3 Easy Evidence Based Weight Loss Tips

With all the diet advice out there, it's extremely overwhelming to determine what path is guaranteed to work for you.  Even here at Healthy Brown Girl where we recommend ​intermittent fasting to help you reach your weight loss goals, that path is still not for everyone. Finding the right option for you should not be an overnight decision and should always include your primary care physician, especially if you have a medical condition.  Despite all the things you should consider when deciding on a weight loss plan, there are some evidence based things you can start today to kick start you weight loss journey. 

Reduce Your Sugar Intake
This is goes beyond the average "no more cookies and cake" promise that you tell yourself when your favorite pair of jeans don't button anymore.  Even when we call ourselves cutting the sugar, we are not aware of all the hidden sugars there are in so many of the foods we eat. Being aware of the amount of sugar you are eating daily will help you to better manage your caloric intake.  It's important to read the food labels in order to make informed decisions when it comes to how much sugar you choose to eat.  A doughnut paired with your favorite large gourmet coffee in the morning can easily add 1000+ calories to your daily intake before lunch.  All those additional calories each day is the easiest way to pack on the lbs without realizing what you've done.  You don't need to go sugar free for life, just read the labels and opt for choices that contain less processed sugar. These changes can be small.  Instead of soda at every meal, drink water, have fruit for desert instead of cake, or sweeten your coffee with natural sweeteners such as agave or stevia instead of sugar.  Being aware and making the little changes in this area go a long way. 

Drink More Water
If you're like me, this one is much harder than it sounds.  Water is boring, tasteless, and unfortunately vital to our survival as humans.  Not to mention, this tip is probably one of the most effective  things you can do to manage your weight because it helps in so many areas.  Drinking water over sugary drinks not only helps reduce your caloric intake but its also been shown to boost metabolism.  According to a study conducted at Humboldt-University, drinking only 500 ml of water was shown to increase the subjects metabolism by 30%.  Drinking water before meals can also help with portion control.  There are some things you can do to make water more enjoyable, like add fruit, lemon, or cucumber.  You can increase your water intake would be to increase your fruit and veggie intake.  So trade that glass of tea for a glass of water if you want to drop a few pounds. 

Exercise Regularly
If you haven't read my blog where I share tips on How to Stay Consistent With Exercising, make sure you check it out.  Exercise is an important part of staying healthy, and while it will not melt the lbs away on it's own, it will definitely help when paired with a balanced diet.  If losing inches in your waistline is important to you, cardio exercise is best for reducing belly fat.  Simple exercises like walking or jogging are great options as long as they are done consistently and in conjunction with a balanced diet. 

There are a host of other things you can do to jump start your weight loss journey.  With whatever you choose, it's important to understand that consistency is key to seeing the results you desire.  

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