If you’re trying to lose weight, working out first thing in the morning is a great way to start your day. Not only will you get your heart rate up and burn some extra calories, but you’ll also be more likely to make healthy food choices throughout the day.
One study even found that people who worked out in the morning were more likely to stick to their workout routine over the course of a year.
If you’re not a morning person, don’t worry. You can still reap the benefits of working out first thing in the day by starting small. Just commit to working out for 10 minutes a day, and gradually increase your time as it becomes easier.
2. Cut Back on Refined Carbs
Refined carbs like white bread, pastries, and soda are quickly broken down into sugar in your body, which can lead to spikes in blood sugar levels.
Eating too many refined carbs has been linked to weight gain, type 2 diabetes, and other chronic health problems.
To help control your blood sugar levels, it’s important to cut back on refined carbs and focus on eating more whole, unprocessed foods. This includes vegetables, fruits, whole grains, and lean protein.
3. Eat More Fiber
Fiber is a type of carbohydrate that your body can’t digest. It’s found in plant-based foods like vegetables, fruits, whole grains, and beans.
Fiber helps keep you full after eating, which can help you eat fewer calories throughout the day. It also slows down the absorption of sugar, which can help prevent spikes in blood sugar levels.
Getting enough fiber is especially important if you’re trying to lose weight. In fact, one study showed that people who increased their fiber intake by 8 grams a day lost nearly 5 pounds (2.3 kg) over the course of 24 weeks.
To increase your fiber intake, focus on eating more plant-based foods like vegetables, fruits, whole grains, and beans. You can also take a fiber supplement if needed.
4. Drink Water Before Meals
Drinking water before meals can help you eat less, which can lead to weight loss.
In fact, one study showed that people who drank two cups of water before meals lost more weight than those who didn’t. Another study found that people who drank water before a meal ate an average of 75 fewer calories.
Drinking water before meals is especially beneficial for people who are trying to lose weight. In one study, obese people who drank water before meals lost 44% more weight over the course of 12 weeks than those who didn’t.
If you’re not used to drinking water, start by drinking a glass of water with each meal. You can also add a slice of lemon or lime to give it some flavor.
5. Eat More Veggies
Vegetables are low in calories and high in fiber, which makes them ideal for weight loss. They can also help you feel full after eating, which can lead to less snacking and calorie consumption throughout the day.
To make sure you’re getting enough vegetables, aim to fill at least half of your plate with them at each meal. You can also add them to soups, stews, or casseroles.
6. Cut Back on Added Sugar
Added sugar is a type of sugar that’s added to processed foods. It’s found in foods like candy, cookies, cake, and soda.
Eating too much added sugar has been linked to weight gain, type 2 diabetes, and other chronic health problems.
To help cut back on added sugar, avoid processed foods and read food labels to see how much sugar is in them. You can also switch to healthier alternatives, like honey or fruit, to sweeten your food.
7. Cut Back on Alcohol
Alcohol is high in calories but low in nutrients, which can make it easy to overconsume. It can also lead to weight gain and other chronic health problems.
To help cut back on alcohol, limit yourself to one or two drinks per day. You can also switch to lower-calorie options, like light beer or wine spritzers.
8. Get Enough Sleep
Getting enough sleep is important for your overall health, but it’s especially important if you’re trying to lose weight.
Studies have shown that people who sleep less than seven hours a night are more likely to be overweight than those who sleep eight hours or more.
Getting enough sleep can also help improve your mood and make it easier to eat healthy and exercise. If you’re having trouble sleeping, try setting a regular sleep schedule, avoiding caffeine before bed, and avoiding screens in the hours leading up to sleep.
9. Eat More Protein
Protein is an important nutrient for weight loss. It helps you feel full after eating, which can lead to fewer calories consumed throughout the day.
Protein is also important for helping your body build and maintain muscle mass. This is important because muscle tissue burns more calories than fat tissue.
To make sure you’re getting enough protein, eat protein-rich foods like meat, fish, eggs, and legumes. You can also take a protein supplement if needed.
10. Avoid processed snacks
Processed snacks like chips, crackers, and cookies are often high in calories and low in nutrients. They can also lead to weight gain and other chronic health problems.
To help avoid processed snacks, eat whole, unprocessed foods like vegetables, fruits, and whole grains. You can also make your own snacks at home using healthy ingredients.
11. Avoid eating out
Eating out can be expensive and it’s often hard to find healthy options. It can also lead to weight gain and other chronic health problems.
To help avoid eating out, cook meals at home using healthy ingredients. You can also pack your own meals and snacks when you’re on the go.
12. Avoid sugary drinks
Sugary drinks like soda, juice, and energy drinks are high in calories and can lead to weight gain. They can also cause spikes in blood sugar levels, which can lead to type 2 diabetes.
To help avoid sugary drinks, drink water, unsweetened tea, or sparkling water instead. You can also add a slice of lemon or lime to give it some flavor.
13. Avoid fried foods
Fried foods are high in calories and can lead to weight gain. They can also increase your risk of heart disease and other chronic health problems.
To help avoid fried foods, cook meals at home using healthy methods like baking, steaming, or grilling. You can also look for restaurants that use healthy cooking methods.
14. Avoid processed meats
Processed meats like bacon, sausage, and deli meat are high in calories and can lead to weight gain. They can also increase your risk of heart disease and other chronic health problems.
To help avoid processed meats, eat lean protein sources like chicken, fish, and tofu. You can also look for restaurants that use healthy cooking methods.
A new diet which promises to help users lose up to a stone in just 16 days is becoming increasingly popular, with many women crediting it for helping them shift menopause weight.
The ‘magic’ diet, which is based on intermittent fasting, involves eating normally for eight hours each day and then fasting for the remaining 16.
During the fasting period, dieters are only allowed to consume water, black coffee, or tea.
While it may sound daunting, the diet is gaining traction for its quick results and many women are vouching for its efficacy, especially when it comes to losing menopause weight.
One user, who goes by the name of Sarah, recently took to the popular UK parenting forum Mumsnet to rave about the diet.
She wrote: “I started the 8/16 fasting a few weeks ago and I’m down a stone. I’ve got another stone to lose but I’m really pleased with the results so far.
“I’m not sure if it’s the fasting or what but my skin is also looking really good.”
Another user, known as Pip, said she had also lost weight on the diet and found it “brilliant”.
“I’ve done it on and off for a while,” she wrote. “I’m a convert – it’s easy and it works.”
While there is no scientific evidence to support the claims that the diet can help with menopause weight loss specifically, intermittent fasting has been shown to be beneficial for weight loss in general.
A study published in the journal Obesity Reviews in 2015 found that participants who followed an intermittent fasting diet lost more weight and body fat than those who followed a traditional calorie-restricted diet.
So, if you’re looking to lose weight quickly and safely, the ‘magic’ diet may be worth a try. Just be sure to speak to your doctor before embarking on any new diet or fitness regime.