10 Effective Methods To Help You Lose Stubborn Weight
Over 40% of Americans are overweight. Losing weight offers a variety of health benefits, such as better sleep, lower blood pressure, and more energy. Many people even struggle to lose weight, hanging on to those extra few pounds.
Do you have stubborn weight that won’t come off no matter what you do? It can be frustrating and make you want to give up on your weight loss journey.
However, don’t despair! If you need a little boost to help you take off those last few pounds, here are 10 effective methods that can help.
1. Pay Attention to Calories
Losing weight requires you to pay attention to the food that you eat and introduce more movement and exercise into your daily routine. If you’re struggling with those last pounds, you might want to consider counting calories.
If you want to lose one pound a week, you’ll need to cut out 500 calories. You can do this by tracking the calories of each food item or simply eating smaller portions. Many people adjust their meals to smaller portions because counting calories is too time-consuming.
2. Weight Training
Weight training can effectively help you lose stubborn weight. This is because muscle replaces fat. Not only will you shed those last few pounds, but you’ll get stronger in the process.
Weight training doesn’t have to be intimidating. With a few dumbbells or resistance bands, you can achieve muscle mass.
3. Get Your Fiber In
Soluble fiber helps you feel full, leading to less eating. When you eat foods that are high in sugar, your body ends up needing more instead of less. Soluble fiber may also help in burning more belly fat.
You can find soluble fiber in foods like oatmeal, whole grains, beans, and vegetables. These foods are also low in calories. Aim to get some fiber at every meal so you can go longer between meals without feeling hungry.
4. Eat Healthy Fats
Did you ever think that to lose weight, you’d need to eat fat?
Healthy fats, or polyunsaturated and monosaturated fat, are an excellent choice when it comes to weight loss. Even though these healthy fats have more calories, they do a great job of keeping you full and providing other health benefits.
You can find healthy fats in foods like avocados, eggs, olive oil, fish, and even nuts.
Stress can actually cause you to gain weight. If you have a lot of stress in your life, you need to take time for yourself to reflect. Many people turn to stress eating, which adds to more weight gain.
Having moments of meditation and quiet reduces stress and may help you lose those last pounds. Stopping and taking some time each day to wind down allows you to control the stress in your life in a healthy way.
6. Move Everyday
Perhaps you’ve committed to a workout routine a few times a week with rest days in between. You need rest days to allow your muscles to heal, but that doesn’t mean you don’t need to be sedentary.
Walking can give you the movement you need on days when you’re resting your muscles. You can choose brisk walking or leisurely walking, but giving your body some movement burns more calories during the day.
7. Limit Alcohol Intake
Alcohol might be fun at parties, but too much of it packs on the pounds. Most alcohol is empty calories, meaning it has no health benefits. Excessive drinking may also lead to belly fat.
Some people may need to cut out alcohol altogether in order to reap weight loss. If you’re somewhere where there is drinking, opt for water or another low-calorie drink.
8. Load Up on Protein
Sugar and carbohydrates may help you increase your energy, but it quickly lowers, and your blood sugar dips. In order to keep your energy, promote weight loss, and maintain a feeling of fullness, try to consume protein at every meal.
Not only does protein help you with your weight loss goals, but it also helps you retain that muscle mass you’re achieving with weight training. Incorporate sources of high protein like chicken, beef, eggs, and protein supplements.
One of the ways to get all of these whole foods into your diet is to cook more at home. When you cook at home, you’re able to control the ingredients and the portion size. Not only that, but if you make large quantities, you can freeze more so you have healthy meals prepped ahead of time.
9. Add in More Cardio
Weight training gives you the lean muscle you need, but other effective workouts like cardio help you torch more calories as well. If you’re already doing some cardio, it might help to add in more reps or more time.
As you continue doing cardio, you’ll build up your stamina and go for longer periods of time. If you find yourself able to get through your workouts without much trouble, it’s time to increase the intensity at the gym.
Believe it or not, getting adequate sleep is a key factor in losing weight. Sleep allows your body to reset, and without it, you’re susceptible to weight gain.
Try to get 7 hours of sleep per night. If it helps, create a sleep routine in which you tell your body it’s time to wind down for the evening. This might include turning off electronics, not snacking, reading, or anything else you might find relaxing.
Take Off That Stubborn Weight Today
Stubborn weight can be discouraging when you’re trying to get healthier. By incorporating these tips, you might see those last pounds come off and stay off.
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