Table of Contents:
- Calorie Counting and Calorie Deficit
- Portion Control
- Regular Exercise
- HIIT – High Intensity Interval Training
- Hydration
- Quality Sleep
- Behavioural Changes
What are the 7 tips for weight loss? Are you struggling with weight loss / starting your weight loss journey and want to learn how to lose weight proven science-based weight loss tips? There are many arguments worldwide covering the best ways to lose weight and while they may be correct (to a degree), accuracy and/or interpretation of each method or tip can vary. Here I aim to answer the question “What are the 7 tips for weight loss?” as accurately as possible through scientific research and proven on the front line by millions of people – people who have successfully lost weight using these methods.
However, I must advise you that many who quote these tips do so with only half the information leaving you to struggle with incomplete information. What you are about to learn is a greater insight and understanding of how these tips ACTUALLY work!!
And we begin with the classic (and mostly misunderstood / misinformed) Calorie counting and calorie deficit…..
Weight Loss Tips #1: Calorie Counting and Caloric Deficit
Here’s a typical quote you have probably seen splashed about the web. Perhaps in a different guise but they tend to share the same inaccurate philosophy:
“Weight loss primarily occurs when you burn more calories than you consume. Creating a caloric deficit through a combination of diet and exercise is essential. A deficit of around 500-1000 calories per day can lead to a safe weight loss of about 1-2 pounds per week.“
However, the Real truth is somewhat different. Eating 1000 calories of donuts or cheeseburgers instead of 1500 calories may reduce your caloric intake, but you are still eating 1000 calories of junk food (junk food causes numerous health issues.
Consuming 1500 calories of beneficial nutrition (healthy fats, proteins, vitamins, minerals, amino acids and the myriad of rarely discussed (or researched) additional micronutrients (in addition to Vitamins, Minerals and Amino Acids) has far reaching benefits not just for weight loss, but for overall health. It is these beneficial nutrients that actually fuel your daily existence. Your metabolism needs a variety of nutrients to work at optimum levels. Your immune system needs fats, vitamins minerals, amino acids and biotic compounds. You cannot source all these nutrients from a diet loaded with low-grade, wheat-based carbohydrates such as:-
- Bread
- Cakes
- Crepes / Pancakes
- Pies
- Pastries
- Pizzas
- Doughnuts
- Cereal (most packaged cereal is wheat-based and loaded with sugar)
All of the above listed foods contain high levels of excess carbs, sugars and anti-nutrients (wheat /wheat flour). The real route to weight loss is through a diet low in processed carbohydrates and high in beneficial nutrients.
Did you know, there are actually foods that heal?
Saturated fats, Amino acids, Vitamins and Minerals ALL contain their own Healing Powers (or properties). Amino acids can help you sleep which in turn improves mental health and allows the body to heal itself (with the aid of other amino acids, vitamins, minerals and phytonutrients). They also provide a multitude of other benefits throughout your body including protein synthesis, metabolism improvements, boost your immune system…
But these nutrients are vastly outweighed with the consumption of wheat-based foods. And if you also happen to be Gluten-Intolerant, you’ll be pleased to know you can improve your health aswell as lose weight. A healthy low-carb diet can help you reduce your gluten intolerance – which typically stems from an excess consumption of wheat-based products.
Balanced, Healthy Low Carb Diet
Focus on a balanced, nutrient-dense diet that includes a larger volume of low-carb, micronutrient-rich meats, vegetables and fruits.
You may hear / be told that grains are healthy. The trouble is they can also have a high carb count and/or have a higher glycaemic index. High Glycaemic Index (H.G.I) foods cause an increase in insulin levels to counteract the carbohydrate source. Elevated levels of insulin cause fat storage (insulin is known as a fat storing hormone).
Avoid highly processed foods, sugary beverages, and excessive consumption of high-calorie, low-nutrient items.
[With the demand for healthy eating and balanced diets being so high, corporations are cashing in with “false / misleading advertising and nutritional information”! Food manufacturing companies “clearly” state a small summary of the nutrients in any given food product. However, be aware that the processes used to create said food (and the way nutrients are listed) may lead to false identification of the actual nutritional information.]
What is a Balanced Diet?
Essentially, a balanced diet is one where there are sufficient micronutrients (vitamins, minerals, amino acids, antioxidants and phytochemicals) to fuel the metabolic, endocrine, immunity systems etc within the body. A healthy balanced diet does so much more than cause (and maintain) weight loss. A healthy balanced diet supports cardiovascular health, metabolic health, brain health, immunity system health and cellular regeneration throughout the body.
Weight Loss Tip #2: Portion Control
Portion control is a fundamental aspect of successful weight loss and long-term weight management. By focusing on high-micronutrient diets, individuals can naturally reduce their intake of unhealthy carbohydrates while still feeling satisfied and nourished. This approach not only supports weight loss but also promotes overall health and well-being.
Portion control is critical when serving carbohydrate rich foods such as rice, root vegetables (potatoes, carrots, swede, beetroot etc), and of course any pasta (which should be avoided or reduced to a minimum due to its high-carb, anti-nutrient nature) you may use.
As an example, during my weight gaining marriage I would measure out 3/4 cup of dried rice per person. This provided a substantial base for the chilli I would serve on top……
However, research into nutrition reveals excess carbs are stored as fat. This fat (from the glucose consumed) is typically stored in your abdomen causing belly fat (just one of the reasons I had piled on so much weight). Following this research any carbs consumed are strictly limited. In the case of rice it is 75g dry weight per person. Following this new limitation regime I have managed to reduce the excess carb intake and maintain lower fat storage levels – healthy weight management!
By reducing your carbohydrate intake, you inherently reduce the volume of glucose in your blood AND the volume of excess carbs that are stored as fat.
“Monitoring portion sizes can be crucial. Even healthy foods can lead to weight gain if consumed excessively. Be mindful of serving sizes and use smaller plates to help control portions and reduce the likelihood of overeating.By reducing your carbohydrate intake, you can limit the volume of glucose in your blood, reducing the volume of insulin needed to process the carbs AND reduce the volume of fat stored in your fat cells.”
Weight Loss Tips #3: Regular Exercise
What are the 7 Tips for Weight Loss (according to science) would not be complete without a section on physical exercise. Physical activity (especially fat burning exercises) is one of the top fat loss tips. Even if you were to successfully reduce body fat without exercise, you may discover you have loose, flabby skin. The skin (the body’s largest organ) also needs to be toned and exercised.
However, be aware of the notion that cardiovascular exercise is good for weight loss – it isn’t. Numerous scientific researches into cardiovascular vs hiit workouts (see below) show that HIIT is far more effective at weight loss. Repeated long, slow, boring cardio (walking, jogging, treadmills etc) can actually stress your body and cause your body to store more fat than it burns through this type of exercise due to the increase in the stress hormone – cortisol. Elevated levels of cortisol signal the brain to store more fat as a reserve for the next time it is under stress of long slow runs / treadmill sessions.
While aerobic exercises help burn calories, they can also form smaller but harder muscles (think Bruce Lee vs Arnold Schwartzenegger, Dwayne Johnson et al) while strength training and bodybuilding aids in building larger muscle. Muscle building requires higher volumes of carbohydrates (as glucose), amino acids and proteins which can boost metabolism and fuel fat loss (not all the excess weight will disappear as a portion of the excess fat will be used to fuel the muscle growth).
Big muscles consume more energy (glucose and proteins) than smaller muscles.
Weight Loss Tips #4: High Intensity Interval Training (HIIT)
A hiit workout for fat loss is highly effective at burning fat and is very time efficient. These short, intense bursts of exercise, followed by brief rests, elevate your heart rate (cardiovascular effect and benefit), boosts metabolism and burn calories even after your workout has ended. HIIT combined with a healthy low-carb diet can transform your body and potentially see a nominal weight loss of 1-2lbs overnight. I personally used this method (combined with a reduction in lifestyle stress) to lose 3lbs in 24 hrs!
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Weight Loss Tips #5 : Hydration
“Drinking water can aid in weight loss. Research has shown that drinking water before meals can reduce calorie intake, and staying well-hydrated can help support your body’s metabolic processes.“
However, drinking chilled or iced water can have a negative effect on your health and can even be fatal!. Recent research studies have revealed the potentially devastating results of drinking chilled water – especially in a hot climate or when the body is at a raised temperature (due to physical exercise).
Weight Loss Tips #6: Quality Sleep
“Poor sleep is linked to weight gain. Aim for 7-9 hours of quality sleep per night. Lack of sleep can disrupt hunger hormones, leading to increased appetite and potential weight gain.“
Quality sleep can be achieved through and energetic workout, increased levels of seratonin from a micronutrient rich diet and reduced stress levels.
Weight Loss Tips #7: Behavioural Changes
“Adopting healthier habits and mindful eating practices can significantly contribute to weight loss success. This involves mindful eating, avoiding emotional eating, and being conscious of triggers that lead to overeating.“
Behavioural changes are another essential section in the question What are the 7 Tips for Weight Loss (according to science). Behavioural changes are critical to undo the damage caused by carb rich and inflammatory diets. These behavioural changes can be as simple as slowing down as you eat your meal. Chew each mouthful at least 10 times. Nuts (Brazil nuts, walnuts, pecans, almonds, hazelnuts etc) should be chewed at least 20 times to release the multitude of micronutrients contained within.
This then breaks down the nuts into a paste that can be easily digested in the stomach for greater absorption of the nutrients into the body.
Behavioural changes can also include sitting upright at the dinner table to eat your meal instead of slouching in the sofa in front of the tv, trying to vary your eating routine with intermittent fasting. Research studies reveal that many Americans do not have any metabolic flexibility – that is to say they cannot switch form one source of fuel (ie carbs as glucose) to fats and continue their ever increasing cycle of obesity. Brief periods of fasting (over 12 hrs) can encourage the body to find alternative sources of fuel (ie fats).
What are the 7 Tips for Weight Loss?
The above 7 tips for weight loss are just the pinnacle of the preverbial iceberg that is weight loss. While using just a few of the above tips can lead you to fast initial fat loss (as I do in my weight management regime), there are many more fat loss tips awaiting to help you on your journey.
Of the above tips Calorie counting with a healthy low-carb diet should be your first port of call to replenish your missing vitamins and minerals. When we look at the science behind our body, obesity is typically caused by being malnourished. That is to say obese people are not consuming enough vitamins and minerals to fully support the metabolic processes within the body. Increasing your supply of micronutrients (vitamins and minerals) while reducing the excess carbohydrates will initiate a reduction in fat storage, a higher metabolic rate and lead to increased overall health and that all important weight loss.
Fat Loss Quest focuses on proven healthy weight loss methods. Healthy weight loss methods that helped me to lose weight fast naturally and permanently. Following these tips and my guidance, you will also learn how to lose weight fast, naturally and permanently.
Remember, you can lose weight fast and naturally, but sustainable weight loss takes commitment over time and beyond the initial loss. While individual results can vary (it is down to your personal focus, commitment and sacrifices you make for the sake of your health (and those of your friends and family).
Disclaimer
During the course of my life and specifically in regard to nutrition and weight loss, I have come across many disparities between healthcare professionals and their clinic / healthcare institute based policies. Very few of these so-called health professionals show true knowledge of the subject and many more are stuck in a 30 yr old belief system that undermines many up-to-date health and nutrition studies.
“Always consult a healthcare professional before making significant changes to your diet or exercise routine, especially if you have underlying health conditions or specific dietary needs.”