How to Lose Weight and Gain Energy – In 5 Easy Steps

 

Noom

What if someone promised you could lose belly fat without spending hours in the gym, starving yourself or swearing off carbs? No potions or contraptions to buy either.

And what if you could shed the weight and NOT gain it back?

The secret to losing excess fat for good is not sorcery: It’s making doable, sustainable changes to your behaviors and lifestyle.

Here are five simple yet effective changes to help you lose belly fat and keep it off, without any crazy antics.

1. Eat More Healthy Fats

 

During the Great Fat Debate that started in the 70s, some scientists proclaimed “eating fat makes you fat.” Food producers responded with fat-free snacks and treats, claiming these were the ticket to indulgence without guilt or gain. Some people lost their minds over what they perceived as an invitation to binge on cookies and other fat-free goodies. Foods labeled “low fat” and “fat free” flew off the shelves.

Yet, American waistlines expanded, and people eventually recognized that giving up good fats and overindulging in bad ones (and the hydrogenated oil and extra sugar that replaced fat in many items) was not a free ticket to slim. Studies since have discriminated between bad fats and good fats.

Bad fats, such as trans fats, include fried foods, baked goods, frozen pizza and margarine. Make those a rare part of your diet rather than a daily part. Good fats, on the other hand, are natural, such as olive oil, nuts, avocado and seeds. Consume good fats daily as an important part of a balanced diet. They will help fill you up, reduce your appetite, increase satiety and help you decrease belly fat and excess weight.

2. Eat More High-quality Protein

 

Contrary to what certain fad diets seem to imply, eating more protein doesn’t mean to eat more bacon, lunchmeat or hot dogs. Go for high-quality protein, such as eggs, dairy, tofu, legumes, seeds, nuts, seafood and grass-fed lean meat.

According to studies published by the National Institutes of Health, eating high-quality protein is associated with lower belly fat. Not only is protein a building block of your body, it’s an important part of almost all your biological processes. Eating good-quality protein can make you feel more satisfied, decrease appetite and help keep metabolism stable. And increasing protein as you get older may promote healthy aging.

 

3. Sleep More

This is a directive that is easy to cozy up to: Try to get seven to eight hours of sleep per night.

An NIH study of 68,000 women followed over 16 years found that those who slept five hours or less per night were more likely to gain weight than those who slept over seven hours. Another NIH study showed that sleeping over seven hours improved weight-loss efforts as well.

Have trouble falling asleep or staying asleep? Experts recommend you set a regular bedtime and wake-up time (even on weekends), avoid caffeine and exercise in the evening, keep the bedroom cool, create and stick to an evening calming routine, and shut off all screens at least one hour before bedtime.

4. Drink More Water and Green Tea

 

You probably already know that sugary sodas, juices and alcohol are high in calories, so substituting water when trying to be healthier should be a no-brainer. But did you also know that water consumption (17 ounces in the study) before a meal was shown to increase weight loss by “acutely” reducing the amount of food eaten at a meal?

Experts generally recommend at least 8 glasses of water (64 ounces) per day, but a more accurate measurement would be dividing your body weight (in pounds) in half, then using that number for your goal ounces per day. So if you weigh 144 pounds, you should strive for 72 ounces (9 glasses) of water per day.

If water leaves you bored, you can spruce up your glass with a splash of fruit juice, slices of fruit, bubbles, or a sugar-free water enhancer, such as those made with fruit juice and natural stevia extract.

Another great beverage choice is green tea. Studies show green tea can improve fat burning and improve insulin sensitivity. Green tea does contain caffeine so limit it to earlier in the day.

5. Increase Your Fiber

 

Though most people know the benefits of fiber, an NIH study showed only about 5% of Americans consume enough fiber. Not only is adequate fiber shown to increase feelings of fullness, reduce appetite and help you lose belly fat, as a bonus, fiber is also associated with better digestive health and reduced risk for heart disease, stroke, hypertension, certain gastrointestinal disorders, obesity, Type 2 diabetes and certain cancers.

The USDA says women need about 25 grams of fiber per day (varies by age) and men require about 38 grams (varies by age). Natural sources of fiber include fruits, vegetables, legumes, nuts, seeds, whole grains (oats, quinoa, popcorn, brown rice, whole wheat). For context, a medium banana has 2.2 grams of fiber. A cup of baked beans has 6.8 grams.

Ready for a Change?

 

Scroll the internet and you’ll read many more tips for increasing fat burning and weight loss. Some might have merit, but others might be harmful. Intermittent fasting, probiotics and apple cider vinegar are having a moment in 2019. Though some people might find these methods helpful, some techniques might not be suitable for you and your current health and chemistry. Always ask your doctor before trying something trendy or touted as revolutionary.

If you are unsure how much protein, fiber or other nutrients are recommended for your body, ask your doctor or try this handy calculator created by the USDA.

All in all, if you make better food choices, sleep more, drink more water and gradually increase your activity level, your body will be much more likely to respond favorably by shedding fat, increasing energy and aging more gracefully.