What Are the Top 12 Ways to Lose Weight?

The most effective weight loss strategy is to make sustainable changes to your diet, exercise, and lifestyle. Here are 12 ways to lose weight safely and effectively

While many fad diets claim to help you shed extra pounds quickly and easily, the most effective weight loss strategy is to make sustainable changes to your diet, exercise, and lifestyle.

Here are 12 ways to lose weight safely and effectively.

12 ways to lose weight and keep it off

1. Drink plenty of water

Drink plenty of water and eat foods high in water content. Increasing your hydration can increase feelings of fullness and reduce hunger, which can help you eat less during your meals.

2. Avoid sugary drinks

Cutting out sugary beverages is one of the quickest ways to lose weight, and it can also lower your risk of diabetes and heart disease.

Liquid calories are unsatisfying and do nothing to curb your cravings. A glass of juice or a cup of caramel coffee isn't as filling as a bowl of veggie- and protein-rich stir-fry.

Therefore, keep track of how much juice, soda, sweetened coffee, and alcoholic beverages you consume. Simply avoiding these drinks can help you cut out a significant amount of calories each day.

3. Eat more fiber

Rather than eliminating certain food groups from your diet, focus on eating a variety of nutrient-dense foods like vegetables.

Vegetables are high in fiber, which keep you feeling fuller longer. You can also find substitutions such as cauliflower rice instead of regular rice.

4. Eat more minerals

Potassium, magnesium, and calcium can help balance salt levels in your body and reduce bloat. Leafy greens, most orange foods (oranges, sweet potatoes, carrots, etc.), bananas, and tomatoes are all high in potassium.

5. Don’t skip breakfast

Skipping breakfast can affect your hunger hormones and blood sugar levels later in the day, making you irritable and more likely to reach for unhealthy snacks

Instead of skipping breakfast, eat a well-balanced meal to kickstart your day. This can help keep you full and keep cravings at bay.

For your morning meal, aim for 400-500 calories and include a source of lean protein, satisfying fat (eggs, unsweetened Greek yogurt, nuts, or nut butters), and fiber (veggies, fruit, or 100% whole grains).

6. Don’t starve yourself

According to nutrition experts, starving yourself or severely restricting your calories will not make you lose weight faster. In fact, not eating enough food can slow down your metabolism and increase the risk of binge eating later in the day.

Make it a daily goal to eat 3 meals and 2 snacks a day, and don't go more than 3-4 hours without eating.

7. Choose your snacks wisely

Many snacks are calorie-dense but not nutrient-dense. Go for healthier snacks like fruits and nuts that are lower in sugar and sodium. Aim to keep your snacks under 300 calories, and try to look for ones that contain fiber and protein to keep you satisfied before your next meal.

8. Eat slowly and deliberately

Practice mindful eating by paying attention to what you eat, when you eat, and how you eat. Instead of shoveling down your meals, slow down and concentrate on the flavor, texture, temperature, and scent of what you're eating.

This will not only help you control your portions, but also make you more aware of what you are putting into your body. Over time, this can help you make better dietary choices.

9. Spice it up

Spicy foods can actually aid in calorie reduction. Capsaicin, a chemical found in jalapenos and cayenne pepper, can (slightly) stimulate the release of stress hormones such as adrenaline, which can help you burn calories faster.

Eating spicy peppers can also help prevent overeating. Ginger and turmeric, in addition to hot peppers, are excellent spices to add to your meals.

10. Start strength training

Strength training helps you build lean muscle tissue, which burns more calories even when you are at rest. The more lean muscle you have, the more quickly you will lose weight.

Try a few push-ups, squats, or lunges. If you have free weights, do a few bicep curls and tricep extensions in the comfort of your own home or office.

Strength training 3-4 times a week not only helps with weight loss but also improves range of motion, stability, and posture.

11. Go on a brisk walk

Walking can be an effective weight loss method because it can help you maximize your nonexercise activity thermogenesis (NEAT), which is the energy expended for activities other than formal exercise and sleep.

Exercising at any time of day is helpful, but doing it in the evening may be especially advantageous because your metabolism slows down as the day progresses. Try doing 30 minutes of aerobic activity before dinner to increase your metabolic rate, which can stay elevated for another 2-3 hours after you stop moving.

12. Get enough sleep

Many studies have shown that not getting adequate sleep can slow down your metabolism. Chronic sleep deprivation has been linked to changes in appetite hormones, and some studies have reported a link between poor food choices and lack of sleep.

Aim to get at least 7 hours of sleep each night, which will also help with your mood and energy levels.