The vital need for weight loss has become the new norm. Having a healthy weight is one of the very first steps we take to stay healthy and away from the many cardiovascular diseases such as stroke, heart attacks, and hypertension.

Researchers have discovered so many easy ways to lose weight over time, here are some Weight Loss tricks;

1. Keep up with your regular meals.
2. Eating plenty of fruits and vegetables.
3. Exercising often.
4. Reading food labels.
5. Drinking enough water.
6. The small plate theory.
7. Eating more high-fiber foods.
8. Alcohol.
9. Meal Planning.

1. Keeping up with your regular meals

Skipping meals might seem like a quick fix for weight loss, but it can actually backfire in the long run. When you skip meals, your body can go into “starvation mode,” slowing down your metabolism and making it harder to burn calories efficiently. Plus, when you’re hungry, you’re more likely to reach for unhealthy snacks to satisfy your cravings, which can derail your weight loss efforts.

Eating regular, balanced meals helps keep your metabolism steady and reduces the temptation to overindulge in unhealthy snacks. It’s all about finding a sustainable approach to eating that works for your body and your goals.

2. Eating plenty of fruits and vegetables.

Fruits are a fantastic addition to any diet, especially for those aiming to lose weight. Their high fiber content not only helps with satiety but also aids in digestion and can prevent overeating by keeping you feeling full for longer periods.

When selecting foods for weight loss, opting for nutrient-dense options like fruits is key. These foods provide essential vitamins, minerals, and antioxidants while being low in calories and fat. They can help satisfy your hunger and cravings without contributing significantly to your overall calorie intake.

In addition to fruits, incorporating other nutrient-rich foods like vegetables, lean proteins, whole grains, and healthy fats can help create a well-rounded and balanced diet that supports weight loss goals. It’s all about making smart choices and focusing on nourishing your body with foods that fuel you effectively.

low in calories, low in fat, and very high in dietary fiber

This is why nutritionists have encouraged half of your plate to be vegetables to boost vegetable intake. 

3. Exercising Often

Exercise and diet are indeed complementary when it comes to achieving weight loss and overall health goals. While maintaining a healthy diet is crucial for controlling calorie intake and providing essential nutrients, exercise plays a vital role in burning calories and improving metabolic function.

Regular physical activity not only helps to burn calories and fat but also boosts metabolism, builds lean muscle mass, improves cardiovascular health, and enhances overall well-being. Additionally, exercise can increase energy expenditure even after the workout is finished, through a phenomenon known as excess post-exercise oxygen consumption (EPOC), or the “afterburn” effect.

By combining a nutritious diet with regular exercise, individuals can create a sustainable and effective approach to weight loss and weight management. Both components work together synergistically to support overall health and optimize results. It’s important to find physical activities that you enjoy and can incorporate into your lifestyle consistently for long-term success.

4. Reading Food labels

Reading food labels is actually a requirement. The nutrition information section of a food package can put you up to speed on what amount of which ingredient is in that particular food. 

That’s in addition to pointing out any allergies. Food labels simply help us to make healthier options. Low fat, low carb, and low cholesterol are just some additional information you may get in that nutrition information section.

5. Drinking enough water

To drink or not to drink water is not even a topic of discussion. water plays so many functions in the body including;

• Getting rid of wastes through urine.
• Improving your digestion and bowel movements.
• keeping a normal body temperature, and so on.

As much as your body needs water during hot climates, during and after exercise, and when you are sick with a fever, diarrhea, and vomiting, water plays a major role in weight loss as well.

As most people may confuse thirst for hunger and end up grabbing unhealthy snacks instead of a glass of water.

Increasing your intake of water every day can help you control your portion sizes. Drinking a glass of water before a meal has also shown evidence of help with portion control.

Water helps prevent dehydration.

6. The small plate theory

Paying attention to portion sizes and using visual cues, such as smaller plates, can be incredibly helpful for managing food intake and supporting weight loss efforts. Research has shown that using smaller plates and bowls can lead to consuming fewer calories without feeling deprived, simply because it looks like a full plate with less food on it.

Moreover, eating slowly and mindfully allows you to tune into your body’s internal cues of hunger and fullness. By taking the time to chew food slowly and savor each bite, you give your brain the chance to register signals from your stomach that indicate when you’re satisfied. This can help prevent overeating and promote better digestion.

These simple yet effective strategies can make a significant difference in controlling portion sizes and fostering healthier eating habits over time. It’s all about being mindful of what and how much you eat, and finding balance and satisfaction in your meals.

7. Eating more high-fiber foods

Whole grains and legumes are excellent sources of dietary fiber, along with a variety of essential nutrients. Including these foods in your diet can help promote feelings of fullness and satiety, making it easier to control portion sizes and reduce the likelihood of snacking on unhealthy options.

By opting for whole grains like brown rice, quinoa, oats, and whole wheat products, as well as legumes such as beans, lentils, and chickpeas, you can increase your fiber intake while enjoying a diverse range of nutrient-rich foods. These options not only provide sustained energy but also help regulate blood sugar levels and support digestive health.

Choosing whole, minimally processed foods over highly processed snacks is key to achieving and maintaining a healthy weight. By avoiding snacks high in added sugars, salts, and unhealthy fats, you can reduce empty calorie intake and prioritize nutrient-dense choices that support your weight loss journey and overall well-being.

Added sugars, added salts, saturated fats

8. Alcohol

For one, alcohol causes disorientation. That means you may not be able to make informed decisions when drunk. 

Alcohol has too many calories that eventually lead to weight gain But then contains very little nutritional value. 

Because of the too many calories in alcohol, your body is forced to start burning the calories in alcohol first and leaves the fat untouched, which is not a good thing.

• Alcohol disorients you and reduces your interest to exercise and dieting.
• Alcohol is high in calories.
• Alcohol is an empty calorie.
• Alcohol interferes with your body’s metabolism.

9. Meal planning

Exhausting? You may feel, but through meal planning, you can easily remove foods that are not really good for you. Meal planning also prevents the consumption of junk foods which we are really looking forward to cutting off. Meal planning ensures;

• The foods are in adequate amounts.
• Meals are balanced.
• Variety.
• Moderation.
• Nourishment.

Meal planning is a very crucial part of healthy living and taking into consideration which foods, and how much they cost can put you up to speed on exactly how much money you often spend on food, and therefore you will be able to plan for the future. 

Meal planning can be a real hassle but it’s very important to make this a routine, and I have found this very helpful myself, sit down on one of your free days, or the weekend and plan for the coming week’s meals. 

Important is to involve the whole family in the process of meal planning to ensure the needs of all family members have been catered for.