WEIGHT LOSS TIPS // 9 science-backed tips to lose weight + keep it off

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Most weight loss tips don’t work long-term because they focus on quick fixes. In this video, I’m going to share 9 science-backed tips that do work and have research to back them up. These are the tips that helped me lose 40 pounds gradually and keep it off.

I was 160 pounds at my heaviest weight and today I am just below 120 pounds – at the time of this video I am 119 pounds. My height is just a tad under 5′ 5” (165 cm).

I lost the weight in two phases. In phase 1, where I drastically reduced my sugar intake and increased my daily activity, I went from 160 pounds to 140 pounds.

Then, I hovered between 135 and 140 pounds for most of my twenties. In my thirties, I decided to drop some more body fat to reduce my risk of diabetes. I went from 135 pounds to 120 pounds in my mid-thirties. This was the hardest weight to lose and it didn’t drop off as easily as the first 20 pounds. I focused on eating whole, unprocessed foods and daily activity (exercise and non-exercise related too) as well as other lifestyle and nutrition changes.

The tips in this video have helped me lose the excess weight and also keep it off. These aren’t changes to make for a short period of time. These are all long-term changes that require consistency. When it comes to weight loss, CONSISTENCY is key. There are many different ways to lose weight, so do what works for you, but keep it consistent.

Good luck on your weight loss journey!

Note: Any reference to diabetes in this video is to type 2 diabetes and not type 1 diabetes.

REFERENCES:

TIP 1:

Sugar and association with type 2 diabetes (keep in mind association is not causation):

REDUCE SUGAR VIDEO:
FOODS WITH MORE SUGAR THAN YOU THINK:

TIP 2:

TIP 3:

TIP 4:

TIP 5:

PROTEIN NEEDS:

TIP 6:

SLEEP TIPS VIDEO:

TIP 7:

TIP 8:

SELF CARE VIDEO:

TIP 9:

DISCLAIMER
The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.

COMMENT POLICY: Everyone is welcome on my channel, but I expect my viewers to be polite. Any rude, sarcastic, offensive, spammy, narrow-minded or irrelevant comments will be deleted without hesitation. Constructive criticism is welcome if you politely express it :).

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Information On Food Nutrition Values And Good Overall Health

Literally, what you put in your body counts just as much as the types of medicine that your cancer is treated with. Carefully read food labels so you know exactly what you’re eating. White food is usually high in carbohydrates and highly fattening.

When exercising, you will need to make sure that you have the right diet. Nutrition when exercising in the gym is extremely important for many reasons. This involves choosing the right foods and drinks and getting the portion sizes just right. Here are some of the ways that you will benefit by focusing on your diet.

People over 50 need to maintain good nutrition by ensuring they get enough vitamin D and calcium. This is because, as people age, their bones become more brittle. Calcium will help reduce bone loss, and vitamin D helps the bones absorb the calcium. People aged 50 and over should boost their calcium intake either via non-fat dairy products or through supplements.

Plan your healthy weight loss strategy so that you know what you are going to do to accomplish your goals. Outline your start date, end date, obstacles and progress, and chart your results so that you know how you are progressing.

Although it is hard to start and maintain a healthy diet, nothing is impossible if you really want to achieve a healthy mind and body. For starters, it is advisable to mix up food choices from each food group. Eating a large variety of foods and veggies can also serve as a warm up in avoiding the foods that contribute to drastic weight gain. Having a balanced intake of calcium-rich foods, whole grains, and protein-rich products will also keep you in track.

The leaner you become, the longer it takes to lose fat healthily (the key, as you want to preserve as much muscle and strength as possible while losing fat). If you’re at 25% body fat, it’s very possible to lose 2-3 pounds of fat per week for the first several weeks. If you’re at 10% body fat and are making a run for single digits, however, 2-3 pounds of fat per week would be impossible without dangerous drugs.

Keep yourself hydrated – drinking 8 glasses of water a day is recommended. But drinking more is much better. It will help flush toxins and will be very helpful with your skin care.

Deciding to go on a diet to lose weight safely and quickly and in a healthy manner is not a decision that you should take lightly. Prepare yourself for each stage of the diet: the before, the during, and the after and you will maximize your chances for success.

There are many reasons people do not follow healthy diets. More complex might mean sports gels or bars with caffeine, protein, or amino acids. It’s important to focus on each one of these and try to develop each of them.

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