There are many weight loss theories online, but finding information that’s backed by science can be tricky. It’s important to know how to lose weight safely so that you don’t cause lasting harm to your body. Here are some top tips on how to lose weight at home and see results that won’t damage your health.
1. Increase your protein intake
Adding protein to your diet is key to weight loss - it’s one of the primary nutrients you’ll need if you want to shift the pounds. Your body burns calories when it’s metabolising protein so a higher protein diet can actually boost your metabolism by as much as 100 calories each day. What’s more, protein is more satiating so it will leave you feeling fuller for longer, which is a common issue when you’re dieting. By feeling fuller, you’ll consume fewer calories over the course of the day.
2. Up the amount of exercise you do
When it comes to understanding obesity, it’s important to remember that exercise is just as important as food. While a balanced diet is a great place to start, exercise will impact how quickly you lose weight and the health of your body.
Being active is important for weight loss, but it also provides a host of other health benefits such as improving heart health and improving your mental health.
3. Skip processed foods
Processed foods are typically very high in added sugars, fats and calories, so if your day-to-day diet is centred around ready meals and processed foods, it will be harder to lose weight. These types of foods are designed to make you eat as much as possible, and it can be all too easy to become addicted to eating junk foods due to how much salt and sugar they contain.
When you’re trying to lose weight, aim for healthy meals that are packed with fruit and vegetables, which are naturally low in fat and don’t contain processed sugars.
4. Consume more water
There is truth to the claims that drinking more water can help you with your weight loss. In fact, upping your intake of water by as much as half a litre a day could help you burn more calories, so it’s a good way to improve your health while also shifting excess weight. Try drinking water before meals and replace sugary drinks and coffee with water to skip additional calories throughout the course of the day too.
5. Speak to your GP about medication
If failing to lose weight, you can seek help from weight loss tablets. These are prescription medications that can help to treat obesity.
Some weight loss pills work by making it more difficult for your body to absorb fat while others make you feel fuller, so you consume fewer calories overall. Doctors usually prescribe weight loss pills for people who have a higher BMI, so if you think that you’d benefit from weight loss medication, it’s worth speaking to your GP.
6. Plan out your meals
Often, when we fall off the diet wagon, it’s because we get caught out and don’t know what to eat, so we reach for something quick and easy. This isn’t always the healthiest option, as snacks and convenience foods are typically laden with fat and calories. Instead, plan your week out in terms of your daily calories allowance so you can make nutrient-rich meals that adhere to your diet and are focused on whole foods.
7. Minimise alcohol consumption
Many people don’t realise just how many calories are in a glass of alcohol, but just a standard glass of wine can have as many calories in it as a piece of chocolate. There’s a reason why these drinks are known as liquid calories, as the likes of beer and wine are packed with sugar and calories.
It’s easy to have a few glasses of an evening without realising how much it’s impacting your diet. Alcohol can contribute considerably to weight gain, so if you’re trying to lose weight, it’s a good idea to skip the drinks in favour of water or something low calorie.