Go Organic : 10 Weight-Loss Strategies That Actually Work

You've certainly heard your fair share of bizarre weight-loss advice over the years, whether it's to drink celery juice every day or to eat weight-loss "cookies" instead of meals. Those tips are frequently offered by people who have no medical training.

But, just as there is a lot of bad weight-loss advice to avoid, there are also a lot of good, research-backed, and expert-approved solutions.

You could lose weight and feel more energized and confident if you follow these kinds of advice. What could be wrong with that?

And, while we understand that reducing weight might be difficult, it is still worthwhile, especially in terms of your health.

1. Slowly eat

"I teach my customers how to pick meals they enjoy, taste each morsel as it enters their lips, and chew slowly and thoughtfully. I tell them to chew gently and only swallow after the meal is completely chewed. It takes time for us to realize we're full. Eating slowly not only allows us to appreciate our meal more, but it also provides us with better satiety cues.”

2. If you bite it, you'll have to write it!

That's my guideline, and several studies have proven that keeping a food record may help you lose weight. One of my clients went on a week-long trip out of town. She stopped keeping a journal and gained 13 pounds as a result. I can assure you that maintaining a food record is beneficial!"

3. Work out with everything that moves.

"That's my mantra, and I've been saying it since I fractured my back and became paralyzed from the waist down." It may be done in bed, while sitting, standing, or walking. Simply move. People have the notion that five minutes don't make a difference; nevertheless, every minute does." (And a study published in the journal Progress in Cardiovascular Diseases in January 2014 found that physical exercise is essential for maintaining weight loss.)

4. Maintain a Gratitude Journal on a Daily Basis.

"Whether we know it or not, our eating habits are typically linked to our emotions." We tend to seek for sweets when we're anxious. I advise my customers that maintaining a gratitude diary on a regular basis will help them cope with stress by acknowledging it rather than reaching for dessert.

5. Batch Cooking and Preparation

Every Sunday, I make enough chicken for the week in a batch. I trim the fat, bake it with seasoning, weigh 3.5 ounces (oz), and store it in a jar with mustard and frozen vegetables so I can take one to work each day. I also divide 14 cups of rolled oats, 1 tablespoon (tbsp) natural peanut butter, 1 tablespoon (tbsp) powdered flax, and a sprinkle of protein powder and cinnamon into separate containers to sweeten. So all I have to do in the morning when I'm a zombie is add water and microwave!

6. Obtain a Sufficient Number of Zs

Sleep deprivation raises the hunger hormone ghrelin and lowers the ‘satisfaction' hormone leptin, which can lead to weight gain. When we don't get enough sleep, we crave salty and sweet foods. Why? Because your appetites for greater energy — aka higher calorie — meals grow whenever you sense more extreme hunger. We also know that lack of sleep affects our ability to think and process emotions, so it's easy to link this to a decreased ability to make sensible decisions in many aspects of life, including food. We can reasonably assume that if we flip the coin, we will make better decisions when we are well-rested. When it comes to eating, this means only eating when we are actually hungry and only until we are satisfied. Our hormones will also be more balanced because our bodies will have had more time to sleep, mend, and rejuvenate.

7. Don't Forget to Eat Your Food

Remember that the primary objective of our bodies is to keep us alive. When we are deprived of calories, which are basically our bodies' life energy, our bodies will do anything they can to live. Our bodies can tell which meals have a higher energy density and will want them more. Respect your hunger and don't trick your body into thinking it's starving. This goes against many popular dieting strategies, yet they don't work for most individuals in the long run. I recommend eating every four hours in general.

8. Drink plenty of water

According to research, those who drank two glasses of water before a meal lost more weight and kept it off than those who didn't. This straightforward suggestion serves two purposes. Thirst might be mistaken for hunger, leading to overeating. Water also makes you feel fuller, so you eat less at a meal.

9. Calories, not flavor, should be reduced.

You can use less cheese by choosing strong cheddar over mild cheddar, but you'll still get a lot of taste without feeling like you're on a diet.

2. 10. Once a Week, Weigh Yourself

The day, the hour, and the quantity of clothes were all the same. Remember that your weight is a five-pound range, not a single figure. Work on lowering the range rather than the precise figure.

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