What is the best way to lose weight? “Buy our product, and you’re guaranteed to lose 30 pounds in a month!”
We see this kind of marketing everywhere but do these products work, and are they safe?
The weight loss industry is rife with scams and pseudo-science. As a result, we have lost all recognition of what is and isn’t true. Over and over again, we find ourselves tricked by these miracle cure products — even when our heads tell us they can’t possibly work.
If you’re willing to do anything to lose those 30 pounds, why do so many of us still struggle? It’s because no one makes money if you’re skinny.
Forget the miracle weight-loss pills. Read on for 10 surefire, easy, logical, and scientific ways to help you lose that excess weight without breaking the bank or ruining your life!
1. The Best Way to Lose Weight: Track Your Calories
You shouldn’t necessarily live with a calorie-counting calculator in your pocket every day for the rest of your life, but it’s definitely worth tracking your intake for a short period of time. Most people dramatically underestimate how many calories they eat. If you log the exact foods you eat in a day, you may be surprised.
- Use software such as the MyFitnessPal app to track all intake and expenditures
- Don’t forget to account for things like cooking oils, condiments, and liquid calories
- Weigh your ingredients to accurately input portion sizes
Once you’ve tracked your calories for a short while, you’ll be much more aware of how much you should really be eating to lose weight. Aim for up to a 500kcal deficit today for rapid but safe weight loss.
2. Increase Your Protein, Fiber, and Water Intake
It may seem obvious, but the best way to lose weight fast is to eat less and exercise more.
Do not underestimate the power of protein to help you with this. Protein helps to preserve muscle, stimulate energy expenditure, and increase feelings of fullness. Therefore, you should eat more protein to increase performance, boost metabolism, and keep you fuller for longer.
Foods high in protein include:
- Lean beef
Fiber — specifically soluble fiber — can also aid weight loss. It is a powerful appetite suppressant because it mixes with water to form a gel-like substance that slows the movement of food through the stomach and gut, leaving you fuller for longer.
Foods high in soluble fiber include:
- Sweet potato
Finally, water. Anyone will tell you that you should trade your liquid calories for water, but there’s more to it. Water is 100% calorie-free, can suppress your appetite, and reduces inflammation and swelling in the body. Studies have shown that increased water intake actually results in increased fat burning (lipolysis).
3. Try Volume Eating to Lose Weight
Now, this point may seem contradictory to the above “eat less, exercise more” point. But, stick with it for a moment, and you’ll see the logic. If you’re someone who over-eats, you may feel unsatisfied and still hungry after a measly “diet” portion.
But it doesn’t have to be that way. Volume eating is a way of stacking your plate so high you couldn’t possibly eat anymore — but stacking it high with low-calorie foods. This way, you keep your mind satiated while keeping your calories low.
For volume eating, try piling as much of these foods onto your plate as you like:
This is by no means an exhaustive list. Generally, most vegetables can be used in volume eating. But you don’t need to guess; you can use a calorie calculator such as Calorie King to input the weight of the food you intend to eat, and it will tell you how many calories it contains.
4. Buy Smaller Plates for Weight Loss
This is perhaps the most simple yet effective thing you can do, and you can also combine it with volume eating for even better results.
We naturally fill our plates. However, a massive issue in the 21st century is portion distortion. If you decrease the size of your plate, your portion naturally decreases, too — without you feeling like you’re eating less.
Try filling your smaller plate with 25% carbohydrate, 25% protein, and 50% volume eating (low calorie) foods.
Once you’ve got your new plates, there are a few more things you can try to promote mindful eating. You should try chewing each mouthful at least 32 times to trigger the digestive process and savor every bite.
Try having a break mid-meal, putting your plate down, and coming back to it 5 minutes later. You might find your head has caught up with your stomach, and you aren’t even hungry anymore.
5. Get Active During the Day to Lose Weight
We’re not saying you have to get up at 5 a.m. for an hour’s spin class (although that will definitely help). But, you do need to start thinking about your daily activity. Are you sitting at a desk all day? That’s not good for weight loss, and standing burns more calories.
When you are sitting, on average, you’re burning 120 calories an hour. In comparison, when standing, you’re burning 160 calories an hour. That may not seem much, but over a 5-day work week, that’s an increase of 1,600 calories gone!
If you were to invest in a standing desk at work, that’s a pound of weight-loss each fortnight without even trying! You need to make some small steps to increase your activity:
- Stand instead of sitting wherever possible
- Park further from work/the shop/your house and walk
- Take the stairs
- Take phone calls and meetings outside
- Walk on your lunch break
These small steps will help you burn hundreds of extra calories every week. Why not log all your extra activities in a fitness journal to tally up your calories and maintain your motivation?
6. Do Some Real Exercise and Lose Weight in 2021
Now you’ve cracked the “getting active” part, it’s time to think about real exercise.
Pick your poison: spin classes, treadmills, boot camps, running clubs, swimming, Tabata, or rowing. On average, these all burn more than 500 calories an hour. If you really go all out with 100% energy, you can be looking at more like 1,000 calories.
Do this twice a week, and that will burn 1,000-2,000 calories a week (another pound each fortnight). The benefits of exercise are endless. And remember, as you get fitter, it will get easier.
There are lots of different exercises you can do. Cardio is usually considered the best way to lose weight as it will improve your fitness quickly and will help you burn the most calories.
- Cycle / spin – 756 calories per hour
- Running – 720 calories per hour
- Step aerobics – 720 calories per hour
- Raquetball (casual play) – 504 calories per hour
- Rowing – 612 calories per hour
- Swimming – 720 calories per hour
- Tennis – 504 calories per hour
As well as cardio, you should also try to incorporate some strength training. It doesn’t have to be a 100kg bench press; we’re talking light weights, pilates, and boot camp classes. Strength training will help protect you against disease, make you feel healthier, and keep you looking great. But most importantly it will increase your basal metabolic rate (resting metabolism).
- Weight lifting (general) – 216 calories per hour
- Weight lifting (vigorous) – 432 calories per hour
- Pilates – 250 calories per hour
- Boot camp class – 600 calories per hour
Try signing up to your local gym or classes, or go on solo runs. Before you know it, the weight will be falling off you while you start to feel fitter and happier.
7. Use Weight Loss Hypnosis Therapy
So far, we’ve looked at practical and logical steps to reduce the calories on your plate. But it is important to understand the psychological and educational journey you’ll also need to commit to.
If weight gain was just about being hungry, we would have just stayed a bit hungry and lost some weight. There are clearly more factors at play, and hypnosis can help you embark on a more holistic, hypnosis-aided journey.
You don’t have to break the bank to supplement your journey with hypnosis, as there are loads of online resources you can find for free. You won’t ever be unconscious during hypnosis, either. It’s simply a deep state of relaxation where you become more susceptible to change.
Hypnosis isn’t something to fear. There may be lots to gain and not a lot to lose. If you have some success with online tools, it may be worth looking into reputable hypnotherapists who could provide you with qualified and guided hypnotherapy sessions.
8. Educate Yourself About the Best Way to Lose Weight
The world of nutrition is a minefield and can be difficult to navigate. But, the best thing you can do for yourself is to learn about how to lose weight from trusted sources. Be wary of websites that are blatantly pushing dodgy-looking products. They may not provide accurate advice, and they prey on the desperation of those trying to lose weight.
You should try to find platforms that seek to educate rather than sell products. Look through the different sections of our website for all things educational, from “what to eat for weight loss” to “the best ways to build muscle.”
At Offer Weight Loss, we have consolidated all the hot topics and best fitness and nutrition tips for your reading and learning. Our goal is to help you learn what works for you on your health journey.
9. Prepare Healthy Food and Snacks
How many times have you indulged in high-calorie meals — not because you felt like you needed them, but because they were convenient and you were hungry? If you’d had a nourishing packed lunch of homemade salad with you, would you have still spent money on the Big Mac? Probably not.
The best way to lose weight is to stay prepared with healthy snacks. Make sure your kitchen is laden with healthy foods that you can happily eat, guilt-free. Just throw the junk food away, as it doesn’t need to be in your home.
Staying prepared will prevent quick, unplanned, and careless eating.
10. Look at Weight Loss Supplements
This is the most cautious headline, and it’s been left until last for a reason. You need to master weight loss on your own first. These supplements will not change your life, but they can help you during your journey.
Americans spend $60 billion on weight loss aids every year. However, lots of this money goes toward fake and sometimes dangerous products. Desperation can make us do anything, and when we see “guaranteed 30-pound weight loss” on a label, it can be hard to resist.
Here are some top tips for buying the right weight loss supplements:
- Buy from a reputable shop, not a dodgy website that has no references
- Make sure any pills you buy are FDA approved
- Use informational websites, at OfferWeightLoss we have dedicated posts about which weight loss supplements are worth the money
- Do not depend on supplements alone, you need to eat right and exercise
- Do not buy anything that has unrealistic claims next to it — if it sounds too good to be true, it probably is
- Research the potential side effects of any supplement you buy, and never buy any products with dangerous ingredients like tranquilizers, amphetamines, 2,4-dinitrophenol (DNP), Ephedra, and Ma Huang
- Make sure the bottles of any pills you buy are properly sealed and haven’t been tampered with
By following these tips, you should be on your way to spotting the scams that are out there. But, even if you’re convinced, you should always still consult a medical professional (doctor, dietician, or registered nutritionist) in all cases before starting a new supplement.
The Best Way to Lose Weight is to Get Started Today!
Now that you’ve read these tips, it’s time to start thinking about your own weight loss journey. We’ve taught you how to lose weight, so now you need to wipe the slate clean. Following the steps outlined above will be your best way to lose weight.
If you enjoyed this post, be sure to check out our other weight loss tips to continue your learning. We love to teach about all topics relating to weight, nutrition, and fitness.