15 Clinically Proven Weight Loss Tips

Let’s be honest, people are always searching for new weight loss tips because they want to lose pounds and they want immediate results, but this is just wishful thinking. To lose weight permanently and effectively it will be a rather slow progress, all depending on your metabolic rate and how much you need to lose.

There are however some proven tried and true weight loss tips for aiding in the weight loss process, and I can make you familiar with them.

Tip #1 ­ VISUALIZE YOUR SUCCESS

I read an amazing story once. It was about a man who desperately wanted to lose weight. So he put out a picture in a magazine of what was his ideal body. Each night before bed he visualized this body with his head on it. After following a healthy diet for 3 months with moderate exercise his results were astonishing. You literally couldn’t tell the difference between his body and the body in the magazine that he had cut out. Michelangelo said it best with: “What I desire, I must first imagine. What I imagine, I create” .

TIP #2 – JOURNALING

Writing down your daily food intake is a way to acknowledge the importance of your weight loss mission and help you to take it seriously. Tracking your food, your emotional triggers, and daily physical activity helps you identify patterns and habits that lead to overeating and inactivity. Just the act can keep you on task: When you know you have to write it down, sometimes that doughnut becomes less appealing! The National Weight Control Registry says that journaling is one of the most powerful tools used by all successful dieters.

Advice: At least once a day, journal your foods by clicking “My Journal” in the navigation on the site. You can track your meals all at once and click “submit,” or you can enter the foods several times a day (use the save option and click “submit” when you are done for the day.) “My Journal” provides daily feedback on how you are doing on your plan and analyzes your weekly intake after seven days.

Tip #3 ­ CHOOSE APPROPRIATE PORTION SIZES

USDA statistics show that because of increased portion sizes, the average total daily calorie intake has risen from 1,854 calories to 2,002 calories over the last 20 years. That increase—148 calories per day—theoretically works out to an extra 15 lbs. every year. Portion size is important to weight management. Employ a common sense approach, such as using the palm of your hand or your clenched fist for gauging portion sizes.

Advice: Slow Down! Another useful tip is to slow down your eating and chew on each mouthful for longer. This will give your brain time to catch up and register that you are full.

TIP #4 – EXERCISE DAILY

Get moving! Exercise burns calories and suppresses the appetite. The National Academy of Sciences recently set new recommendations of 60 minutes of exercise per day, up from 30. But don’t panic! Only 30 minutes per day needs to be vigorous activity; use other activities of daily living to add up to the remaining 30 minutes. Here’s even more help: a study in the Journal of American College of Nutrition showed that you can get the same benefits from 10-minute increments as with 30 minutes of continuous exercise.
Advice: Exercise at least a half hour each day for five days out of the week. Biking on a stationary bike while reading is a great form of exercise to slim legs.

TIP #5 – PLAN YOUR MEALS

You may even want to try different recipes and decide what works for you before you begin your training program. Experiment with different seasonings, try a variety of vegetables, and find which microwave settings work best for preheating food. By the time you’re ready to start, you’ll have the supplies you need and the confidence that you know what you’re doing. Then, fix your meals in advance and freeze them. It’s important to shop at least once a week. If you forget, you’ll run out of good food and be tempted to cheat on your meals. Get containers to store your food. Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food. Having nutritious meals within reach during a hectic day can keep you on track.

Advice: Never allow yourself to get too hungry. It is always better to eat small, healthy regular snacks. By starting off your day with a good healthy breakfast you can keep your hunger under control and prevent over eating. Similarly drinking water before you eat is another great way to reduce your meal portions and stay fuller for longer.

TIP #6 – BELIEVE IN BREAKFAST

You can actually lose weight by eating breakfast! The National Weight Control Registry cites breakfast as one of the key factors to long-term weight control. In fact, studies published in the American Journal of Clinical Nutrition show that people who skip breakfast tend to be heavier that those who eat a nourishing meal. How can that be? A healthy breakfast keeps blood sugar and hormone levels stable while your metabolism hums along at a higher level, burning more calories.

The human body follows a circadian rhythm, which means that the same foods eaten at breakfast and lunch are processed differently than when eaten at dinner. Studies show that when you eat your daily protein and fat at breakfast you tend to lose weight and have more energy; however, eating the same things at dinner tend to increase tendencies toward weight gain.

Advice: Don’t skip breakfast. Whatever you do follow this advice, because otherwise you are much more likely in fact prone to binge later in the day.

TIP #7 ­ SIX MEALS PER DAY

Eat 5 – 6 healthy, small meals per day. Men should shoot for 6 meals a day while women should try to get in 5 meals per day. Yes, you heard me right and you may have heard it before, but please take notice this time. Frequent, small, healthy meals provide a number of benefits that will help you reach the highest fitness level possible. Frequent eating revs up your metabolism due to the thermal effect of food. This is because the breakdown and absorption of food itself requires a substantial number of calories.
You will feel 10x better by eating smaller, more frequent meals. Your energy level will soar and your hunger cravings will be destroyed. This is because eating 5 to 6 meals per day helps maintain a balanced blood sugar level, preventing hunger attacks. Be sure to eat your last meal at least an hour before going to bed. This is in direct contrast to the calorie depriving diets that send your blood sugar levels into havoc, with too many peaks and valleys. In addition to all these benefits you will never feel deprived. You may even find it a bit difficult to eat this much food. But it will certainly help you in the long run!

Advice: Never go more than 4-5 hours without food Skipping meals encourages bingeing and crushes your willpower. By making sure that you eat three meals per day you can control your hunger and manage your appetite.

TIP # 8 – INCLUDE PROTEIN IN EVERY MEAL

Research from the University of Illinois reported in the Journal of Nutrition suggests that eating more high-quality protein can help a person maintain muscle mass and reduce body fat during weight loss. That’s because of L-leucine, an amino acid, which spares muscle proteins during weight loss, so you only lose the fat and not the muscle. Maintaining muscle during weight loss is essential because it helps the body burn more calories.

However, too much protein can strain your kidneys, leach calcium from your bones, and prevent you from eating all the other nutritious foods in your diet. So be sure that the protein you eat is just one part of a well-balanced diet.

Advice: Eat lean protein from a wide variety of sources including eggs, fish, poultry, meat, low-fat dairy, beans, and nuts.

TIP #9 – BUDDY UP!

Getting support from others is a great way to help you maintain your new eating and physical activity habits. Successful losers have great support systems, according to research from Brown University published in The Journal of the American Medical Association. Find someone with the same goals as you, then help one another discover those habits that led to overeating and inactivity. Then brainstorm ways to change them into new healthy behaviors.

Advice: Have a contest to see who can lose the most weight in the shortest period of time. Competition brings out the best in people.

TIP #10 – LOSE FAT NOT WEIGHT

What?? Are you saying weight loss is bad??? Yes it is! Fat loss is the KEY to long term weight loss. Weight includes Fat, Muscle, and Water. Losing lean muscle tissue causes your metabolic rate (the rate at which you burn fat) to slow down drastically. Keeping muscle and even building lean muscle sends your metabolic rate into overdrive. Building lean muscle will allow you to be able to eat more calories and still lose weight because you will need to feed you new muscles. The best way to prevent muscle loss and build lean muscle is to lift weight and eat more protein.
Advice: The popular diet pill ingredient ForsLean was actually Patented for its ability to INCREASE Lean Muscle Tissue which leads to Long Term Fat Loss Success.

TIP #11 – EAT COLORS AND GRAINS

Colorful produce and whole grains contain complex carbohydrates, a wealth of disease-fighting phytonutrients, very few calories, and virtually no fat. Fruits and vegetables are chock full of fiber, vitamins C, A, and K, folate, and potassium. The deeper the color, the richer the nutrients and the potential for greater health benefits. Whole grains not only provide an excellent source of carbohydrate, vitamins, minerals, and fiber, but researchers have found more phytonutrients that help fight cancer, heart disease, and prevent diabetes. Whole grains are digested more slowly and therefore are more satisfying for a longer period of time. Read the label and choose foods made of 100% whole grains. We recommend you choose a wide variety of healthy carbohydrates to get all the vitamins and minerals you need each day.

Advice: Check our list of “Negative Calorie Foods”. The majority of these are produce that will help you lose weight!

TIP #12 – EAT MORE FIBER

Fiber makes us feel full sooner and stays in our stomach longer than other substances we eat, slowing down our rate of digestion and keeping us feeling full longer. Due to its greater fiber content, a single serving of whole grain bread can be more filling than two servings of white bread. Fiber also moves fat through our digestive system faster so that less of it is absorbed.
Refined grains like white rice and those used to make white bread and sugary breakfast cereals have had most of their fiber and nutrients stripped away. They turn into blood sugar (glucose) so fast that, like sugar itself, they can cause a spike in our insulin level. This tells our body that plenty of energy is readily available and that it should stop burning fat and start storing it. Eating foods with plenty of fiber will help keep our blood sugar at a more consistent level.

Advice: One of the cheapest fiber supplements is Glucomannan. Because Glucomannan is a fiber, it can assist with weight loss and healthy weight maintenance by expanding in the stomach and absorbing fats. Absorbed fats are eliminated from the body and do not undergo digestion, thus nullifying their caloric effect. Also, glucomannan occupies space in the stomach and provides feelings of fullness. You’ll eat less when this happens, and this will direct your body to tap into body fat stores for energy. Simply, you’ll have a better chance of burning fat and losing weight when you use glucomannan. One of the most popular Glucomannan supplements is Dieters Cheaters Caps. Dieters Cheaters Caps is available for as little as $0.52 per serving.

TIP #13 ­ DRINK WATER

Water is the World’s Cheapest Appetites Suppressant. Take your body weight and divide it in half. That’s how many fluid ounces of water you should be drinking each day. Water is the cheapest appetite suppressant you will ever consume… So drink it in to be thin!

TIP #14 – CHEAT!

By enjoying the occasional treat food, you avoid feelings of deprivation (which can lead to binging). Looking forward to a “Free Day” also gives you extra motivation during the week. (You think: I’ll make a smart, healthy choice now, because I can eat whatever I want on my Free Day.) Moreover, a Free Day also helps prevent your body from going into “starvation mode,” which some experts believe can happen after an extended period of calorie restriction.

Proponents of the “Free Day” usually recommend that we try to keep our treats and cheats down to moderate portions. Basically, don’t eat the entire pizza. But it’s ok to have two or even three slices if you want them. Moreover, Cheat Meals help you break free from the “all or nothing” mentality.

I no longer binge because “I blew my diet, so I might as well eat what I want for the rest of the day.” Instead, when I eat something that’s not part of my plan, I say to myself, “Well, I’ll just count that as one of this week’s Cheat Meals.” Then I get right back in my program. My opinion: Cheat Meals and Free Days are absolutely necessary.

TIP #15 – REWARD YOURSELF

Have a list of incentives to choose from when you hit small goals such as 5 or 10 pounds of weight loss or getting regular exercise. That will boost your self-esteem, and studies say self-esteem can keep you from succumbing to emotional eating.

The only warning, don’t use food as a reward. Try a spa service, detailed car wash, go to the movies in the afternoon, call or write an old friend, or my favorite, go shopping.

Our 15 Tips are based on science. These tips will help you successfully lose weight and keep it off . By making changes in your lifestyle and eating habits you will rewarded with life-long results.