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10 Simple Advices To Kickstart Fat Loss

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If you’re looking to start losing fat, there are a few simple pieces of advice that may help you get started on the right foot.

Though you may be tempted to try the latest fad diet or miracle weight loss pill, sustainable and healthy fat loss comes down to making simple changes to your lifestyle.

In this article, we will explore 10 simple pieces of advice that could help you kick-start fat loss.

From drinking more water to getting enough sleep, these tips are easy to implement and may make a big difference in your weight loss journey.

10 Simple Pieces Of Advice To Kickstart Fat Weight Loss

  1. Prevent Missing Breakfast

    Breakfast could become your important meal throughout the day. It may provide the body and brain with the nutrients and energy needed to function[1] properly.

    Despite this, many people skip breakfast or do not eat a nutritious breakfast. This may lead to several problems, including feeling tired during the day, difficulty concentrating, and weight gain.

    Here is the study[2] on the people who regularly miss breakfast are more likely to be overweight or obese.

    If you regularly miss breakfast, it’s important to make some changes. There are a few simple things you could do to make sure you eat breakfast every day.

    You could try to make time for breakfast by waking up a few minutes earlier. Second, create a breakfast routine that you may stick to.

    This may involve preparing breakfast the night before or setting out your breakfast items the night before so they are ready to go in the morning.

    Third, make sure you have healthy breakfast options available. This may mean keeping quick and healthy breakfast items on hand, such as fruits, yogurt, or whole.

  2. Avoid Skipping Meals

    It’s common advice to avoid skipping meals, but why is that? Well, there are a few good reasons to make sure you’re eating regularly throughout the day.

    First, skipping meals may lead to unhealthy snacking later on. You’re more likely to make unhealthy choices or overeat when you are too hungry.

    Another reason to avoid skipping meals is that it could lead to a drop in blood sugar levels.

    This may cause you to feel lightheaded, dizzy, or fatigued – not ideal when you’re trying[3] to be productive!

    So make sure you fuel your body regularly to avoid any negative side effects. Lastly, eating regularly helps to boost your metabolism.

    Your body enters “starvation mode” when you miss meals and begins to store calories rather than burn them.
  3. Consume A Lot Of Fruits And Vegetables

    Fruits and vegetables are essential parts of a balanced diet. They are packed[4] with nutrients and antioxidants that help keep your body healthy and your mind sharp.

    Eating a variety of fruits and vegetables is also a great way to make sure you’re getting all the nutrients you need.

    They also contain fiber, which may help to keep you regular and could even help to lower your cholesterol.

    There are a few things to keep in mind when consuming fruits and vegetables. You eliminate any dirt or pesticides and make sure to wash them well.

    It’s also essential to eat them in moderation, as they may contain a lot of sugar. Be sure to mix up your fruits and vegetables so you’re getting a variety of nutrients.

    By following these tips, you could make sure you’re getting all the benefits of eating fruits and vegetables. So go ahead and enjoy them!

  4. Live Life More Fully

    We all live our lives in different ways. Some of us choose to live life more fully than others. But what does it mean to live life more fully?

    In short, living life more fully means living in the present moment and savoring[5] all that life has to offer.

    It means being aware of the joys, sorrows, and challenges that come our way and dealing with them in a way that leads to growth and enrichment.

    It means living with intention and purpose and making the most of every day. If you want to live life more fully, there are a few things you may do.

    First, make an effort to be more present in your day-to-day life. Pay attention to the small details and savor the little moments that make up your life.

    Second, don’t be afraid to step out of your boring days. Be active.
  5. Maintain Hydration

    It is essential to maintain hydration, especially in the hot summer months. Headaches, lightheadedness, and even heat stroke could result from dehydration.

    It is important to drink plenty of fluids, especially water, and to avoid sugary drinks[6] that may cause dehydration. There are many ways to stay hydrated.

    Carrying a water bottle with you at all times is a good way to make sure you’re getting enough fluids.

    Additionally, you could eat foods high in water content like fruits and vegetables.

    And lastly, make sure to avoid activities that will cause you to sweat excessively, like strenuous exercise or being in direct sunlight for too long.

    By following these simple tips, you may make sure you stay hydrated and avoid any health problems that could come from dehydration.

  6. Select Whole grain

    It’s important to select whole grains when you’re choosing foods for your meals. Whole grains are a good source of fiber and other nutrients that may help you stay healthy.

    They could also help you feel fuller for longer, which may aid in weight loss or weight management.

    There are many different[7] types of whole grains to choose from, so you could find ones that fit your taste and lifestyle.

    Some popular whole grains include quinoa, oats, brown rice, and barley. You may also find entire grain slices of bread, pasta, and cereals at most supermarkets.

  7. Sleep To Lose Weight

    Many people think that to lose weight, they need to cut back on calories and exercise[8] more. 

    Lack of sleep could lead to weight gain, and getting enough quality sleep may help you lose weight.

    The study[9] has shown that people who sleep less than six hours a night are more likely to be overweight.

    Getting enough sleep helps to regulate the hormones that control hunger and fullness, so you’re less likely to eat more than you need.

    Sleep also helps to boost your metabolism, so you’ll burn more calories during the day.

    An ideal amount of sleep each night is seven to eight hours if you’re attempting to reduce weight.
  8. Stay Away From Unhealthy Food

    A recent study found that people who kept unhealthy food out of their homes were more likely to eat healthier overall.

    This is likely because having unhealthy food around makes it more tempting to eat it. Keep unhealthy food away from your home as a simple first step if you wish to eat healthier.

    Many methods exist for achieving this. First, you may avoid buying unhealthy food in the first place.

    When you’re at the grocery store, stick to the outer edges where the healthier items are typically found.

    Additionally, you ought to throw out any junk food you may have in your home. If it’s something you can’t live without, try to keep it out of reach, like on a high shelf.

    And finally, make sure you have plenty of healthy food options on hand so you’re not tempted to eat the unhealthy.

  9. Reduce Your Alcohol Consumption

    If you’re looking to reduce your alcohol consumption, there are a few things you could do to make it easier.

    First, try to avoid situations where you know you’ll be tempted to drink, such as going to bars or parties.

    Second, make sure you have plenty of non-alcoholic beverages on hand[10] so you’re not tempted to drink when you’re thirsty.

    Finally, keep a journal of your drinking habits so you may track your progress and see how much you’re reducing your consumption.

    With a little effort, you could successfully reduce your alcohol consumption and enjoy a healthier lifestyle.

  10. Select A Smaller Plate

    It has been proven[11] time and time again that smaller plates lead to smaller portions and smaller portions lead to weight loss.

    This is because when we see a full plate of food, our brain feels satisfied and tells us to stop eating.

    But when we see a small plate with the same amount of food, our brain doesn’t register it as being full.

    Consequently, we’re more likely to overeat. So if you’re looking to lose weight, start by using a smaller plate.

    You may be surprised at how much weight you may lose just by making this small change.

Conclusion

In conclusion, these ten simple tips are a great way to start your journey to fat loss. Remember to stay motivated, focus on your goals, and be consistent with your efforts.

Most importantly, don’t give up! Results will become apparent if you persist. So, stay up to date with the latest tips and tricks to help you reach your fat loss goals!

Sources/References

Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Emily J Dhurandhar, John Dawson, Amy Alcorn, et. al. The effectiveness of breakfast recommendations on weight loss: a randomized controlled trial Am J Clin Nutr. 2014 Aug; 100(2): 507–513. Published online 2014 Jun 4. doi: 10.3945/ajcn.114.089573.
  2. Yoko Watanabe, Isao Saito, Ikuyo Henmi, et. al. Skipping Breakfast is Correlated with Obesity. J Rural Med. 2014; 9(2): 51–58. Published online 2014 Jun 17. doi:10.2185/jrm.2887.
  3. Healthy Eating for a Healthy Weight. Date of review: June 3, 2022. Available from: https://www.cdc.gov/healthyweight/healthy_eating/index.html.
  4. How to Use Fruits and Vegetables to Help Manage Your Weight. Date of review: June 3, 2022. Available from: https://www.cdc.gov/healthyweight/healthy_eating/fruits_vegetables.html.
  5. Niovi Xenaki, Flora Bacopoulou, Alexandras Kokkinos, et. al. Impact of a stress management program on weight loss, mental health and lifestyle in adults with obesity: a randomized controlled trial. J Mol Biochem. 2018; 7(2): 78–84. Published online 2018 Oct 3.
  6. Elizabeth A. Dennis, Ana Laura Dengo, Dana L. Comber, et. al. Water Consumption Increases Weight Loss During a Hypocaloric Diet Intervention in Middle-aged and Older adults. Obesity (Silver Spring). 2010 Feb; 18(2): 300–307. Published online 2009 Aug 6. doi: 10.1038/oby.2009.235.
  7. Wen-Chi Wu, Akio Inui, and Chih-Yen Chen. Weight loss induced by whole grain-rich diet is through a gut microbiota-independent mechanism. World J Diabetes. 2020 Feb 15; 11(2): 26–32. Published online 2020 Feb 15. doi: 10.4239/wjd.v11.i2.26.
  8. Jean-Philippe Chaput and Angelo Tremblay Adequate sleep to improve the treatment of obesity. CMAJ. 2012 Dec 11; 184(18): 1975–1976. doi: 10.1503/cmaj.120876.
  9. Get Enough Sleep. Healthy Living. Date of Update: july 15, 2022. Avaiable from: https://health.gov/myhealthfinder/healthy-living/mental-health-and-relationships/get-enough-sleep
  10. Colleen A. Kase, Amani D. Piers, Katherine Schaumberg, et. al. The relationship of alcohol use to weight loss in the context of behavioral weight loss treatment. Appetite. 2016 Apr 1; 99: 105–111. Published online 2016 Jan 12. doi: 10.1016/j.appet.2016.01.014.
  11. Joel W. Hughes, Carly M. Goldstein, Carly Logan, et al. Controlled testing of novel portion control plate produces smaller self-selected portion sizes compared to regular dinner plate BMC Obes. 2017; 4: 30.Published online 2017 Jul 28. doi: 10.1186/s40608-017-0167-z

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