If your New Year’s resolution was to lose weight in 2022, then chances are you’ve been searching for weight loss tips online. There’s plenty of advice on how you can slim down, but unfortunately, the weight loss industry is filled with myths that won’t help you actually reach your goals.
This is why we’ve got 20+ proven weight loss tips that can actually help you drop extra weight and reach your goals.
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#1 – Eat more fruits, vegetables, and fiber
People who eat more fruits and vegetables are generally thinner than those who don’t. This is because these foods are low in calories, packed with essential nutrients you need for optimal health, as well as being high in fiber. Studies have found eating plenty of fiber contributes to satiation, which can play a vital role in long-term weight management.
In addition, as previously mentioned, the fact that fruits and veggies are densely nutritious, yet low in calories. You can eat a bowl of broccoli without eating very many calories. The same cannot be said about pizza.
When you’re preparing or thinking about your meals, choose plenty of fruits and vegetables as your side dishes and aim to have them take at least 50% of your plate. You can still get the pleasure of eating more food while eating fewer calories.
Even if you aren’t a big fan of vegetables, it is still important to give them a chance. Like any food, veggies can taste great if they are cooked correctly. The main issue is that most people do not know how to cook vegetables properly, leading them to dislike the taste. A little olive oil, salt, and garlic can make any vegetable taste great.
#2 – Include more protein in your diet
Protein is incredibly important to support weight loss. However, it is often overlooked when compared to fats or carbohydrates.
Protein can trigger the body to burn 80 to 100 calories over a 24 hour period, and test subjects in one study consumed up to 441 fewer calories over the same period because protein has a higher satiation level than carbs or fats.
This is because protein takes longer to be broken down into amino acids for your muscles and other organs to use. Therefore, it sticks in your gut much longer. Because of this, you feel fuller for a longer period of time and don’t have the desire to eat as much. You won’t feel hunger, which makes sticking to your diet much easier.
In one study, when 25% of calories come from protein sources, people experience 60% fewer obsessive thoughts (cravings) about food. In addition, the desire to indulge in that gut-busting late night snacking drops in half.
#3 – Eat slower
It takes for the brain to receive and respond to messages that the body is taking in food and therefore needs to send the “stop” signal.
Studies have also found that chewing slower helps you consume fewer calories while stimulating the production of certain hormones that support weight loss.
If you’re someone who traditionally eats quicker and struggles to remember to chew slowly, you can drink water during your meal to slow down how fast you eat. Otherwise, it is important to pause in between every bite. Alternatively, you can choose foods that are more difficult to eat, such as a steak you have to cut instead of finger foods like fries and chicken strips.
#4- Drink more water
Studies have found that drinking water can help with weight loss, especially when you drink it at the right time.
In one study, participants who drank 17 ounces of water just 30 minutes before a meal are fewer calories and lost 44% more weight than those who did.
Another study found that drinking water can increase your metabolism between 24% and 30% for a short period of time, helping you burn more calories.
Water is said to help you lose weight because it takes up room in your stomach – making you feel fuller for a longer period of time. In addition, you automatically consume fewer calories, yet still feel satisfied. If you are often feeling hungry after meals, then this is a great way to both keep you satisfied and consume fewer calories.
Water is also important before a meal because it takes your body time to recognize your stomach is fuller. Of course, you should drink water during the meal as well, but it won’t have the same effects as if you drink it roughly thirty minutes before you eat a meal.“Shocking New Weight Loss Supplement Report” This May Change Your Mind!
#5 – Limit sugar and avoid sweet drinks
Most people consume too much sugar and fructose each day, which have been linked to obesity, heart disease, diabetes, and other issues. Specifically, high fructose corn syrup can cause even more issues like poor kidney or liver function.
Drinking liquid sugar (even in fruit juice) can be worse because the body doesn’t perceive liquid calories in the exact same way it does with solid food, which may increase how many calories you consume.
In one study, children who drank sugar-sweetened beverages had a 60% increased risk of obesity for each serving consumed on a daily basis. This can quickly add up fast, especially because most children consume more than just one soda per day, for example. In addition, fruit juice often has just as much sugar as soda, even if they do contain a few vitamins. Believe it or not, one cup of soda has virtually the same amount of sugar as one cup of orange juice.
This is why limiting sugar is vital to your diet and to your overall health. Sugar and sugary drinks are simply empty calories and just increase the risk of too many health problems to be worth consuming. Experts recommend that you carefully inspect product labels when shopping because companies often label their products as “healthy”, even though they are jam packed with added sugar.
#6 – Cut out refined carbohydrates
Refined (processed) carbohydrates include sugar and grains like white flour which have lost most of their nutritional value during processing.
Studies have shown refined carbohydrates spike blood sugar levels, boost food cravings, and usually cause you to eat more food than you otherwise would. Eating these refined carbs raises your risk of obesity and a number of other health issues.
The risk of blood sugar issues is typically the most common problem associated with refined carbs. This causes blood sugar levels to spike, then quickly drop because nothing else is being absorbed into your body. This quickly drops blood sugar levels, which may leave you feeling tired and hungry.
#7 – Start strength training
Weight training can help you build muscle, prevent muscle loss, and help you burn extra calories to lose weight faster. Plus, when you’ve reached your desired weight, you’ll have a stronger, better-looking body because of all your weight training.
Studies have also found strength training is especially important for men because lifting weights improves the production of hormone levels like testosterone – which are key to male vitality.
#8 – Get more sleep
Sleep is one of the areas of our health that is often overlooked. However, short sleep duration, along with poor quality sleep is one of the biggest risk factors for obesity.
According to one study, adults who do not get enough sleep regularly are 55% more likely to obese. Sleep-deprived children have an even higher risk at 89%.
#9 – Limit your portion size
It should go without saying that eating less is going to help you lose weight. The easiest way to do this is by eating proper portions. Believe it or not, you may be surprised to learn how small portion sizes really should be.
To limit portion sizes, you can use a food journal or take pictures of your meals to make you aware of how much you are actually eating. Studies have found that both methods, or any other method that helps you track what you eat can help you limit portion size to help you lose weight. So pick whichever method you feel most comfortable with following and stick to it.
#10 – Turn up the cardio
Getting regular cardiovascular exercise is important because not only does it burn calories – it can improve your mood and. Brain function as well. It’s also a great way to target your stubborn belly fat, which is associated with a higher risk of metabolic disorders.
Best of all, you don’t have to run a marathon every day to experience the benefits. Any type of cardiovascular exercise will burn calories, improve metabolic function, and help you lose weight faster. Find an activity you enjoy that gets your heart rate up and you can enjoy the benefits each day.
#11 – Lower your carb intake/Follow a low-carb diet
Limiting carbohydrate intake or following a low-carb diet has been a proven weight loss method – even more effective than low-calorie diets. This is likely because eating meals with more protein and fat will cause you to feel fuller for a longer period of time, thus helping you consume fewer calories.
These foods also contain more key nutrients than carbohydrates and tend to be easier to follow. Cutting back on carbohydrates won’t prevent you from consuming anything important for your overall health, so cutting back on carbs can be a simple way to lose weight.
Some studies have found that those who follow a low carb diet can lose 2x or even 3x the amount of weight on a low carb diet compared to a low fat diet.
#12 – Seek expert help if you suffer from food addiction
According to studies, many obese adults struggle with their weight due to a food addiction. In fact, one study from 2014 involving nearly 20,000 adults indicated nearly 20% of the respondents classified as food addicts.
It can be virtually impossible to lose weight when you’re dealing with a food addiction. If you are struggling with food addiction and feel like you can’t control how much you eat, it is important to get help with your addiction before starting a weight loss program.
Most people turn to food when they are stressed, though it can be the opposite for certain individuals. If you find yourself binging when you’re emotional or feeling stress, it is important to find a different way to cope with your anxiety or stress. Some people need extra help by speaking to a trained professional, and this is highly encouraged.
#13 – Skip dieting altogether and eat whole foods
Numerous studies have shown that diets don’t work for most people over a long period of time. Dieting is the predictor of future weight gain because studies have found that dieters tend to gain the weight they lose when they get off their diet.
Keeping off weight requires you make significant dietary and lifestyle changes. You still need to change your diet or you’ll just fall off your diet and gain all your weight back.
This is why it is recommended you focus on consuming real, whole foods. You’re more likely to lose weight and stay at a healthy weight if you focus on foods like lean protein sources, vegetables, and fruits. You can cook at home and easily learn how to make more nutritious foods taste better. While it may be difficult at first, focusing on real, whole foods is the absolute best way to improve your overall health and to lose weight.
#14 – Eat eggs for breakfast
Although any high protein breakfast has its benefits, studies have found eggs can be especially beneficial.
In one study, people who ate eggs for breakfast consume fewer calories over the course of the next 36 hours. They also dropped more body fat than those who ate a carb-rich breakfast.
Eggs contain a number of essential vitamins and minerals, as well as protein. Protein takes longer for your body to break down than carbohydrates, which means the eggs will sit in your stomach longer. This causes you to feel fuller for a longer period of time, and thus you will consume fewer calories overall.
If for some reason you can’t handle eggs, you can choose another quality protein to consume in the morning.
#15 – Eat from smaller plates
Believe it or not, eating from smaller plates may help you lose weight by causing you to consume fewer calories on average than those who use full-sized plates.
However, this doesn’t ring true for everyone. It really appears that this only works for those who are obese because it is less likely they consume the correct portion sizes.
Eating from smaller plates isn’t necessarily a one-size-all-fix if you are already eating correct portion sizes. However, if you think your portion size may be off, then try eating off smaller plates to see if this helps you limit your caloric intake.
#16 – Supplement with glucomannan
There are hundreds of weight loss supplements on the market but very few can actually back up their claims. Glucomannan is one of the few exceptions.
Studies have found that those who take glucomannan lose more weight than those who don’t. This is because glucomannan is a rich source of viscous fiber, which takes longer for your body to process – thus making you feel fuller for a longer period of time. It also is especially good at absorbing water, which forms a paste-like substance in your stomach, also making you feel fuller so you consume less calories.
Best of all, glucomannan is readily available at virtually any health store or online marketplace and it doesn’t cost much compared to less effective weight loss products.
#17 – Eat spicier foods
Many of the most popular appetite suppressants and fat burners contain cayenne pepper extract because it contains a chemical called capsaicin. Capsaicin is what gives peppers their heat and studies have shown capsaicin can reduce appetite and improve metabolic function.
You can eat spicier peppers to get capsaicin in your diet or you can take a supplement that includes it. Both methods appear to deliver similar results.
Keep in mind you can build a tolerance to capsaicin over time, which may reduce the effectiveness. Therefore, if you already eat a large amount of spicy foods, eating more might not be as effective. However, If you aren’t fond of spicy foods and tend to avoid them, adding a supplement with capsaicin may be beneficial for an additional metabolic boost.
#18 – Include coconut oil in cooking
Coconut oil contains medium-chain fatty acids that are metabolized in the body differently than other oils.
Some small studies have found that including coconut oil in lieu of most other cooking oils can help you burn up to 120 more calories on a daily basis. It may decrease your appetite as well so you eat less.
#19 – Drink more coffee or green tea
Believe it or not, the world’s most popular stimulant is found in a beverage a large percentage of adults already consume – coffee. Coffee contains caffeine and caffeine has been shown to boost metabolism and suppress appetite.
For optimum results, you’ll want to stick with black coffee. You can add a small amount of creamer, but that’ll add more calories and offset the fat-burning potential of the caffeine. However, if you stick with black coffee, you’ll get all of the antioxidants and the caffeine found in coffee.
Studies have found that drinking coffee can improve your overall metabolism between 3% and 11%. It can also add the amount of fat you burn anywhere from 10% to 29%. This can significantly enhance your fat loss and weight loss, especially when used with our other tips.
Green tea is another popular beverage for weight loss although it doesn’t have as much caffeine as coffee. However, one catechin known as EGCG appears to work together with caffeine to enhance your metabolism to burn more fat.
In the event you don’t like consuming green tea, there are a variety of supplements with green tea in them, which may be just as effective as consuming green tea on its own.
#20 – Brush your teeth after eating
This may sound silly but studies have found that brushing your teeth may help reduce your food cravings and urge to snack – especially during the evening. It’s a simple, yet effective habit to get into that will help you lose weight and help your oral hygiene.
#21 – Add a protein shake to your diet
Many people struggle to consume enough protein every day, so adding a protein shake to your diet can make a huge difference.
For example, test subjects replaced some of their calories with a whey protein shake and lost up to 8 more pounds than those that didn’t. The whey protein group also increased their muscle mass and experienced few – if any side effects from the additional protein.
Whey protein may be the most popular option but it isn’t the only option. You can use casein, soy, pea, or any other form of protein if you are vegetarian, vegan, or have religious beliefs that restrict your diet. Any form of complete protein is good, especially if you eat more carbs than you should.
#22 – Try intermittent fasting
Intermittent fasting is a popular eating pattern that requires you go a certain length of time without eating or drinking anything with calories in it. There are several different ways you can fast too. Some people fast 24 hours a few times a week whereas others fast for a certain period of time each day.
By restricting your eating time frame, your caloric intake is going to drop on a regular basis. This is especially true if you follow many other tips when you eat. The key is to not gorge yourself when you eat.
Many studies have found that intermittent fasting can be good for weight loss. It increases your metabolism and causes fat loss because your body has no glucose anymore from food you eat. Therefore, it has to break down fat in order to fuel your body and to supply your muscles and organs with energy.
Keep in mind you should still maintain an adequate protein intake to avoid losing muscle mass while following intermittent fasting. This is one of the few negative effects of fasting, although it doesn’t affect everyone.
#23 – Take a probiotic supplement
Probiotics are a growing type of supplement that contain healthy bacteria that help our gut health. To break down fat, fight pathogens, and to support hormone production, our gut is filled with healthy bacteria that maintain our overall health. If we don’t have enough good bacteria in our gut, it can cause weight gain, sluggishness, poor immune function, digestive issues, and much more.
Probiotics contain healthy strains of bacteria that help maintain healthy gut flora (bacteria in your gut) to support these bodily functions.
One last pointer is to make sure and avoid weight loss supplement scams too. No matter if you are looking for the best weight loss pills, fat burners, appetite suppressants or metabolism boosters, make sure you always do your due diligence before placing an order.
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