Weight loss is one of the most popular goals set year after year, month after month. If you’ve ever told yourself you’d start losing weight and changing your unhealthy habits “starting Monday,” you aren’t alone. Plenty of people are trying absolutely everything to lose unwanted weight. But actually accomplishing this goal is difficult, and it can leave you feeling frustrated and unsuccessful. Losing weight is a process that requires a different approach for each individual, and it can take big changes to see results. If you’re looking to lose weight, search online to find effective strategies, plans, and lifestyle changes you can try.
If you’re hoping to lose weight and stick to your goals, you need to make sure you’ll follow through. That means you’ll need to set realistic goals, ones you think you can actually achieve. With the right tips, you can find a weight loss approach that works for you and your lifestyle. You can also search online to learn more about losing weight at a realistic pace.
The following are a few ways you can work at losing weight safely and with your health in mind.
Weight Loss Supplements
Weight loss supplements are very popular because they offer big promises and impressive results. Many claim to help you lose weight – or make it easier to lose weight – via pills, drugs, and natural supplements.
Typically, weight loss supplements are designed to work in the following ways:
- Reducing your appetite so you eat less and consume fewer calories.
- Decreasing your ability to absorb fat, which limits how many calories the body takes in.
- Increasing your body’s fat burning capability to burn more calories.
There are a number of different supplements you can try that promise to aid your weight loss efforts. Some supplements, for example, absorb water and makes you feel fuller faster so you consume fewer calories. Others have been shown to help people lose a few pounds when combined with a healthy diet. Other supplements, such as those that feature particular acids, can stop a particular fat-producing enzyme within the body to help you lose a pound or two. And other popular supplements may be able to help burn fat and potentially help you lose belly fat.
However, weight loss supplements can be something of a mixed bag when it comes to results and effectiveness. While some supplements, like those mentioned above, can be useful, their effects are pretty limited.
There’s no magic supplement or weight loss pill that’s both safe and highly effective. If you’re planning to try weight loss supplements, make sure you’re using an option that is safe. You should also keep in mind that you may only lose a few pounds – meaning supplements are better for smaller weight loss goals.
Lifestyle Changes
One way to achieve lasting weight loss and overall healthier habits is to make lifestyle changes. Lifestyle changes can help you revamp everything from your diet to your exercise routine. And making even one lifestyle adjustment can potentially help you reach your weight loss goals.
Plus, lifestyle changes are sustainable. This means that once you develop these new habits and work them into your daily routine, you’re likely to stick with them. That can help you maintain the weight you want for the long-term.
The following are a few different proven lifestyle changes you can try.
Cut Down on Carbs
Carbs aren’t the enemy – but cutting back on how many carbs you consume can help you lose weight. Cutting down on carbs is a quick way to drop weight.
When you lower the amount of carbs you consume, your body will burn stored fat for energy instead of relying on carbohydrates for energy. Typically cutting back on carbs also helps you reduce your hunger levels and consume fewer calories overall.
You can either try a low-carb diet or simply replace refined carbs with whole grain alternatives. For example, swapping out traditional white bread for a whole grain loaf is an easy everyday change. Complex carbohydrates (which include whole grains) tend to help you feel fuller faster too.
Eat Smaller Portions
Eating smaller portions for each meal is a simple change, but it’s one that can help you lose weight. Sticking to portion control, or simply eating less, will help you consume fewer calories.
There are a number of different ways you can track your portion size and how many calories you’re consuming. You can keep a food diary, take photos of every meal, or even eat off of smaller plates. The goal should be to be more aware of how much food you’re eating.
Start an Exercise Regimen
Exercise is a critical component of any healthy lifestyle. And if you’re hoping to lose weight and keep it off, exercise is a great way to achieve your goals.
Any kind of exercise can help you lose weight. Regular exercise helps you lose weight more quickly than you would with dietary changes alone. In particular, lifting weights is a great choice. When you lift weights, you’ll burn a lot of calories and prevent your metabolism from slowing down.
Other types of exercise can also keep your metabolism fired up and your body burning calories. Walking, jogging, cycling, swimming – any exercise you enjoy is a great choice. Try to work exercise into your schedule three to four times each week.
Stay Hydrated With Water
Drinking water is another healthy habit to adopt. Water – or staying properly hydrated – can help you eat less and, in turn, lose weight.
Drinking water can help boost your metabolism by as much as 24 to 30 percent for an hour to an hour and a half. This means sipping on water can actually help you burn more calories, even when you aren’t doing anything active. Some research has also shown that drinking 17 ounces of water before you eat a meal can help you eat fewer calories, another great weight loss perk.
Weight Loss Surgery
Weight loss surgery is another way you can lose weight. It works quickly – surgery can have an immediate impact once it’s completed. But this is a more extreme option that’s best reserved for those who are very overweight or obese.
There are a number of different weight loss surgeries doctors can perform. Each kind falls into one of three categories:
- Restrictive surgeries, which shrink the stomach’s size and slow down the digestion process. The smaller stomach limits how much you can eat.
- Malabsorptive surgeries, which make the stomach smaller and remove or bypass part of the digestive tract. This makes it harder for your body to absorb calories.
- Implanted electrical devices, which can prompt weight loss by interfering with nerve signals from the stomach to the brain.
Keep in mind that surgical weight loss methods are designed only for certain people who meet health and medical requirements. It isn’t a solution for everyone. Talk to your doctor if you think you might be a candidate for weight loss surgery.
You can also search online to learn more about weight loss surgery as well as other weight loss methods. From lifestyle changes to supplements to tried-and-true healthy eating habits, there are a lot of different options available.