Weight Loss Tips and Tricks
Updated: Jun 17, 2019
We've compiled our favorite weight loss tips and tricks for getting into and staying in summer shape.
Getting at least eight hours a night of good quality sleep is essential for a healthy weight. Adequate sleep ensures that your hormones are healthy. Less than seven hours of sleep a night can turn on genes for insulin resistance, increase hormones that make us feel hungry, and increase risk for diabetes, dementia and heart disease.
2. Diet Basics
Begin the day by eating 20 grams of protein with breakfast. This will help reduce hunger and cravings throughout the day, and will help build lean body mass. Make sure to eat your vegetables too. Vegetables have fewer calories, more fiber and are full of nutrients. Fill 2/3 of your plate with vegetables and salads.
3. Diet Planning
For losing weight we all know sticking to a healthy diet is key. The most powerful way to achieve this goal is by planning and tracking your eating. Plan your meals by writing down what you will eat. This eliminates decision-making in the moment, especially late in the day when willpower tends to be at its lowest. Many people find writing down their meal plan the day before helps them stick to the plan. If you will be eating out at a restaurant, look at the menu beforehand and plan what you will order and what you will eat.
4. Avoid Sugar and Alcohol
Both sugar and alcohol accelerate weight gain. In addition, alcohol interferes with proper sleep, decreasing REM sleep which is important for both memory and self-discipline. Sugar causes higher insulin secretion which leads to more weight gain and the inability to lose stored fat.
5. Time Restricted Eating
Eat meals and snacks within a 10 to 12 hour window. Studies show that limiting the window of time in which we eat aides in weight loss. It is especially helpful to have an early dinner with nothing but water for the next 12-14 hours (until breakfast).
6. Apple Cider Vinegar
Drink one teaspoon to one tablespoon of apple cider vinegar in a few ounces of water before meals. This trick helps to reduce the carbohydrate effect of any meal, and will lead to a modest weight loss effect.
7. Green Tea
Drink one to three cups of organic green tea before noon. Green tea has a modest thermogenic impact — meaning it helps you use more calories just at rest. Because it contains caffeine, green tea should be consumed before noon to avoid sleep interference.
Three Types of Exercise that Help with Weight Loss:
Fasted morning workout
This is a gentle aerobic effort, usually a walk or light jog, easy swim or bike ride that is done before any calories are consumed. The effort should last 60-90 minutes. Water should be consumed during these workouts.
HIT “High Intensity Training”
This type of workout uses intervals that are at a perceived effort of 9 to 10 out of a scale of 10. The intervals can be short (20- 30 seconds) with a rest of 1 to 30 seconds between them. This type of exercise can be done on a stationary bike, treadmill or on a hill outside. An example of this would be a gentle warm up 5 to 10 minutes, followed by a 30 second high intensity interval, then a 20 second rest repeated 10 times and ending in a 10 minute easy cool down.
Lifting weights increases lean body mass (muscle), which increases metabolic rate, burning more calories resulting in weight loss.
****Please consult a qualifies trainer for any new weight program to ensure you follow proper form and avoid injury.