese, jerky, and granola.
Meantime, no matter how strong the craving, try to avoid snacking on foods that contain high added sugars. Foods and drinks that are high in sugar not only increases your risk of tooth decay but obesity as well.
Sugar-rich foods and drinks when consumed in large amounts and too often, can make you gain weight.
Many processed foods are unfortunately packed with high amounts of sugars, which include biscuits, pastries, and sugary fizzy drinks. Choose healthier snack options instead of these.
10. Switch off the TV
Distracted eaters or those who watch television while eating are more likely to consume higher calories than usual. Other activities such as driving and texting during meals can also lead to more food intake.
Instead of doing two things at the same time (mixing other activities with eating) sit down on the table and focus on your eating.
These dieting tips are just some of the things that you can do to lose weight effectively.
When you find yourself almost giving up, mentally picture yourself looking slimmer and feeling better. You’ll find this visual motivation useful in achieving your weight loss goals.