9 Tips for effective weight loss

Losing weight quickly is no myth. But, it depends on factors like your metabolism, calorie intake, physical activity and body composition, all of which are unique with each person. 

However, irrespective of our peculiarities, there are some evidence based strategies which accelerate the weight loss process for all of us.  

Below are nine effective strategies you should adopt and start practicing now to lose weight quickly.  

1. You do not have to skip breakfast: Most people think that skipping breakfast helps with weight loss, but the reverse is always the case. Breakfast is the most important meal of the day, and missing it makes you eat more calories throughout the day. To lose weight effectively, eat a nutrient-dense breakfast every day, it will suppress cravings, keep you full and motivated all day. 

2. Consume water, lots of it: From suppressing your appetite to boosting metabolism, reducing calorie intake, detoxification and helping to burn fat, drinking water benefits weight loss in several ways. Practice eating your water by reaching for high water content foods like watermelons, cucumbers, celery, tomatoes, grapes, pineapples and asparagus. Replace high caloric liquids with water throughout the day to cut down calories, stay full and drop pounds. 

3. Fill up with fiber: Beans, nuts, whole grains, potatoes, oats, fruits and vegetables, whole-wheat pasta, barley and other fiber-rich foods are essential for weight loss. Filling up with fiber will suppress your cravings and halve your calorie intake, thereby helping you lose weight.  

4. Instead of dieting, maintain a healthy meal plan: The never-ending weight loss diets make keeping up very difficult. So, instead of yo-yo dieting concentrate on developing and following through on a healthy meal plan. A healthy meal plan contains all the nutrients your body needs without exceeding the daily calorie intake required for your weight loss goal. Try eating more protein for breakfast, avoid sugary drinks, cut sugar and refined carbs, read food labels, eat whole nutrient-dense foods and drink more water.  

5. Keep track of your meals by counting your calories: Start by determining the number of calories you need every day and then keep track of the caloric content of all your meals. Stay within your required daily calorie and engage in activities that help you burn these calories to lose weight quickly.   

6. Stock healthy snacks, fruits and vegetables: Stocking healthy snacks like oatcakes, unsweetened popcorn, fruits and vegetables will help you curb the temptation of eating unhealthy foods when you get hungry at night or between meals. 

7. Practice portion control: When it comes to weight loss, portion control is a must. Because even if you eat healthily, but fail to trim or control your portions, you still will not lose weight. Most times, we eat much more food portions than we need. So, practice measuring your food, use smaller bowls, plates and cups, chew slowly and stop eating before you feel full.  

8. Exercise and stay active: From a 30 minutes walk daily to using the stairs instead of the elevator, going to the gym, and lifting weights, exercising speeds up your metabolism, quickens the weight loss process, helps you build muscles and keeps you healthy. Try to get more active by finding activities that fit into your daily routine and enjoy doing them to burn off any extra calories. 

9. Get a good night rest: Studies have shown that insufficient sleep slows down the body’s metabolism process, which leads to the accumulation of fat in certain areas like the abdomen, and around the organs. Though highly underrated, good night rest is crucial for effective weight loss.