{"id":120,"date":"2021-07-01T11:37:27","date_gmt":"2021-07-01T10:37:27","guid":{"rendered":"https:\/\/hourglass2.test\/academy\/?p=120"},"modified":"2021-10-06T11:38:00","modified_gmt":"2021-10-06T10:38:00","slug":"weight-loss-tips","status":"publish","type":"post","link":"https:\/\/www.hourglassfit.com\/academy\/weight-loss-tips\/","title":{"rendered":"20 Weight Loss Tips You Need to Try Today"},"content":{"rendered":"

So many of us have tried to lose weight, but it\u2019s no secret, it\u2019s never an easy process. However, there are small changes you can make to your lifestyle that can help you to lose weight and keep it off.<\/p>\n

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Check out our list of 20 weight loss tips and start to implement them in to your day-to-day to support your goals.<\/p>\n

1.\u00a0Eat more protein<\/strong><\/span><\/h4>\n

This right here is your key macronutrient for weight loss.<\/p>\n

Research has shown time and time again that, by enjoying a high protein diet, you can promote fat free mass, aka muscle, without the unwanted pounds [1]. This can take you one step closer to a more toned body.<\/p>\n

On top of that, protein has been linked to improved satiety, or the sensation of fullness you experience after you\u2019ve eaten. This helps you to lose weight, as you won\u2019t be as hungry between meals and could therefore reduce the amount of food you eat.<\/p>\n

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2.\u00a0Track your food intake<\/strong><\/span><\/h4>\n

The only proven way to lose weight is to achieve a calorie deficit [2]. That means consuming less energy than you burn.<\/p>\n

If you hit a calorie deficit consistently, then you should be able to drop the pounds \u2013 but how do you know if you\u2019re achieving this important state?<\/p>\n

The best way is to track your activity and your food intake to ensure you\u2019re burning more calories than you\u2019re eating.<\/p>\n

You simply need to calculate your BMR, then ensure you\u2019re eating around 10-20% less calories than this value. From there, you\u2019re set for healthy, sustainable weight loss.<\/p>\n

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3.\u00a0Plan your shopping trips<\/strong><\/span><\/h4>\n

Heading to the grocery store without a plan is a fast track to dieting failure. Instead, before you even set foot out the door, plan out your meals for the week.<\/p>\n

This will help to ensure you\u2019re hitting the right calorie intake, and when you know what you\u2019re eating, you can start to buy healthy foods that work for your nutrition plan. This should stop you from picking up unhealthy options, and should keep you on track with your diet throughout the week.<\/p>\n

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4.\u00a0Prep your meals<\/strong><\/span><\/h4>\n

After you\u2019ve stocked up at the store, the next trick is to prep the meals you\u2019ve planned. It\u2019s no good buying all those nutritious foods if they stay in the cupboard while you panic buy a burger at lunch.<\/p>\n

Instead, dedicate an evening a week to prepping your foods. That means cooking up big batches of your healthy dishes, splitting them out into foods containers and storing them in the fridge or freezer until you need them.<\/p>\n

By having all your meals on hand and perfectly aligned to your weight loss plan, you will be less likely to buy an unhealthy alternative and you\u2019ll be on track to achieve your goals.<\/p>\n

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5.\u00a0Work out regularly<\/strong><\/span><\/h4>\n

After you\u2019ve stocked up at the store, the next trick is to prep the meals you\u2019ve planned. It\u2019s no good buying all those nutritious foods if they stay in the cupboard while you panic buy a burger at lunch.<\/p>\n

Instead, dedicate an evening a week to prepping your foods. That means cooking up big batches of your healthy dishes, splitting them out into foods containers and storing them in the fridge or freezer until you need them.<\/p>\n

By having all your meals on hand and perfectly aligned to your weight loss plan, you will be less likely to buy an unhealthy alternative and you\u2019ll be on track to achieve your goals.<\/p>\n

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6.\u00a0Check out HIIT<\/strong><\/span><\/h4>\n

We know so many women turn to endurance style cardio to burn fat. So many of us have spent hours plugging away at the treadmill, aiming to burn away unwanted calories. Sound familiar? Well stop right now. We\u2019ve got a much quicker, less boring alternative.<\/p>\n

Swap out your steady state cardio for HIIT instead. High intensity interval training is short, sharp and super effective at burning fat.<\/p>\n

HIIT has been proven to burn 25-30% more calories per minute than endurance training on a treadmill or bike [3].<\/p>\n

What\u2019s more, after you finish you HIIT session, you\u2019ll continue to burn additional calories for up to 24 hours.<\/p>\n

By working on this type of training, you can cut your time down in the gym, specifically burn fat over muscle and burn more calories.<\/p>\n

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7.\u00a0Lift weights<\/strong><\/span><\/h4>\n

So, you know what to do with your cardio, but what about your workouts? Well, lifting weights is your secret weapon when it comes to fat loss.<\/p>\n

Many women think it\u2019ll make them bulky, but don\u2019t worry about that. You simply don\u2019t have the right hormone balance to build large amounts of muscle.<\/p>\n

Instead, by adding a little muscle to your frame, you can increase your metabolism on a day-to-day basis.<\/p>\n

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8.\u00a0Try an appetite suppressant<\/strong><\/span><\/h4>\n

For women, cravings and snacking can leave your diet in the dust. To take action against those pesky hunger pangs, you could try taking a natural appetite suppressant like glucomannan.<\/p>\n

Taken from the root of the konjac tree, this soluble fiber expands slightly when it hits your stomach, which fills you up a little more and helps you feel fuller for longer [4]. Glucomannan has been proven to help promote short term weight loss, so it might be a good way to support your weight loss efforts.<\/p>\n

Because this is such a fantastic support for a diet, we\u2019ve included it in the Hourglass Fit formula.<\/p>\n

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9.\u00a0Eat more fruit, veg and fiber<\/strong><\/span><\/h4>\n

We all know that fruit and veg come with a huge range of health-promoting benefits, due to the vitamins, minerals and fibers they have tucked away inside.<\/p>\n

While so many people focus on calories and macronutrients, it\u2019s important you don\u2019t miss out the micronutrients that come in these foods either.<\/p>\n

They play a huge role in keeping your body healthy, and in supporting the metabolic processes that help you to lose weight.<\/p>\n

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10.\u00a0Drink plenty of water<\/strong><\/span><\/h4>\n

Water is essential to maintaining a healthy body, but it can also help you to support your weight loss efforts too.<\/p>\n

Research has shown that those who eat drink water around eating consumed less food, and saw an increase in metabolism [5].<\/p>\n

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11.\u00a0Be a mindful eater<\/strong><\/span><\/h4>\n

In the modern world, so many of us sit in front of a television to eat or scroll through our phones throughout a meal. While you might not think twice about it, it could actually make you gain weight.<\/p>\n

Research from Harvard suggests that, because we\u2019re not aware of what we\u2019re putting into our bodies, this mindless eating could be contributing towards obesity [6].<\/p>\n

Instead, by sitting down without any distractions and taking time to enjoy your food, you may consume less calories because you\u2019re more aware of when you\u2019re full.<\/p>\n

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12.\u00a0Chew slowly<\/strong><\/span><\/h4>\n

It’s thought that people who eat too quickly tend to put on more weight, than those who don’t. In fact research suggests that fast eaters could be 115% more likely to be obese, in comparison to slower eaters [7].<\/p>\n

Eating slowly can help to boost fullness hormones in your body, decreasing the amount of food you consume. Eating slower also helps to improve digestion, increase your enjoyment of food and reduce your stress levels.<\/p>\n

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13.\u00a0Eat spicy foods<\/strong><\/span><\/h4>\n

As a metabolism-boosting thermogenic, chili peppers are linked with weight loss [8]. While everyone’s body reacts differently to spice, increasing your consumption of capsaicin could help contribute to weight loss by reducing calorie intake.<\/p>\n

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14.\u00a0Cut out sugary drinks<\/strong><\/span><\/h4>\n

Sugary sodas, fruit juices and even smoothies are a quick way to up your calorie count. The refined sugars in these are high in calories and can be consumed quickly, without adding any real benefit to your body.<\/p>\n

What\u2019s more, research shows your body doesn\u2019t process liquid calories in the same way it does with solid foods, which means you could be consuming more calories than you expect [9]. Needless to say, this will make it a whole lot harder to maintain a calorie deficit.<\/p>\n

If you\u2019re a regular soda drinker, this could make a huge difference to your weight loss attempt.<\/p>\n

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15.\u00a0Reduce your portion sizes<\/strong><\/span><\/h4>\n

If tracking food and planning meals isn\u2019t for you, then a good way to reduce your calorie intake is to reduce your portion sizes where you can.<\/p>\n

If you\u2019re eating slightly less food in each meal, you may find it a whole lot easier to drop weight, with one simple change to your daily routine.<\/p>\n

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16.\u00a0Drink green tea and coffee<\/strong><\/span><\/h4>\n

You may rely on coffee to help you wake up first thing in the morning, or perhaps green tea is your go-to for a mid-afternoon pick me up. What you may not know is, like our friend cayenne pepper, these are both thermogenic supplements.<\/p>\n

Both the caffeine in coffee and the antioxidizing catechins in green tea have been proven in a huge range of studies to increase both metabolism, but also fat burning too [10].<\/p>\n

This combination has even led to weight loss in studies conducted over a longer period of time.<\/p>\n

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17.\u00a0Plan your snacks<\/strong><\/span><\/h4>\n

Between-meal hunger pangs, cravings and smaller meals can all contribute towards unplanned, unhealthy snacking. For so many of us, we can track an accidental cheat day back to one, untimely snacking mishap \u2013 but it doesn\u2019t have to be this way.<\/p>\n

Instead of leaving it up to chance, if you know you get hungry at around 3pm, why not plan your snacks in advance. That way, when cravings strike, you can enjoy a healthy snack that fits in with your food plan, without the risk of going off track.<\/p>\n

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18.\u00a0Try a protein supplement<\/strong><\/span><\/h4>\n

We mentioned before that a high protein diet is a great way to promote muscle and get rid of unwanted fat. However, it can be unrealistic to eat expensive foods like chicken throughout the day.<\/p>\n

A supplement like whey protein is a much more cost efficient and convenient way to add more of these fat-busting amino acids to your daily menu.<\/p>\n

From a mid-afternoon shake, through to a scoop in your morning bowl of oats, you\u2019ll find it a lot easier to hit your macronutrient goals with a protein supplement on your side.<\/p>\n

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19.\u00a0Keep snacks away from you<\/strong><\/span><\/h4>\n

Out of sight out of mind \u2013 if you can\u2019t see unhealthy snacks near you, you\u2019re much less likely to want or eat them.<\/p>\n

So, if you\u2019re on the weight loss train but your work colleagues are avid snackers, why not ask them to move the temptation away from the desk area, and keep it in the kitchen cupboards. This way, you\u2019re less likely absentmindedly snack between meals, or be tempted into cheating when you\u2019ve done a full day of good work.<\/p>\n

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20.\u00a0Take progress pictures<\/strong><\/span><\/h4>\n

The biggest hurdle of any weight loss attempt is the mental challenge that comes with it. Every part of building new healthy habits, from choosing a piece of fruit over chocolate, to getting through the rough times, comes with an internal struggle.<\/p>\n

The key to keeping it up is to stay motivated, and to do that, you need to see the results of your good work. One of the best ways to keep your spirits up is to take progress pictures. Take the first on the first day of your program, then another after a month of hard work.<\/p>\n

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Final word<\/strong><\/h4>\n

It\u2019s a little unrealistic to try to tick off every one of these 20 points, but if you try implementing a few at a time, you can find the perfect balance for you.<\/p>\n

The biggest, and most important points are ensuring you\u2019re in a healthy calorie deficit, you\u2019re working out regularly and you\u2019re enjoying a varied diet. Everything else on this list is simply there to help you achieve these main pillars of weight loss. Once you have them out the way, there\u2019s nothing stopping you from achieving your goals.<\/p>\n

If you like the sound of the thermogenic support and the appetite suppressants, why not benefit from them all in one go, with our completely natural fat burner, Hourglass Fit<\/a>.<\/p>\n

 <\/p>\n

References<\/h3>\n

[1] https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11838888<\/a><\/p>\n

[2] https:\/\/pubmed.ncbi.nlm.nih.gov\/18025815\/<\/a><\/p>\n

[3] https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25162652<\/a><\/p>\n

[4] https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11396693<\/a><\/p>\n

[5] https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6209729\/<\/a><\/p>\n

[6] https:\/\/www.health.harvard.edu\/blog\/distracted-eating-may-add-to-weight-gain-201303296037<\/a><\/p>\n

[7] https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21802566<\/a><\/p>\n

[8] https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29530622<\/a><\/p>\n

[9] https:\/\/pubmed.ncbi.nlm.nih.gov\/10878689\/<\/a><\/p>\n

[10] https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3649093\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Here are small changes you can make to your lifestyle that can help you to lose weight and keep it off. Check out our list of 20 weight loss tips and start to implement them in to your day-to-day to support your goals.<\/p>\n","protected":false},"author":6,"featured_media":407,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6,7],"tags":[],"class_list":["post-120","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-inspiration"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/posts\/120","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/comments?post=120"}],"version-history":[{"count":13,"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/posts\/120\/revisions"}],"predecessor-version":[{"id":589,"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/posts\/120\/revisions\/589"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/media\/407"}],"wp:attachment":[{"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/media?parent=120"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/categories?post=120"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.hourglassfit.com\/academy\/wp-json\/wp\/v2\/tags?post=120"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}