our diet. But sugar in liquid form is even worse. Studies show that liquid sugar calories may be the single most fattening aspect of the modern diet. For example, one study showed that sugar-sweetened beverages are linked to a 60% increased risk of obesity in children for each daily serving. Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as soft drinks like Coke. Eat whole fruit
for sure, but fruit juice should not be an everyday drink. On that note, to lose weight you should drink water, especially before and after meals. Drinking more water helps to keep your stomach feeling full, which in turn helps to reduce appetite. One study showed that drinking a half liter, or 17 ounce bottle of water about half an hour before meals helps dieters eat fewer calories and lose 44% more weight. Interestingly, in
this controlled trial in 62 overweight and obese women who were doing a weight loss program for 24 weeks, they found those who swapped out diet drinks, sugar-free drinks for water after their lunch lost more weight and had improved blood glucose and insulin levels. So yeah, the takeaway is try to drink more water than any other beverages, including sugar-free beverages. Number three. Keep healthy food around in case you get hungry. Keeping healthy foods
close by can help prevent you from eating something unhealthy if, or when, food cravings occur. Now a few snacks that are easily portable and simple to prepare include whole fruits, a handful of nuts, baby carrots, yogurt, or a hardboiled egg or two. Preparation and planning is very important when it comes to weight loss. Number four. Use smaller plates. Using smaller plates has shown to automatically help people eat fewer calories in some studies. It's kind of
like a trick, but it seems to work. For example, which of the following plates looks more full to you? The one to the right, of course. But actually both dishes contain exactly the same amount. Now psychologists have been studying this phenomenon. And it really works for those who want to lose weight. Do you often use really large plates or bowls at home? They look really nice, but they do make you
eat more. So, swap 'em out. Number five. Lift weights. One of the worst effects of dieting and intentional calorie restriction is that it can cause muscle loss and a slow down in metabolism. The best way to prevent this from happening is to do a form of resistance exercise, like lifting weights or body weight exercises. Now studies show that weightlifting can help keep your metabolism high and prevent you from losing precious muscle mass. Of course, it's
not just important to lose fat. You also want to make sure that what is beneath looks good. Now doing some sort of resistance exercise is critical for that. Number six. Get good sleep. Sleep is highly underrated. But it may be just as important as good nutrition and exercise. Inadequate sleep is one of the strongest risk factors for obesity. In this study, short sleep duration was found to raise obesity risk by 89% in children and 55%
in adults, which is massive. Now poor sleep can increase hunger and cravings and cause a biochemical tendency for weight gain by disrupting hunger hormones like ghrelin and leptin. So one of the best ways to do this is to simply plan your evenings to go to bed a bit earlier. Number seven. Don't diet. Eat healthy instead. One of the biggest problems with diets is that they almost never, ever work in the long run. If
anything, people who diet tend to gain more weight over time. And studies show that dieting is a consistent predictor of future weight gain. Instead of going on a diet, make it your goal to become a healthier, happier, and fitter person. Focus on nourishing your body instead of depriving it, and weight loss should follow as a natural side effect. Thanks for watching. Make sure to give this video a thumbs up if you found
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Eat less, but do it in a different way! You don't want to let yourself get hungry or you may slip off your diet. A great way to do this is to eat several small meals throughout your day. It may feel like you are eating more, but in fact you are helping to keep your metabolism steady. As long as the small meals are healthy, you will be just fine.
Read food label ingredients to find out which foods to stay way from for weight loss and general health. Many diets ask you to track your calorie, fat gram or carbohydrate intake. Find out which one you should be tracking for your particular diet, and follow through with it. When you know what you're putting in your mouth, it becomes easier to not fall prey to a repetitive battle with weight gain.
Visualization can be an important tool for weight loss. When you are craving an unhealthy food, or just feel like snacking, close your eyes and imagine the way you looked when you were at your ideal weight. This process helps you remember why you want to lose the weight in the first place.
A great tip that may help you lose weight is to ditch all of those breakfast cereals that contain way too much sugar, and eat oatmeal instead. Oatmeal is one of the best sources of carbohydrates around. The energy you get from eating oatmeal will practically fuel your whole day.
You may need to replenish your dishes. Most of us have dishes, plates and bowls, that are much bigger than what a true serving size should be. A healthy dinner for an adult should fit onto a 9 inch plate. The larger the plate, the more likely you are to fill it up, over the amount that you really should be consuming.
One great weight loss tip is to avoid condiments that are high in fat, such as ranch dressing or bleu cheese. These can add hundreds of calories to your diet on a daily basis. Instead, try to use a vegetarian bean dip, such as hummus, that is much lower in calories and is actually good for you.
Since people with weight problems have been rewarding themselves with food for so long, when you do reach your weight-loss goal, you need to reward yourself with something that isn't food. You will need to learn, over time, how to reward yourself in non-food-related ways. For example, if you lose 10 pounds of your 30-pound goal, you can tell yourself you'll go to the movies with your friend (and skip the popcorn).
If you have tried losing weight before and always get discouraged, it is important not to give up. Start with a very small change, such as purchasing walking shoes or starting a journal. Do something that is easy and will not be hard for you to stick with. Studies show that you are three times more likely to follow through if you start with a small gesture.
When watching what you eat, know what's a portion and what's a serving. A serving is what's shown on the Nutrition Facts label. But a portion is how much of that food that you consume. For example, if you eat a 5 ounce bag of cookies, your portion is one bag of cookies, but there could be 2 or 3 servings in that bag.
Once you get used to dieting, you will start to be able to differentiate between actual hunger and other types of cravings, including the dreaded emotional cravings. It's is a common habit to start snacking out of boredom instead of when you are truly hungry.
Hopefully you have found all of the included tips and information in this article to be quite helpful. Try to find a way to make them work with your fitness plan and you are going to see better results in your journey toward weight loss. Make the most of the information and succeed in reaching your goals.