Being overweight is a problem worldwide. In fact, the World Health Organization recently discovered that more people around the world actually die from being fat than from hunger or malnutrition. It’s shocking in this day of information at your fingertips that many people simply don’t know how to lose weight.
Sure, they know “eat less and exercise more”, but they are almost totally unaware of simple ways to lose weight they can do everyday to keep dropping pounds. In addition, they are also ignorant of simple mistakes people make that keep them fat, when it would be easy to avoid them without dramatically impacting their daily life.
Here are 4 simple things you can do to lose weight. I’ll share some more of these in upcoming posts. One thing that bears repeating over and over is that you’re really not trying to lose weight, as much as you are trying to lose fat. Typically you will lose both, because there is simply more excess fat to be lost than muscle to be gained. For example, if you are 70lbs overweight, it would probably be a great idea to gain 10 – 20 pounds of muscle and lose 70 lbs of fat, for a net loss of between 50 and 60lbs.
How to Lose Weight Tip 1 – Eat Spicier Food
There are many reasons why spicy food contributes to weight loss, but two of the most powerful are these:
1 ) Some hot spices, such as cayenne peppers, raise your metabolism. Recently, the spice curcumin, found in many Indian and Asian foods, was discovered to have fat fighting properties as well.
2) Eating spicy foods makes you eat slower, allowing you more time to assimilate nutrients and also get that “full” feeling so you ultimately eat less.
How to Lose Weight Tip 2 – Portion control
Portion control is something Americans in general have a huge (no pun intended) problem with. Restaurants have been giving us a steady diet of larger and larger portions, much of which is either eaten when it shouldn’t be, or thrown away (sad when there is hunger in the world). Instead of eating so much at a sitting, you should eat less, but eat more often. Make sure your portions are matched, so that you are not eating too much of one thing at the expense of another. For example, eat a small serving of beans, one of veggies, and one of lean meat. Don’t eat just one type of food at a meal.
Portion control at individual meals ties in nicely with something else I have discusses here before; instead of three huge meals each day, try 5 smaller ones, with the largest one eaten at mid day, and a relatively smaller meal at dinner time. Eat only until you are full, not until every last thing on your plate is gone. Your parents aren’t watching you anymore.
How to Lose Weight Tip 3 – Cut the simple carbs
Most Americans eat a diet rich in simple carbs. Don’t get me wrong, I love bread as much as the next person, but as far as your body is concerned, bread basically converts to sugar, which something else most people eat entirely too much of. Why am I capping on carbs? Well, I am not bashing all carbs, just the high glycemic index ones.
If you’ve been here before (and maybe if haven’t), you know that glycemic index measures how fast a carbohydrate raises blood sugar levels. Low glycemic index foods don’t cause rapid psikes in blood sugar levels, but rather a much slower rise. Why is this important? Because those spikes in blood sugar levels contribute to fat storage in a mighty way, that’s why.
That means cut out simple sugars, breads and pasta that aren’t whole grain (includes breading on foods), and fruit juices. Rather than juices, eat the fruit itself, which has more nutrients and fiber. Rather than high glycemic index carbs, eat low glycemic index fruits and vegetables, which you can actually eat more of from a volume perspective than you can that other stuff anyway.
How to Lose Weight Tip 4 – Only a Little After Dinner
Instead of eating a big meal or snack before bed, eat just a small amount of protein and have some herb tea. The tea will make you feel full, and the protein will help your muscles repair and grow while you are sleeping. Do not eat any carbs before bed time. This will wind up on your belly and hips in no time, and if it already has, it will simply add to the carnage.
Instead, after your last meal at 6 or 7 pm severely limit your food intake. This is one of the most difficult things for people to do, myself included. Having that snack while watching the game or prime time TV show is so tempting, but it is also a recipe for disaster.
For more tips to lose weight fast, see some of my previous posts –