[20 Proven Weight Loss Tips]

Fat loss is still the most common goal for people I work with. There has never been so much nutritious food available, gyms, trainers etc. There is probably too much information out there, that's half the problem.  So I am going to give you 20 things that have been scientifically-backed and proven to work!

1. Start with a healthy kitchen - A healthy kitchen will lead to a healthy diet. Chuck out the junk and sugary snack foods.  You cold try grouping foods into 'Red' (bad), 'Yellow' (could be bad but in moderation or for a treat is ok) and 'Green' (keep these foods and buy more).  Get rid of the 'reds' and maybe make 'yellow's' less visible or have them only as an occasional treat.
2. Eat slowly - Those that have worked with me will know that this is one of my 'anchor habits'. A habit that you can do whenever or wherever you are. Not only does the process of digestion start in the mouth it also gives your brain time to register fullness. Slow down, taste the food and your body will thank you.
3. Stop when you feel 80% full (satisfied) - This is my second 'anchor habit' but it doesn't have to be a specific number, rather an idea to stop eating when you feel 'satisfied'. Not only does this mean you will not overeat but it helps you to analyse your eating habits. Try and learn your body cues, when you are truly hungry, be aware of triggers and be more mindful.
4. Turn off your TV and devices - Eating in front of the TV or an i-device has been linked to mindless  overeating and you can easily lose track of how much you have eaten.  Turning off these devices will also help you with eating slow and stopping when you feel full.
5. Increase your veggies - This may seem an obvious one but most people simply don't get enough veggies.  Not only are you going to increase your vitamins and boost your nutrient intake, you will get more fibre (aim for about 25g/day) and feel fuller. Do things like add squash to oatmeal, use courgette or squash spaghetti, chuck a load in your omelettes or have cut up veg ready to snack on. A quick swap is half your sugary carbs and double your veggies.
6. Eat more protein - Like veggies, most people don't eat enough protein . A higher protein diet is good for weight loss as it not only makes you feel fuller but helps you to gain lean muscle tissue. Every time you gain a pound of muscle you will burn an extra 50 calories. Try other sources of protein as well as lean meats, such as lentils, quinoa and beans. Try and get protein with each meal if possible and an easy guide for portion size is for Women 1 palm-size portion and Men 2 palm-size portions.
7. Eat healthy fats daily - I get my clients to work towards eating 'healthy' fats daily, here's why. Fats help us absorb (fat-soluble) vitamins A,D,E and K and keep you feeling full.  You need to get a balance of monounsaturated and polyunsaturated fat from foods like extra virgin olive oil, nuts, seeds, coconut and oily fish.  There has been research to suggest that combining fat and fibre increases the feeling of satiety.            
8. Cut-out added sugars - By adding sugar to food or drinks it can increase the risk of cardiovascular disease and weight gain.  Get rid of the spoonful of sugar in your tea, coffee and cereal and stick to natural sugars from fruits, whole grains, veggies etc.
9. Don't eat simple sugary carbohydrates - This is the general rule-of-thumb except for when your training allows for this (athletes etc.).  Simple carbs are things like white breads, white rice, refined sugars in sweets and pastries. These foods do provide energy but are lacking nutrients, vitamins, minerals and fibre. The body breaks down these 'simple' carbs quickly resulting in a spike in blood sugar.  This also makes you feel hungry as your sugar levels drop quickly leaving you scratching around for your next snack. Choose smart 'complex carbs' like whole grains, sweet potato, brown rice, quinoa and whole wheat pasta.
10. Have something you really fancy, occasionally - Yes I am saying this...give into your cravings sometimes. Don't try and ignore your cravings but acknowledge them and you will be less likely to binge.  It's easy to get caught up in the 'binge-restrict cycle' so completely cutting something out can make you eat more of it.  Try things that could potentially reduce cravings like doing an activity you enjoy when you get tempted.
11. Drink plenty of water - There are so many reasons to drink water and you have probably heard most of them before. However you would be surprised at the amount of people that don't get even the recommended 8 glasses per day. Water will aid digestion, make you feel fuller meaning less calories consumed. Keeping hydrated will also raise your resting metabolic rate (how many calories we burn at rest).  Low water intake has also been linked to obesity.
12. Limit calorific beverages - Consuming drinks that contain a lot of calories is a sure way to gain weight. Fizzy drinks, alcohol and juices are the usual culprits so drinking these in moderation or not at all will help shed those pounds. Sugary drinks have been linked to both increased body fat and increased blood pressure.
13. Drink green tea - You would have heard this before and I know not everyone likes green tea. Drinking green tea  has been shown to help metabolize fat  and combined with resistance training further increases fat loss potential. I like to add a slice of fresh lemon as it ups the affects of the anti-oxidants.
14. Set realistic goals - It's easy to get carried away and set yourself a goal of losing 20 lbs in two weeks. A realistic goal would be 1-2 lbs per week. This amount of weight loss is not only more achievable but you are more likely to keep it off. Try addressing your habits and behaviours, work on the daily actions that move you towards your big goals. Also have other markers for progress apart from the scales like your mindset and how you feel.
15. Manage portion sizes - Portion sizes have been so distorted it is hard to tell what a 'portion' is anymore. Not only in our own homes but in restaurants and supermarkets. As well as using a smaller plate you can use your own hand as a guide to portion sizes. Click here for an easy guide!
16. De-stress - Life is full of stresses some bad and some good.  Bad stress, e.g. work can trigger cravings and binge eating. Try anything you feel will help you to reduce stress like massage, meditation, walking, gym, whatever it takes. If you can de-stress it will make a massive impact, not just for weight loss but your all-round health.
17. Get good quality sleep - I could write 100 separate blogs just on this but getting good quality sleep is huge when it comes to weight loss!  By getting more quality sleep you will help reduce stress, depression and you recover from exercise much better. Sleep loss plays havoc with your metabolism and blood glucose, both associated with weight gain. Create a sleep ritual that works for you, turn devices off, have a bath, read a book etc.  Crack this and you will see the pounds drop off.
18. Use free weights and resistance training - Cardio alone will only get you so far.  It has been proven that a mixture of both cardio and resistance training is the best way to lose body fat. For every pound of lean muscle you gain you will burn an extra 50 calories. This doesn't mean you have to train like 'Arnie' and look like a body-builder and, NO ladies you won't get big muscles! 
19. Use HIIT training - HIIT training combines a period of high intensity exercise with a set rest or easier period of exercise. You will not only burn more calories whilst you do this but you will increase your metabolic rate. This means you are burning more calories at rest!
20. Just do something - There are 19 things here that we know are proven ways to lose weight, however it doesn't matter what you do...just do something. The first steps towards your goals can seem scary but every step, no matter how small is another step closer to where you want to be.

Be Happy, Be Healthy,
Nick