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5 Fat Loss Tips That Actually Work

fat loss

In the United States, nearly 48% of African-American adults are obese. Compared to those with a healthy weight, obese individuals are at increased risk for many serious diseases and health conditions, including high blood pressure, heart disease, and strokes.

Despite these sobering facts, there are some proven ways to overcome the negative effects of obesity. Each of the methods below has been proven to contribute to reducing excess calories and improving fat loss as a result.

Start Resistance Training

Resistance training is not just for professional athletes. Building lean muscle helps you to burn excess calories even when you are at rest. Muscle tissue is lean and denser than fat, and not only will it allow you to burn calories while you exercise, but it comes with health benefits that help you have more energy.

Reducing the fat around organs is vital to living well and is an added benefit of resistance training.

Increase the Protein in Your Diet

Protein builds skeletal muscle but also functions in building strong hair, skin, and nails. Proteins allow you to have a sense of fullness longer and can help reduce cravings.

In addition, protein protects the body by making antibodies that bind to and remove foreign particles from the body.

Have More, Better Quality Sleep

In a study reported by the Mayo Clinic, adults who slept just four hours per night reported much more frequent cravings and an increased appetite when compared to those who slept 10 hours. An increase in hormones responsible for managing appetite may be the cause.

Improve sleep hygiene by going to bed at the same time and waking up at the same time. Be sure to keep the room dark, quiet, and free of distractions like TVs and brightly lit screens. This sleep schedule will lead to improved recovery from exercise but also from the business of the day.

Reduce or Eliminate High-Calorie Drinks

With no nutritional value, high-calorie drinks are easy options for flavor but not the best when it comes to reducing your appetite. Those calories get stored as fat and can cause spikes in blood sugar and insulin. This further increases your appetite and makes you feel sluggish.

Alcohol comes with excess calories, but it also slows your body’s fat-burning and turns up your appetite. Usually, when you have an alcoholic drink, your cravings are met with food choices that are not consistent with losing weight and dropping excess fat. In addition to the significant health risks of overconsumption of alcohol, it is not a wise addition to a plan for weight management. Cut out high-calorie drinks.

Adding Fiber to Feel Fuller

Fiber adds bulk to the things you eat and allows your body to rid itself of waste better than if you had too little. Drawing more water into your digestive tract means you will not be feeling those cravings so soon, and it can protect you from excess weight gain.

Fighting against unhealthy levels of weight gain is part of a plan that can work for anyone. Partnering with a professional care provider can even help address condition-specific challenges that stand in the way of your weight loss efforts. Take charge of your life and fight for your vitality.

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Published on
4 mins read

Thinking About Trying Weight Loss Pills? Try These 5 Healthy Lifestyle Changes First

If you are a woman who’s: 1). breathing and 2). also has social media, then you’ve likely been bombarded with ads featuring weight loss tummy teas, pills, and other trendy diet plans.

Of course, weight loss pills have perpetuated diet culture for decades, but now that social media is around, it’s easier to fall susceptible to this potentially dangerous trend.

weight loss pills

Are weight loss pills safe to take?

Weight loss pills are often marketed as natural health aids, but if you look closely at the ingredients list of some of these bottles, they are far from healthy. According to National Capital Poison Control, many weight loss pills contain contaminated, ineffective, and dangerous ingredients that could lead to serious side effects.

So, if you’re interested in trying out these pills for yourself, proceed with caution and consult your doctor because many popular pills are unregulated by the FDA.

Committing to lead a healthier lifestyle is great, and doctors and scientists recommend making lifestyle changes to achieve sustained weight loss and other improved health outcomes. So, before you tap “Add to cart” on that random diet pill, try out these five healthy lifestyles changes instead:

Take charge of what’s around you

One of the first steps to a healthier lifestyle is taking a hard look at your current habits and your “cues.” Think of your cues as triggers that make you want to eat certain foods or partake in certain activities. Once you identify your triggers, try to replace your usual response with a healthier one! For example, if watching TV makes you snack on unhealthy foods, try reaching for a new, more nutritious snack instead.

Move those muscles

Just 30 minutes of brisk walking for 5 days out of the week will help you reach the optimal physical activity for each week, which is 150 minutes. Many of us have been less active than usual this year, so make it a point to add physical activity to your routine gradually.

Watch how you eat

When we eat in a distracted state, it’s easy to miss our body’s signals. Instead, focus on eating more mindfully, pay attention to if and how you enjoy the food you’re eating, and most importantly, notice when you feel full.

Find your healthy eating style

Who says healthy eating has to be boring? Make the switch to eat more nutrient-dense foods like whole fruits, veggies, whole grains, and protein, but have fun with it! Switch up your proteins weekly, or try cooking frozen veggies when you need a break in the kitchen. Find your unique healthy eating style and stick to it!

Drink more water

Are you staying hydrated enough? If you’re constantly fighting off fatigue, headaches, and dry skin, that’s your cue to drink more water! Staying hydrated can help suppress the appetite, boost metabolism, and make exercise easier.

Weight loss becomes much more sustainable when you commit to making healthier lifestyle changes. If you’re interested in any type of diet pill, remember to always consult your doctor first.

Written by Reese Williams

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