Losing weight can be challenging, from deciding what to eat to getting the best results. But don’t worry, some excellent weight loss tips can make things easier! By making gradual changes to your diet, finding enjoyable ways to stay active, practising mindfulness, and nurturing a positive mindset, you can make significant progress towards your goals.
These tips to lose weight involve changing what you eat and how you live a bit. In this blog, we’ll go over useful tips to lose weight like what to eat, how to exercise, being mindful about your eating, and making changes you can stick with.
30 Weight Loss Tips by Certified Nutritionists
Here are 30 different weight loss tips discussed below that may help you in your weight loss to a great extent;
- Cut down on Calories
- Add more Protein to your Breakfast
- Add Protein to every meal
- Avoid Processed Foods
- Limit High-Glycemic Carbohydrate Foods
- Try replacing Fruits with Dessert
- Plan you Meals
- Use a Food Calorie Calculator to count your calories
- Use Daily Calorie Count Logger
- Be on a Calorie Deficit Diet
- Read Food Labels before consuming food
- Chew your food properly
- Exercise Regularly for at least 1 hour daily
- Include Weight Lifting in your exercise
- Get Enough Sleep
- Don’t Skip Meals
- Drink Enough Water to stay hydrated
- Eat Nutritious Foods
- Control your Portions
- Limit your Sugar Intake
- Incorporate Fibre-Rich Foods
- Avoid Liquid Calories
- Stay Active Throughout the Day
- Choose Healthy Fats
- Prioritize Lean Proteins
- Limit Late-Night Eating
- Get Creative with Cooking
- Practice Intermittent Fasting
- Celebrate Non-Scale Victories
- Monitor Progress
1. Cut down on Calories
There is a simple rule when it comes to shedding some weight, calories in and calories out. In simple terms, what you consume should be less compared to what you burn. This way you enter what is called a calorie deficit. But things can be easier said than done here are some pointers which can help you cut down on calories.
- Eat small portions: This is one of the best ways to cut down on calories. Simply, reduce the amount of food you consume bit by bit. You can start small and create a bigger deficit as you move forward. This is one of the best tips to lose weight.
- Low-calorie foods are key: You have to be smart when it comes to consuming foods. As far as feeling full is concerned, eat foods that are full of fibre such as leafy veggies. It will keep you full for longer.
- Drink more water: How come water has to do anything with weight loss you may wonder? But! It does. Drinking water keeps your metabolism at work all the time which means more calories burned. Hence, while following tips to lose weight make sure to drink good amounts of water throughout the day.
Hence, one of the best weight loss tips is to cut down on calories. Make sure to cut down calories bit by bit.
2. Add more Protein to your Breakfast
Protein has the highest thermal effect on Food out of all the other nutrients. The reason why having protein in your breakfast is one of the great weight loss tips is that protein increases satiety in the body. It keeps you full for hours eliminating your urge to eat more. This can reduce the overall calories you consume in a day leading to faster weight loss.
Here are a few tips to lose weight by making these protein food swaps in your breakfast;
- Regular yoghurt for Greek yoghurt: Greek yoghurt is higher in protein and lower in carbohydrates compared to regular yoghurt. It can provide a creamy and satisfying base for your breakfast.
- Cereals to Eggs: Eggs beat sugary cereal. Scrambled, boiled, or omelette style. Veggies on the side. Protein-packed power!
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3. Add Protein To Every Meal
Your meals and the amount of calories you intake will decide how quickly you lose weight. Adding protein to your meal is one of the smart weight loss tips and here’s why:
- It keeps you fuller: Protein keeps you full for hours on end. This makes you feel less hungry and as a result, you consume fewer calories throughout the day.
- Higher Thermic effect: Protein puts your body to work. Your body burns calories when it digests and absorbs protein. This can help in weight loss.
Here are a few tips to lose weight by making these protein food swaps in your meals;
- Chickpea Pasta instead of Regular Pasta: Swap out your regular pasta for chickpea pasta. Chickpea pasta is made from chickpea flour, which is higher in protein and fibre compared to traditional wheat pasta.
- Grilled Tofu instead of Chicken: Instead of opting for chicken, try grilled tofu as your protein source. Tofu is a versatile plant-based protein that absorbs flavours well.
To know more about what to add to your meals for weight loss read our Weight Loss Blogs.
4. Avoid Processed Foods
If you want to lose weight then one of the best tips to lose weight you can follow is to stay away from processed foods. Here’s why:
- They are high in calories: There is nothing good that comes with processed foods apart from a lot of health issues. Processed foods are high in calories and guess what? low in nutrients. Therefore, if you are habitual in consuming processed foods, one of the best tips to lose weight for you will be to avoid them at all costs.
- They contain excess sugar and salt: Hidden sugar and salt are your enemies when it comes to weight loss. Also, they lead to many chronic health conditions like High Blood Pressure and Diabetes.
Weight loss does not have to be boring. Here are some delicious Weight Loss Recipes you can make at home.
5. Limit High-Glycemic Carbohydrate Foods
Carbohydrates are not bad for the body but it is the High GI carbs that take a toll on the body. High GI carbs are broken down quickly by the body which causes a rise in the blood sugar levels which can lead to weight gain.
Here is one of the smart good weight loss tips, you can swap high GI foods with low GI foods;
- Swap white bread with homemade multigrain bread: Replace white bread with homemade multigrain bread to avoid quick blood sugar spikes. Multigrain bread’s lower Glycemic Index (GI) provides sustained energy release and added nutrients.
- White rice with Quinoa: Opt for quinoa over white rice for steadier blood sugar levels. Quinoa’s lower GI and complete protein content offer lasting energy and better nutritional value.
Figuring out what to eat can be tough, especially when losing weight. That’s why opting for the right Weight Loss Plans can help.
6. Try Replacing Fruits With Dessert
Let’s just agree that we all have a sweet tooth. Desserts are fine if you consume them once in a while but if consumed daily they can do a lot of harm to your health and set you way back in your weight loss journey.
Usually, deserts are filled with sugar, refined carbs, salt, and a whole lot of other unhealthy ingredients which make them high in calories. This is the reason why something as small as a muffin has more than 300 calories.
One of the best weight loss tips here is to swap the desert with fruits;
- Chocolate cake to a bowl of mixed berries: The natural sweetness of the berries satisfies your cravings while providing vitamins, fibre, and antioxidants.
- Ice cream to sliced Watermelons: Watermelon’s refreshing sweetness and high water content make it a delightful dessert alternative that’s hydrating and low in calories.
7. Plan You Meals
Planning your meals is a great one of the best weight loss tips. It can help you stay on track and avoid unhealthy foods. When you plan your meals ahead of time it can give you enough time to prepare healthy meals.
Another way how all the weight loss tips can help is, to plan your meals you pay more attention to what you have to eat and this can help you to make smarter eating choices and support the effect of all other weight loss tips! Read more about how to lose weight fast.
8. Use A Food Calorie Calculator To Count Your Calories
So by now, you may have realized the role calories play in weight loss. It’s simple, fewer calories in and more calories out. While losing weight you have to keep track of the calories you consume during the day and it can be a hassle.
Using a food calorie calculator can make things easier for you in this regard. It is simple to use, all you have to do is enter the food item and it will display a list of calories and macronutrients in that food. Useful to keep track of your calories. This is another one of the great tips to lose weight. Here are some weight loss drinks that can help you to lose weight.
9. Use Daily Calorie Count Logger
Looking to track the number of calories you consume in a day? Use a calorie count logger. By doing so you can make smarter eating choices. Following this tip to lose weight can help you with:
- Calorie tracking: Keeping track of the calories you consume in a day and making sure you do not exceed the maximum number of calories required for the day.
- Better eating choices: Being more aware of the food you eat and the calories in it can help you get ahead in your weight loss journey.
10. Be On A Calorie Deficit Diet
Out of all the tips to lose weight, this is by far one of the most important tips to lose weight. Losing weight simply relies on calories in and calories out. This means you should consume fewer calories and burn more. A calorie deficit simply means consuming fewer calories than your maintenance calories in a day.
A calorie deficit makes the body run out of glycogen stores. As a result your body then starts to burn fat for energy which eventually reduces the body weight.
11. Read Food Labels Before Consuming Food
This is one of the great weight loss tips for everyone. The foods you consume can sometimes have suspicious labels. The food may be labelled as healthy but when you read the ingredients turns out it is filled with sugar and oil.
Therefore, it is really important to read the food labels properly before buying or consuming foods. This will make you more aware and help you make better food choices. You can also use this Food Calorie Calculator.
12. Chew Your Food Properly
Weight loss tips like chewing your food are often ignored and a lot of people don’t pay attention to chewing the food properly. You will be surprised to know that chewing your food properly can help you in weight loss, Here’s how:
- When you chew your food properly you send a signal to your brain that you are full.
- Proper chewing can help in better digestion.
Hence, the next time you catch yourself gobbling down your favourite food remember to chew it properly.
13. Exercise Regularly For At Least 1 Hour Daily
Weight loss tips like exercise are the best way to shed some weight. It is not only good for the body but also for the mind as it helps in the release of serotonin. People of all ages can benefit from exercise. Exercise can help you to lose weight by:
- Burning calories: When you exercise your body burns calories. This combined with a calorie deficit is the best way to lose weight.
- It helps burn fat: When your body is out of glycogen stores in the body it starts using fat as a source of energy. Here is a tip to lose weight – you can add more cardio to your exercise.
- Speeds up Metabolism: There have been many studies and research that show how exercise helps to boost your metabolism. When you are done exercising your body is still burning calories to repair your body tissue and muscles.
Hence, if you are looking to lose some weight, make sure to exercise daily.
14. Include Weight Lifting In Your Exercise
Including weight lifting in your exercise routine is one of the fantastic weight loss tips. Weight lifting, also known as resistance training, brings numerous benefits beyond just building muscles, such as increasing the metabolic rate of the body.
Muscles have a higher metabolic activity than fat tissue. Hence, by building more muscles you are not only burning calories but also increasing your metabolism.
15. Get Enough Sleep
Getting good sleep is essential if you are trying to lose some weight and for the well-being of your body and mind. Your body needs the much-needed rest after working all day long. Here’s how good sleep plays a huge role in weight loss:
- Appetite control: When you are sleep deprived your body produces the hunger hormones called ghrelin. This increases your appetite and as a result, you end up eating more.
- Less stress: When you sleep well the stress hormone in your body called cortisol is at minimal levels. Increased cortisol in the body is associated with weight gain.
Therefore, one of the best tips to lose weight you can follow is to make sure you get sufficient amounts of sleep.
16. Don’t Skip Meals
Now this is one of the most underrated weight loss tips and might surprise a lot of people. Skipping meals should help in weight loss right? Well, that is not the case. When you skip meals the chances of you overeating in your next meal are very high. This means more calories consumed.
Also, when you eat meals at regular times your metabolism is at work since your body is breaking and absorbing the food. Hence, making sure you consume your meals on time is one of the best tips to lose weight.
17. Drink Enough Water To Stay Hydrated
One of the best weight loss tips you can follow is to consume sufficient amounts of water. Water helps to boost your metabolism for a short period. It also helps to keep you full when consumed before meals.
18. Eat Nutritious Foods
This is one of the best weight loss tips to lose some weight. Consuming nutritious foods keeps you fuller for longer. Foods rich in protein and fibre are crucial for weight loss. Fibre slows down digestion which reduces your appetite.
Protein on the other hand has the highest Thermic Effect of Food of all the other nutrients. Hence, consuming nutritious foods can give you an upper hand when losing weight. A great tip to lose weight you can follow is to make your meals high in protein, moderate in carbs and fibre, and low in fats.
19. Control Your Portions
This is one of the simplest tips to lose weight which a lot of people fail to follow. Controlling your portion sizes can help you to lose weight. When you reduce your portions you end up consuming fewer calories.
20. Limit Your Sugar Intake
One of the best weight loss tips you can follow is to stay away from sugar. It offers nothing to the health and is detrimental to it as well. Excess sugar consumption spikes your blood sugar levels which leads to weight gain. Not only this but it also puts you at risk of developing Type 2 Diabetes. Reducing your overall sugar intake is a good tip to lose weight.
21. Incorporate Fibre-Rich Foods
Fibre is your ally in weight loss. It keeps you full for longer periods, reducing the temptation to overeat. Whole grains like brown rice, quinoa, and whole wheat bread, along with legumes, fruits, and vegetables, are excellent sources of fibre. These foods not only aid digestion but also stabilize blood sugar levels, preventing energy crashes and the urge to snack.
Here is how you can implement this one of the many useful weight loss tips: fibre Food Swaps you can make;
- White Rice to Brown Rice: Replace white rice with brown rice to increase your fibre intake and add more nutrients to your meal.
- Regular Pasta to Whole Wheat Pasta: Opt for whole wheat pasta instead of regular pasta to boost fibre content and improve nutritional value.
- White Bread to Whole Grain Bread: Choose whole grain bread over white bread to enjoy the benefits of higher fibre and additional nutrients.
22. Avoid Liquid Calories
Liquid calories can quickly add up and hinder your weight loss efforts. Sugary beverages like sodas, energy drinks, and even some fruit juices are often high in calories but don’t provide the same satiety as solid foods. Opt for water, herbal tea, or other low-calorie drinks to stay hydrated and save calories for nutritious foods.
Here is how you can implement this one of the many useful weight loss tips: Avoiding Liquid Calories;
- Don’t buy sugary Tetra pack juices
- Carry a water bottle or homemade lemonade with you during the summer.
23. Stay Active Throughout the Day
Being physically active doesn’t just mean structured workouts. Find opportunities to move throughout the day. Take short walks, stand instead of sitting, do household chores, or use a standing desk. These small actions contribute to your daily calorie expenditure and support weight loss.
Here are a few points and tips to lose weight by Staying active throughout the day;
- Once a week, use public transportation. Doing so will encourage walking to and from pick-up and drop-off points, adding a beneficial physical activity element to your routine.
- For example, if you have to go to the 7th floor, then you can use the stairs to the 2nd floor and then take the stairs.
24. Choose Healthy Fats
Not all fats are bad for you. Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are important for overall health and aid weight loss. These fats provide satiety, improve nutrient absorption, and support vital bodily functions.
Here are a few tips to lose weight by introducing these healthy fats swaps;
- Vegetable Oil to Olive Oil: Replace vegetable oil in cooking with heart-healthy olive oil. Drizzle it over salads or use it for sautéing for added nutritional value.
- Creamy Dressings to Nuts and Seeds: Instead of creamy dressings, top your salads with a sprinkle of chopped nuts or seeds like almonds, walnuts, or sunflower seeds to enjoy a dose of beneficial fats.
25. Prioritize Lean Proteins
Protein is essential for maintaining muscle mass during weight loss and can also help control appetite. Lean protein sources like chicken, turkey, fish, tofu, and legumes are low in calories and high in protein content, making them ideal choices for weight loss meals.
Here are a few tips to lose weight by introducing these food swaps;
- Processed Meats to Grilled Fish: Opt for grilled fish like salmon or cod instead of processed meats like sausages or bacon for a lean protein source.
- Red Meat to Legumes: Replace some servings of red meat with legumes like lentils, chickpeas, or black beans to add plant-based protein and fibre.
- Regular Cheese to Cottage Cheese: Switch to low-fat cottage cheese as a protein-rich snack or topping option that’s lower in saturated fat.
26. Limit Late-Night Eating
Late-night eating can be a weight loss pitfall. Your metabolism tends to slow down in the evening, and consuming large meals close to bedtime can lead to weight gain. Aim to finish your last meal a few hours before bedtime to allow your body enough time to digest.
Here are a few points and tips to lose weight by limiting late-night cravings;
- Avoid using phones or social media before bedtime. This practice helps you avoid exposure to food-related content, ultimately reducing the likelihood of nighttime cravings.
- Even if you wish to add something at midnight, eat healthy. This will be a great start to avoiding high-calorie foods.
27. Get Creative with Cooking
Cooking your meals gives you control over ingredients and portion sizes. Experiment with herbs, spices, and healthy cooking techniques to make your meals tasty without relying on excessive fats, sugars, or salt. Trying new recipes keeps your meals exciting and helps you stay on track.
Here are a few points and tips to lose weight by cooking creatively;
- If you’re a beginner, start by cooking easy and quick-to-make dishes. Examples could be a banana oat smoothie or roasted mashed potatoes.
- Look for healthy swaps for high-calorie foods—for example, makhanas with popcorn, and homemade lemonade with Lime Soda.
28. Practice Intermittent Fasting
Intermittent fasting involves cycling between periods of eating and fasting. This approach can help reduce calorie intake and improve insulin sensitivity. Common methods include the 16/8 method (16 hours fasting, 8 hours eating) or the 5:2 method (regular eating for 5 days, limited calories on 2 non-consecutive days).
Here are a few points and tips to lose weight by implementing intermittent Fasting;
- Choose Filling Foods: Break your fast with nutrient-dense, filling foods like lean proteins, whole grains, vegetables, and healthy fats.
- Plan Your Meals: Plan your meals ahead of time to ensure you have balanced options ready to break your fast.
29. Celebrate Non-Scale Victories
Weight loss isn’t just about numbers on the scale. Focus on non-scale victories like improved fitness levels, increased energy, better sleep, and enhanced mood. These positive changes reflect your progress and motivate you to continue your healthy habits.
Here are a few points and tips to lose weight by celebrating non-scale weight loss victories;
- New Fitness Gear: Reward yourself with new workout clothes or gear as you achieve non-scale victories.
- Active Social Events: Plan social activities like hikes or sports to celebrate your progress while staying active.
30. Monitor Progress
Keeping track of your weight loss journey helps you stay accountable and motivated. Use a journal, app, or even photos to document your progress. Tracking not only shows how far you’ve come but also helps identify patterns, both positive and negative, in your weight loss efforts.
Here’s how to monitor your progress and implement this one of the many weight loss tips;
- Photos: Take before-and-after photos to visually see changes in your body composition over time.
- Health Indicators: Track other health markers like blood pressure, cholesterol levels, and blood sugar if relevant.
Conclusion – Tips to Lose Weight
Losing weight can be a challenge, but it is possible with the right approach. There are many different weight loss tips and strategies that can help you lose weight, and the best approach for you will vary depending on your circumstances.
Here are some additional weight loss tips that may help prove to be supportive for your mental health;
- Manage stress- Stress can lead to unhealthy eating habits and weight gain. Find healthy ways to manage stress, such as exercise, yoga, or meditation.
- Set realistic goals- Don’t try to lose too much weight too quickly. Aim for a healthy, sustainable weight loss of 1-2 pounds per week.
- Find a support system- Having people to support you on your weight loss journey can make a big difference. Talk to your friends and family, or join a weight loss support group.
If you are struggling to lose weight on your own, talk to your doctor or a professional. They can help you create a personalized weight loss plan that is right for you.
What are 5 tips for weight loss?
Here are the best 5 tips to lose weight:
- Maintain a calorie deficit
- Exercise regularly
- Add more fibre and protein to your diet
- Get enough sleep
- Drink more water
What is the fastest way of losing weight?
The fastest way to lose weight is to be in a calorie deficit and exercise regularly.
How can I slim my body naturally?
You can make your body slimmer by making dietary changes such as eating meals on time, being in a calorie deficit, eating more fibre and protein, and exercising regularly.
How can I lose 5 kg in a week?
There isn’t a guarantee that you will lose 5kg in a week or not. The best thing you can do is to maintain a calorie deficit and exercise regularly.
What are some key things to remember while following the tips to lose weight?
A lot of people want instant results which is not ideal in weight loss. Weight loss can take some time and cutting down on excess calories to lose weight can have adverse effects on the body