Tips to lose weight

1. Forget About Your “Set Point”

If you just can't seem to get below a certain weight, you might assume that the number on the scale is just your body’s natural set point. Even if it’s not the weight you want, it’s simply where your body is designed to be. So there’s not much you can do to change it.

Pomroy calls BS here, and she says you should too. “You are not predetermined to be a certain weight,” she says. Hitting your so-called set point just means that your progress has temporarily plateaued not that it's time to give up. And if you give your metabolism a good rev (with the tips to come), you can absolutely bust through it.

2. Eat More, Not Less

Eating too little triggers a hormonal reaction in which your body starts to burn fewer calories and stores away more of them as fat. However when you eat nutrient dense food then your body relaxes and start burning fat and calories. There no one size fit recommendation for how many calories you should be eating for optimal weight loss as it’s individualized and based on things like your age, activity level and even previous dieting history.

3. Remember: Not All Calories Are Created Equal

Weight loss is not only about reducing calorie intake but types of food and macronutrient distribution matters. So it is important to stick with whole, minimally processed foods. That means lean proteins and plenty of non-starchy veggies, healthy fats and complex carbs. They’re rich in nutrients that feed your metabolic processes, helping your body burn calories more effectively.

4. Don’t Skimp on Breakfast

Never skip your breakfast as small meal in the morning can save a lot of calories during the day. When you skip breakfast and in response, your adrenal glands will produce emergency hormones that tells your body it had better start stockpiling fat because who knows when you’ll get more food? To set your metabolism in fat burning state you should aim to eat breakfast within 30 minutes of waking up. Try eggs scrambled with veggies and black beans or a wrap with veggies, eggs and turkey bacon.

5. Make Snacks Part of Your Plan

Snacking is an importantpart of your diet plan as it keeps your body in burning fat status all the day. So you should aim for eating at least five times a day, and space your main meals with snacks. That might look like breakfast at 8:00 a.m., a snack at 11:00 a.m., lunch at 2:00 p.m., and another snack at 5:00 p.m. and dinner at 8:00 p.m.

Raw nuts, fresh fruit or veggies and nitrate-free jerky are all good choices.

6. Pump up the Protein

Lean protein are really important while you are on weight loss diet. They play a role in delivering amino acids to muscle as well they are satisfying. You should aim for

Four to five ounces of protein at each meal. (Lean ground turkey, boneless, skinless chicken breast, tuna and salmon are good choices.) And try to pair proteins with green veggies whenever possible.

7. Don’t Let Carbs Be the Enemy

Protein is really important while you are on weight loss diet but this does not mean that you should keep your carbs intake zero. Instead you should be careful; about type of carbs so stick to complex carbs (like brown rice, sweet potatoes or chickpeas), which deliver fiber to slow digestion and keep you full and energized for longer.3

Start your day with carbs on breakfast as they can give you an energy boost by raising your blood sugar after not eating all night.

8. Stop Stressing So Much

If you have chronic stress your adrenal glands will secrete cortisol and the result will be fat storage mode. Instead try to deal with your stress you may go to yoga or meditating. So in this way you will keep your cortisol level low and you will stay out of fat-storage mode.

Sources:

https://www.livestrong.com/slideshow/13711729-a-metabolism-whisperer-shares-her-secrets-for-burning-more-calories/?slide=10

https://www.medicalnewstoday.com/articles/320848.php