She Strengthens

Kicking Off a Healthier You: 10 Science-Backed Tips for Weight Loss

As we embark on a new year, millions of people around the world are making resolutions to get healthier, fitter, and happier. If losing weight is on your agenda, you’re not alone. In fact, a staggering 50 million American adults start dieting in the first two weeks of January. To help you achieve your weight loss goals, we’ve gathered 10 evidence-based action steps to get you started.

Set Realistic Expectations

When it comes to weight loss, setting realistic goals is crucial. Consider your lifestyle, routine, and upcoming events to determine a achievable target. Unrealistic goals can hinder long-term success. Research shows that obese patients with unrealistic expectations tend to struggle with weight loss.

Get Stronger, Lose Weight

Incorporating strength training into your routine can have a significant impact on weight loss. Not only will you tone up, but you’ll also boost your metabolism, aiding in weight loss. Studies have consistently shown that strength training increases resting metabolic rate and norepinephrine levels.

Mind Over Matter

Weight loss is as much a mental game as it is physical. Focusing on positive expectations and visualizing yourself meeting your goals can make all the difference. Research has shown that successful weight loss is associated with positive outcome expectations.

Smart Substitutions

Almost every favorite dish can be made healthier with a few simple substitutions. Try swapping avocado for butter or unsweetened applesauce for sugar. Even desserts can be made healthier!

Visualize Your Food Choices

Believe it or not, picturing yourself eating a particular food can decrease your desire to eat it. This technique can be a powerful tool in your weight loss journey.

Keep Track of Your Progress

Recording what and when you eat is a proven way to aid in weight loss. Whether you prefer a traditional food diary or a mobile app, tracking your progress can help you stay on track.

High-Intensity Workouts

Short, intense bouts of exercise like tabata can help reduce body fat and provide a powerful workout in a short time. Research has shown that high-intensity intermittent exercise training is effective in reducing body fat.

Portion Control

Getting a handle on portion sizes is crucial for weight loss. Use portion-controlled entrees and fight portion distortion by understanding what a sensible serving looks like.

Savor Your Food

Eating slowly gives your body a chance to feel full, making it less likely that you’ll overeat. Research has shown that eating slowly increases the postprandial response of anorexigenic gut hormones.

Stay Hydrated

Drinking water keeps us feeling full, which means fewer calories consumed. Research has consistently shown that drinking water is associated with weight loss in overweight individuals.

Which of these tips will help you most on your weight loss journey? Share your thoughts in the comments below!