Many times, these individuals opted for quick weight loss methods, such as pills, teas for weight loss, and shakes. Maybe these are the fastest ways to lose weight, but what matters more is to keep the effect and ensure your body stays healthy.
Despite what supplement companies may try to sell you, it takes consistent lifestyle changes to sustainably lower your body fat. Read on to discover several evidence-based secrets to achieve successful long-term weight loss.
1. Drink Water Before Meals
According to many nutrition experts, drinking water before meals is key to long term weight loss. Studies show that drinking 17 ounces of water can boost metabolism by 20-30% over 1-2 hours, allowing you to burn more calories faster. In addition, drinking about a half liter of water 30 minutes before meals leaves dieters feeling fuller. As a result, they eat fewer calories.
Over three months, individuals who drink two cups of water before their meals typically lose over 40% more weight than those who don’t. To successfully achieve and maintain your weight loss objectives, drink water before meals.
2. Exercise At Least 150 Minutes Weekly
To achieve successful long-term weight loss, exercise sufficiently each week. Ideally, medical professionals recommend engaging in moderate activity for a minimum of 150 minutes per week. If you do not already have an exercise schedule, consider a simple muscle building workout routine for beginners. This could mean brisk walking, running, strength training, or other combinations of exercises.
Notably, many individuals regain their weight back when an injury disrupts their fitness routine. Start by setting aside two one-hour low to moderate sessions in a week. Stick to this schedule until you feel comfortable. Then, build in another day. Continue this until you hit at least 150 minutes weekly. On your weight loss journey, integrate regular exercise into your weekly routine to keep off those extra pounds
3. Increase Calorie Burn With Heat-Trapping Vest
Many top workout clothing companies sell heat-trapping vests designed to increase your calorie burn. For instance, Kewlioo’s fitness apparel utilizes advanced neoprene, spandex, and polyurethane fabrication techniques to insulate your core. If you are interested in these innovative products, you can purchase a sweat suit for Sauna.
Advanced sauna vests preserve your body heat and stimulate sweat throughout your workout routine. With this heat-trapping technology, you can amplify your sweat production by up to 3-5x more than traditional workout clothing. In addition, you can burn up to 3x more calories with the same amount of effort. According to studies, wearing a sweat vest also increases resting metabolic rates over time. This allows you to trim fat both efficiently and sustainably on your weight loss journey.
4. Practice Mindful Eating
Additionally, you can practice mindful eating to stay on-track with your healthy dietary goals and lose weight. In moments of stress, loneliness, or boredom, you may turn unhealthy snacking habits such as eating in front of the television. To practice mindful habits, identify your emotional eating triggers.
For example, if you eat while working or focusing on other activities, try to minimize your distractions. You may additionally want to try powerful vegetarian bodybuilding diet plans. To do this, pay attention to your food’s taste, eat slowly, and savor the textures of your food.
It takes time for your brain to receive the signal that your body is full. Slow eating can prevent you from consuming calories your body doesn’t need. To achieve long-term weight loss results, try to practice mindful eating.
5. Get At Least Seven Hours Of Sleep
Too often, getting enough sleep is overlooked when it comes to weight loss secrets that actually work. According to professional dietitians, a lack of sleep increases your hunger hormone, ghrelin. At the same time, it also decreases your “satisfaction” hormone, leptin. This contributes to weight gain because you feel more intense hunger pangs and crave higher-calorie foods.
A lack of sleep also hinders your ability to make healthy dietary decisions. National health experts recommend getting 7-9 hours of sleep each night to regulate hormone production and insulin levels. Thus, to achieve long-term weight loss, get at least 7 hours of sleep per night.
There are several research-based secrets to successful long-term weight loss. For example, nutritional experts recommend drinking water, especially before meals to accelerate weight loss. Another secret to achieving your weight loss goals is to exercise for at least 150 minutes per week. In addition, increase your calorie burn with perspiration workout wear to optimize your fat loss.
It is also crucial to practice mindful eating to prevent over-indulging on calories. Furthermore, you need to get at least 7 hours of sleep to regulate your hunger-causing hormones and insulin levels. Consider the science-backed points mentioned above to learn how to lose weight and keep it off.
6. Intermittent fasting for weight loss
Intermittent fasting for weight loss it’s been proven a powerful remedy.
IF is currently one of the world’s most popular nutrition and fitness trends where you split day or week into eating and fasting periods. The most common method is the 16/8 method (Leangains protocol), which involves skipping breakfast and restricting your daily eating period to 8 hours only.
Then you fast for 16 hours in between when your body increases the process of fat burning. Check out other benefits of intermittent fasting.