It goes without saying that losing weight is difficult. Sometimes, especially on days when you want to bring down a whole pizza, you can get advice from other dieticians to help you achieve your weight loss goals.
Diets are a popular Reddit topic, and many are turning to Message Boards for weight loss and training tips / tricks that actually work.
On several threads, people share what habits had a significant impact on their weight loss. Although the respondents are from everyday life, many of the tips have a strong backing in science.
We looked to Reddit for the best weight loss strategies that have made real people lose weight. Try them and see if they work for you too.
"Drink water instead of soda."
It's a simple but effective swap. Mermaids of empty, liquid calories – like soda, alcohol and sugary coffee drinks – will have a big impact.
Soda is filled with sugar and possibly sketchy ingredients. For example, one can of cola contains 39 g of sugar (more than the recommended maximum of 36 g per day) and 140 calories. Just a single day will save you nearly 1,000 extra calories a week.
In addition, drinking sweet stuff can increase the risk of serious illness. A study published in the Journal of Nutrition suggests that people who drink sugary drinks, such as soda, have 10 percent more visceral fat – the fat that they do not hide deep in the body around their organs see – as people who avoid the stuff. This type of fat has been linked to heart disease and diabetes.
"Preparing meals will change your life."
If you prepare well for healthy eating habits early on, you can save meal preparation from these impulsive, not so big choices before meals.
Hectic work schedules and family commitments make it hard to refuse fast food or frozen foods that are able to refuse in minutes. Staying one or two days in your week to prepare will ensure that your meals are full of muscle-building protein, fiber, and healthy carbohydrates and fats. This is all you need if you want to lose weight.
Take a look at our beginner's guide to preparing meals for the basics – and avoid those mistakes if you want meals that are fresh and tasty for more than a day.
It's been 8 weeks. I lost 18 pounds.
More than one person on Reddit spoke to Intermittent Fasting. Basically, your diet is restricted at certain times, and at other times you eat normally or even more than you would otherwise.
Indeed, intermittent fasting in weight loss is as effective as daily calorie reduction, according to a study from the University of Illinois in Chicago. In this experiment, people who fasted ate 25 percent of their daily calorie needs every other day, called "fast days." On their "holidays" they ate 125 percent of their calorie needs. If you typically eat 2,000 calories a day, you would eat 500 calories in one day, followed by 2,500 calories a day.
Any diet can work – as long as you are consistent and can stick with it. "The people who can benefit from this type of fasting the next day are those who feel they are not restricting food intake 3.5 days a week," Nutritionist for Men's Health Alan Aragon , WOMAN told us. This means that it is difficult for you to constantly stick to a diet, and you want to be able to offer the flexibility that festivities provide.
"A sustainable change at one time."
Upgrading your diet and fitness routines can be daunting, so Reddit user p-nutz is asking users to do it with just one to start small change. For example, set your goal to walk every day instead of running three miles. "After a while, that will be normal," writes the Redditor. "Then take care of every thoughtless meal until it's normal. Eat healthier food until it is normal. Count the calories down to the second nature, maybe after a while you start to pay attention to macros, join a gym, or look for the hobby you absolutely wanted to try, "they explain.
In 2009, a combined task force, consisting of the American Society for Nutrition, the Institute of Food Technologists and the International Food Information Council, concluded that small changes were the best way to fight obesity , This is because small improvements like daily walking are easy to maintain.
Though everyone wants the pounds The moment they adopt healthy habits, rapid weight loss is not Absolutely the best as it can be difficult to maintain and cause muscle loss.
"At the moment, it's frustrating, but over time much more satisfying than a yo-yo crash diet," says Redditor Verascity, who lost 60 pounds.
"No calories to drink makes a big difference."
Although smoothies or protein shakes may seem like a healthy choice, they do not always keep you satisfied. Redditor lazerdude07 dictates this small change with a significant change in its weight loss efforts.
As Men's Health has reported, liquids drain from the stomach in less than an hour, while solid foods take two to four hours. By mixing food, the fibers are pulverized and your body breaks down faster, reducing satiety.
"All you really need is decent exercise every day."
"I lost 40 pounds a few years ago," one user wrote – that's 88 pounds. "The only thing that really worked for me was to make cardio every day, just 30 minutes of good cardio a day."
The user added, "All you really need is a decent movement every day , Jumping Jacks are really effective at losing weight, they helped me the most.
Cardio may feel like a chore (unless you try one of these fantastic indoor cardio training), but according to a study in BMC Public Health overweight people who both Cardio as well as weight training had been included in their 12-week training program, lost more body fat than those who clung to one or the other.
"Cook your own food.
"Do not eat anything that comes from a bag, a box, or a restaurant," one user pointed out in the thread. 19659002] That's a good point: a UK study found that people who ate more than five self-made meals a week were 28 percent less likely to have an overweight body mass index (defined as over 25) and 24 percent less to have excess body fat than those who have less than three home-cooked meals per week.
This is because people who cook their own meals tend to use healthier cooking methods, eat more foods (such as fruits and vegetables) and fewer processed foods that tend to consume more sugar and sugar calories, the researchers note on. In addition, cooking at home motivates you to integrate other healthy habits into your everyday life, such as doing sports regularly.
"Add fruits and vegetables to every meal."
They probably do not eat enough fruit and vegetables, according to the Centers for Disease Control and Prevention (CDC). Only 12 percent of Americans eat at least 1.5 to 2 cups of fruit, while only 9 percent eat at least 2 to 3 cups of vegetables per day.
But if you want to fill your plate with fruits and vegetables, it is crucial if you want to eat more food and less calories. (Two cups of broccoli are enough for just 109 calories – compare that to just one cup of white pasta, which will bring you 200 or more.) Fruits and vegetables also contain a lot of intestinal fiber that keeps your hunger at bay
Plus Packaging colorful products reduces the risk of chronic health problems such as heart disease, type 2 diabetes, obesity, and even cancer, according to the CDC report.
Try the following: Fill Half of Your Dish Wesley Delbridge, RD, spokesman for the Academy of Nutrition and Dietetics, recently shared Men's Health with fruit or vegetables and shared the other between high-quality carbohydrates (like whole grains) and lean protein for a satisfying meal.
"Keto worked for me. But mostly because it helps me to reduce my calorie intake.
The ketogenic diet is all that's talked about lately – but it's not really new, the keto model is similar to the Atkins' Diet of the early 2000s, but focuses more on the restriction of carbohydrates: If you opt for keto, 60 to 80 percent of your diet consists of fat, 10 to 15 percent protein and [weniger als 10 Prozent] consists of carbohydrates.
Here's the point: keto is extremely restrictive, which means it does not work for everyone, but if you can stick to it, you should go in there a ketogenic state that theoretically forces the body to use fat instead of glucose (a type of sugar In addition, as the Reddit user noted, you are forced to eat.
In addition, as found by the Reddit user, you are forced to burn food You have a limited number of foods, which means you have less opportunity to rely on unhealthy options. In addition, you can not really eat carbohydrates, so you can instantly remove refined carbohydrates, such as sugar and packaged snacks, which can help you reduce your calories.
Here you will find everything you need to know about Keto before you try it Three tips to make you successful. This ketogenic diet plan will also serve as inspiration for recipes.