Say goodbye to crash diets and hello to sustainable healthy habits. Start your journey towards a happier, healthier you today!
May 2023. This article is independently written by Shelby Golding. All opinions given are hers. Shelby has been certified as a personal trainer and nutritional specialist since 2007. In 2008, she found her passion for writing about these topics and hasn't looked back.
We all want to find a quick and easy way to lose weight. But does it exist? Yes and no. It'll require effort, but it's not complicated, and you can start right away, which sounds pretty quick and easy to us!
In other words, while losing weight can be daunting, the right approach can make it so much easier. This guide will provide simple and actionable tips to help you shed those extra pounds and reach your health goals.
Whether you're looking to lose weight for health reasons or just want to feel better in your own skin, this guide has you covered. So let's get started on your weight loss journey!
How To Achieve Weight Loss
Maintaining a healthy weight benefits your physical health and can improve your mental and emotional well-being. Unfortunately, many of us have struggled with it for years, but that doesn't mean you should give up on your health.
So are you ready to discover the secrets to shedding those extra pounds? Of course, it'll still require dedication and patience, but these tips make it much more manageable.
Weight loss involves burning more calories than you consume. This creates a calorie deficit, which forces your body to use stored fat for energy. It's that simple.
It's vital to look at this journey from a healthy, balanced mindset to avoid unhealthy habits, which may lead to health problems and issues like eating disorders. You'll want to approach weight loss sustainably and healthily. And remember, it's a gradual process that requires patience and consistency.
3 Quick and Easy Weight Loss Tips
Following just three tips can help you shed those extra pounds. After 6-8 weeks following these, almost anyone will start seeing improvements! But you should ideally plan to follow them for the rest of your life.
Hydrate, Hydrate, Hydrate!
Staying hydrated is crucial for weight loss for several reasons:
- Drinking plenty of water flushes toxins out of the body and aids in digestion, which can help you to feel less bloated and uncomfortable.
- Staying hydrated helps reduce feelings of hunger, as thirst is often misunderstood as hunger. In addition, drinking water before each meal can help you feel fuller, which can help to prevent overeating.
- Staying hydrated can help to boost your metabolism, which can help you to burn more calories throughout the day.
Here are the current recommendations for healthy water intake:
- Men: About 15.5 cups (3.7 liters)
- Women: About 11.5 cups (2.7 liters)
Focus on drinking water and herbal tea while avoiding sugary drinks like soda.
Eat More Whole Foods
Incorporating more whole foods into your diet is a smart and effective way to support your weight loss goals. Whole foods are generally more filling and satisfying, which can help you eat less overall. They also tend to be lower-calorie with more fiber, which can help with weight loss.
Another bonus is that these whole foods are more nutrient-dense than processed foods and refined carbs (e.g., white bread), which can help you feel better and have more energy each day. The more you can avoid processed foods and refined carbs in favor of eating whole foods, the better -- many people see quick weight loss after cutting out all processed foods.
Here are some examples of foods to add to your diet:
- Quinoa is a whole grain packed with protein and fiber, making it an excellent option for staying full and satisfied.
- Broccoli is a low-calorie cruciferous vegetable that's high in nutrients and fiber, and it's a great addition to any meal.
- Blueberries are antioxidant-rich and low in calories and sugar, and they make a healthy snack or addition to a smoothie.
- Sweet potatoes are root vegetables, and they're rich in fiber, vitamins, and minerals. They're useful in various dishes and are healthier than russet potatoes.
- Salmon is a fatty fish high in protein and omega-3 fatty acids (aka good fats), making it a healthy and satisfying option for weight loss.
- Tofu is a low-calorie soy-based source of protein and is good for plant-based diets. And you can use it in almost any recipe calling for meat.
By incorporating these healthy whole foods into your diet, you can support your weight loss goals while also enjoying delicious, nutrient-dense meals.
Prioritize Your Sleep
Getting enough sleep is vital for losing weight and maintaining a healthy weight. When you don't sleep enough, your body produces more of the hormone ghrelin, stimulating appetite and making you more likely to overeat. Lack of sleep also decreases leptin levels, a hormone that helps regulate hunger and satiety.
These changes can lead to high-calorie, high-carbohydrate food cravings and a greater risk of weight gain. Additionally, you're less likely to exercise or be physically active when tired, which may contribute to weight gain.
According to the Sleep Foundation, healthy adults need at least seven hours of sleep each night. And some need as much as 10 hours of sleep each night!
The best way to determine how much sleep you need is to pay attention to how alert you feel in the morning. Then, keep increasing how much you sleep until you wake feeling alert, refreshed, and ready for your day. If you don't feel rested after 10 hours, speak with your doctor to ensure you're not experiencing fatigue due to an underlying health condition.
What About Exercise?
We didn’t include exercise on this list. But that’s not to say you don’t need to exercise! Everyone should get at least 150 minutes a week and two days of strength training. This isn’t weight loss. It’s for health!
Many people who focus on exercise alone for weight loss don’t see results. And this can be very, very discouraging.
Often, exercise doesn’t yield the weight loss you might expect because you need to dial in your diet, hydration, and sleep first.
So, think about these three habits as your weight loss plan. And think about your exercise as part of maintaining your overall health, much like taking a daily multivitamin.
Bonus! Use The Kailo Pain Patch
By following these simple tips, you can achieve your weight loss goals in no time! But you'll want to ensure chronic pain isn't getting in the way.
Chronic pain is linked to an increased risk of obesity. If you experience chronic pain, use the Kailo Pain Patch to ensure it's not working against your goals.
Just apply Kailo near the site of pain and breathe a sigh of relief as you go about your day pain-free. It's designed to relieve pain in seconds and is backed by science. For example, a recent clinical study showed a significant increase in sleep quality with Kailo, and 96% of patients were satisfied with Kailo for pain relief.
Disclaimer: Kailo should not be used if you have a pacemaker or if you are pregnant. Always consult your doctor or health care professional before using Kailo.