Most diets and quick weight-loss plans don’t work as promised because the conventional wisdom “calories in and calories out” is not as has been thought. We are all bioindividuals and no single rule applies to everyone. If you’re trying to drop a few pounds, you may want to consider these surprisingly simple ways to lose weight.

1. Eat fat to burn fat

Based on studies [1,2] proteins and fats have been shown to be the most sating nutrients, while carbohydrates the least sating. Fat provides a steady supply of energy with no insulin spikes. That’s why, you won’t experience any cravings or energy and mood swings.

RELATED: RECOMMENDED PLANS FOR YOU

Start your day with a tablespoon of coconut oil which will bring your body to ketosis. This means that the body will start breaking down your own body fat to fuel the body’s normal, everyday functions.

2. Eat at the right times

Breakfast really is the most important meal of the day. Not only does it give you energy to start a new day, but breakfast is linked to many health benefits, including weight control and improved performance [3]. You need energy during the day, so “Eat breakfast like a king, lunch like a prince and dine like a pauper”.

simple ways to lose weight_2

Eat within 1 hour of waking up. A good example would be an egg omelette with lots of veggies and a cup of berries for a healthy protein, fat and fiber energy meal.

3. Stimulate happiness

When you’re under pressure, your body releases the hormone cortisol, which signals your brain to seek out rewards. Comfort foods loaded with sugar and fat. The next time you’re hit with an insatiable urge for a double-chocolate brownie, ask yourself – Am I stressed out?

Fill your day with tiny things you love – phone up a friend, listen to your favorite music, watch a funny movie, get involved in your hobby, meditate, take a relaxing bath. Do you remember the time you fell in love? You were happy and the last thing on your mind was to indulge in food. Love yourself!

4. Reset your hormones to beat belly fat

Weight gain can indicate one or more of the following hormonal imbalances: low thyroid, high estrogen, low testosterone, low DHEA (a hormone of the adrenal glands), high insulin and high cortisol.

Get a blood test done by your GP especially to check thyroid function and bump up your protein. Protein triggers your weight loss hormone [4]. Sticking to about “20 to 25 grams of each per meal is probably a good place to start, depending on your body size and workout schedule”, says Dr. Natasha Turner, Naturopathic doctor and author of The Supercharged Hormone Diet.

5. Sleep to lose weight

A 2004 study [5] at the University of Chicago was the first to show sleep as a major regulator of appetite-controlling hormones – it boosts leptin, the hormone that tells you to put down the fork.

You must sleep at least 7.5 to 9 hours per night.

6. Have a healthy snack

You probably heard the saying “You Can’t Out-Exercise A Bad Diet”, but research highlights the correlation between obesity and sedentary lifestyles. The percentage of women reporting no physical activity jumped from 19 percent to 52 percent between 1988 and 2010; the percentage of inactive men rose from 11 percent to 43 percent over the same period, says Dr. Uri Ladabaum Professor of Medicine at the Stanford University School of Medicine.

If you’ve been sitting for an hour, you’ve been sitting for too long [6]. Instead of having another meal between meals, take a walk (try to take 10,000 steps a day (or more!)), Dr. Levine recommends standing up and doing some exercises at your desk every 10-15 minutes to counteract the ill effects of sitting. Sitting on an exercise ball all day is one way to get some secret exercise.

7. Banish hunger with bran

Fiber is a type of carbohydrate you can’t digest. This is great news for weight loss because it means fiber has no calories, suggests Julie Daniluk, RNC Nutritionist and Host of Healthy Gourmet on the OWN network. Great sources of insoluble fiber are oat and rice bran.

Take 1-2 tablespoons of bran with meals. Make sure to consume enough fluid (8-12 oz) to create the sponge effect. Bran is great in porridge, shakes, apple sauce or sprinkled on food. The best time to have bran would be at breakfast, after dinner or before bed.

8. Drink water for weight loss

Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and less oxygen to your muscles can make you feel tired. Some experts estimate that up to 80 percent of the population is chronically dehydrated, so most of the time we are dehydrated not hungry. When you feel thirsty, you are already dehydrated.

simple ways to lose weight_3

Have a glass of pure room temperature or warm water with lemon for best hydration every hour. For each cup of coffee or tea you drink, have an extra glass of water because they have tendency to dehydrate body.

9. Food sensitivities

If you’ve been struggling with unexplained weight gain, tiredness and mood swings, you could be suffering from a food sensitivity. “your digestive system may be making you fat”, says Dr. Mark Hyman. Food sensitivities = inflammation = insulin resistance, which lead to higher levels of insulin in your body. And insulin is a fat-storage, disease- and aging-promoting hormone [7].

Detoxification or a Body Cleanse and Elimination diet is the way to find out about food sensitivities and lose weight naturally.

10. Eat food

My rule for eating is – eat anything that naturally grows, swims, runs or flies. If you think our ancestors would recognize the food on your plate – it’s real.

Toss everything out of your cupboards that has a label on it and start cooking real food. J Make at least half of your plate leafy vegetables with each meal.

Whatever you do, enjoy the journey and get some support from a health coach, nutritionist, fitness coach or even a friend.

Reference:

  1. http://www.huffingtonpost.co.uk/2013/09/05/ketogenic-diet-woman-88-pound-weight-loss-gif_n_3871619.html
  2. http://www.ncbi.nlm.nih.gov/pubmed/15148063
  3. http://journals.lww.com/nutritiontodayonline/Abstract/2004/01000/The_Importance_of_Breakfast_Consumption_to.9.aspx
  4. Batterham, R. Cell Metabolism, September 2006; vol 4: pp. 223-233. News release, Cell Press.
  5. http://news.uchicago.edu/article/2010/10/03/sleep-loss-limits-fat-loss-study-finds
  6. http://bjsm.bmj.com/content/43/2/81.full
  7. http://www.greenmedinfo.com/article/gluten-free-diet-reduces-adiposity-inflammation-and-insulin-resistance

WatchFit Experts change lives!

And they can do the same for you.

Expert:

Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!

Expert:

Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans