Another year, another 10 pounds….or more… and you’re in search of how to really truly exceed with losing weight and keeping it off. I’m here to help you, my friend, in the most up-to-date weight loss tips.
-Is wheat bread still healthy to aid in losing weight?
-Should I exercise slowly or go 110% out of the gate?
As our bodies age, our environments change and the world provides ever-adjusting scenarios (hello covid couch potato body) that keep us having to update our health knowledge.
When it comes to weight loss, dieting and weight management, here I’ve found the most up-to-date weight loss tips to help you (and me) in this weight loss journey.
Here Are 17 Up-to-Date Weight Loss Tips
1. Pre-Plan (Meal Plan) – this was one of the most crucial steps to success, planning out goals and meals was among the top 2 tips for weight loss success
2. Rewards – know your start measurements and weight, plan smaller weight loss goals weekly, monthly and plan rewards for meeting those goals
3. Hydrate – water is not just a needed source for your body, but it will also help you eat less and feel better and…
- Regulates your body temperature
- Aids in digestion
- Helps to protect your joints
- Essential for rebuilding new blood cells
- Helps to detoxify the body
- Helps your skin look youthful
4. Know Your Body- medically speaking, understand your health and adjust your exercise & dieting appropriately
5. Eat Fat-Fighting Foods – Certain foods have been medically linked to fat-fighting, such as:
- Apples
- Avocado (Guacamole)
- Beans
- Berries
- Cayenne Pepper
- Cinnamon
- Eggs
- Ginger
- Green Tea
- Greek Yogurt
- Grapefruit
- Grapes
- Hot Peppers
- Pears
- Pineapple
- Quinoa
- Salmon
- Sweet Potatoes
- Raisins
- Raw Green Vegetables
- Watermelon
- 100% Whole Wheat Bread
6. Eat Gut Healthy & Clean Foods (Avoid Processed Foods) – eating is almost 75% of the success of losing weight so eat fresh foods rather than processed foods. Recently, I came across Dr. Tim Spector who has written a few books about gut health. In a YouTube video, he explains how eating 30 different healthy foods throughout the WEEK can actually transform the health of our gut, lose weight and maintain a healthy weight.
7. Limit Not Quit – losing weight isn’t about stopping eating, it’s about controlling overindulgence
8. Move Your Body More – Walk more, park farther away, take the stairs, and plan activities that include moving around
9. Exercise With Intention – beyond just moving more as stated in #8, have an exercise plan, start at the right beginner level, and don’t burn yourself out or work out in pain
10. Get Sleep – use a gadget like the Fitbit or Apple Watch to monitor your sleep habits to improve sleeping habits
11. Allow for Cravings – Give yourself an “off” time or day and allow for special fun & enjoyable cheats
12. Get a Buddy – either by including a friend/family member or joining any online weight loss group to share successes and fails and get encouragement
13. Use Weight Management Apps – There are plenty of weight loss apps that can assist in your journey, such as CarbManger, MyFitnessPal, Health RX, and more
14. Seek Professional Insight – Ask your doctor what type of weight loss would be best for your body and discuss true goals
15. Add Supplements – adding protein supplements or shakes can help fight food urges, give your body needed additives as well as allow your body to feel fuller and longer
16. Body Appropriate Vitamins – relating to your doctor consultation, be sure to get your body’s measurements and medical numbers for cholesterol and other labs to determine deficiencies you could accommodate with vitamins or foods
17. Do what makes YOU feel great – any dieting should be done so long as you are feeling really happy and on board with the changes. If you’re not liking the diet, it is very likely you will not stick to it.
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The Fastest Diets To Lose Weight
- short-term Keto Diet
- Military Diet
The 4 Best Weight Loss Diets in 2022
- Mediterranean Diet
- WW (formerly Weight Watchers)
- Vegetarian Diet
- Flexitarian or Semi-Vegetarian (Pescatarian)
The 6 Worst Diets for Sustained Weight Loss in 2022
- Carnivore Diet – mostly meat
- Whole30 – very minimizing options
- Keto Diet – very minimizing carbs & hard to maintain long term
- Atkins – low carb & hard to maintain long term
- Paleo-Vegan (‘Pegan’) – very little protein
- Cleanse Diets – not whole foods
Sneak Peek – Military Diet Meal Plan
Here’s a brief review of what a week on this diet looks like. Find the full article here>
The 3-day meal plan
The 3-day meal plan on the military diet consists of a limited selection of foods — 16 total, to be precise — that is meant to be divided between breakfast, lunch, and dinner.
Examples of breakfast foods include:
- toast or saltine crackers
- peanut butter
- grapefruit, apples, or bananas
- hard-boiled eggs or cheddar cheese
Examples of lunch options include:
- toast or saltine crackers
- canned tuna, hard-boiled eggs, or cottage cheese
Examples of dinner options include:
- any type of meat, hot dogs without a bun, or canned tuna
- green beans, carrots, or broccoli
- apples or bananas
- vanilla-flavored ice cream
As you can see, there isn’t much variety during the first 3 days of the diet.
