If you’re trying to lose weight, you’ve probably already wondered: are there some not-so-obvious measures I could be taking to make this process more efficient?
Nothing will replace a healthy diet at a caloric deficit and exercise, but there are some things you can do that may help you along the way.
While you should be drinking water all day, an important time to drink water is right before your meals, as it may reduce the amount of calories you take in before you feel full.
2. Drink Fewer Calories
If you’re watching your weight, don’t just watch what you eat, watch what you drink as well.
You might think that fruit juice is better for you than a sugary snack, but in reality it’s still packed with calories.
Liquid calories are generally not as filling, and easier to consume than solid food.
3. Eat Smaller Portions
If you’re calculating how many calories are in a food you’re about to eat, be mindful of what an average serving size should be.
Keeping track of your portions won’t only help you keep track of your total calorie intake, it can also help you lose weight by making you more aware of what you’re eating.
4. Get More Exercise
Exercising is one of the best ways you can improve your overall health.
It also helps you to lose weight by stimulating your body to burn more calories and help you keep that caloric deficit you need to see results.
30 minutes of exercise that gets your heart rate up, whether it be cardio or weightlifting, is a good base amount to shoot for.
But don’t be afraid to do more. Exercising is just plain good for you.
5. Drink Your Coffee Black
Many times, people add several hundred calories worth of cream and sugar to their coffee.
If you tak this into account when tracking your diet, then it’s fine to add some cream and sugar, but most people don’t.
6. Get More Sleep
People seriously underestimate the benefits of a good night’s rest, especially when it comes to losing weight.
Studies have shown that poor sleep strongly increases the risk of obesity in both adults and children. Better sleep is associated with less weight gain, because sleep is an essential process the body uses to keep all of its normal functions running their best.
7. Don’t Switch Between Fad Diets
If you keep moving from diet to diet, looking for the next trend or get-slim-quick scheme, you’re putting yourself on a course for failure.
A lot of diets are really only for short term use anyway. That’s why the best long term strategy is to simply make sure you live an active lifestyle, and most importantly maintain a well-balanced diet.
Make sure your body gets everything it needs, while avoiding giving it everything your brain or eyes want.
While the science is still not completely certain about the effects of fiber on the gastrointestinal system, studies have shown its effects in helping to increase satiety and help to control weight over the long term.
9. Use a Protein Supplement
As was mentioned before, protein is a seriously important part of your diet. If you aren’t getting enough protein, it might be wise to start taking a protein supplement like whey protein.
In Conclusion
A the end of the day, you will lose weight if you are eating less calories than you burn during the day.
There are methods to help you achieve that caloric deficit, but nothing will replace a good, balanced diet and exercise.
What’s your take on burning fat? Have anything else you’d like to share? Let me know in the comments below!
Legion Featured Author
Mike Matthews
Mike Matthews is the founder of Legion as well as the author of several award-winning fitness books, including Bigger Leaner Stronger, Muscle for Life, and The Shredded Chef.
His simple and science-based approach to building muscle, losing fat, and getting healthy has sold over a million books and helped thousands of people build their best bodies ever, and his work has been featured in many popular outlets including Esquire, Men’s Health, Elle, Women’s Health, Muscle & Strength, and more, as well as on FOX and ABC.
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Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you live in the UK or Canada, your order ships free when it’s over $99.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
Free Worldwide Shipping & Returns
Many companies use shipping and handling fees to increase their profit margins, but here at Legion, we hate profits, so our shipping is free!
Okay, so we do dig on profits, but we also go in for happy customers, and free shipping works like gangbusters. So, if you’re outside the USA, your order ships free when it’s over $199.
Why the restriction on international orders? Unfortunately, shipping abroad is very expensive, and if we didn’t require a minimum order size, we’d lose a lot of money. But! We're also hustling to improve our international logistics and will be passing our savings along to our international customers.
Also, if you don’t absolutely love our stuff for whatever reason, we don’t request you deliver it to a PO box in the Gobi Desert by carrier pigeon.
We just . . . wait for it . . . give you your money back. No returns. No forms. No nonsense. Holy moo cows.
That means you can say “yes” now and decide later. You really have nothing to lose.
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That’s why all of our supplements are made in America in NSF-certified and FDA-inspected facilities that operate in accordance with the Current Good Manufacturing Practice (cGMP) regulations.
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That’s why we test every ingredient of every supplement we produce for heavy metals, microbes, allergens, and other contaminants and ensure they meet the strict purity standards set by the FDA.
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That’s why all of our supplements are naturally sweetened and flavored and contain no artificial food dyes, fillers, or other unnecessary junk.
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Some popular pre-workouts are all-natural. Some contain the right mix of high-quality ingredients. Some provide clinically effective doses. But only Pulse checks each of these boxes.
Pulse doesn’t just “contain natural ingredients''—every ingredient is naturally sourced from plants and animals. Pulse contains no artificial or synthetic substances of any kind.
Every serving of Pulse contains 15.1 grams of active ingredients that have been shown to be safe and effective in peer-reviewed scientific research.
Every active ingredient in Pulse is backed by published scientific studies that show benefits in healthy humans.
Pulse contains no harsh stimulants that wind you up and burn you out. Instead, it contains a 1:1 ratio of caffeine and L-theanine, which produces a smooth energy rush and comfortable comedown.
We carefully examined 508 pages of scientific research to find out exactly what should and shouldn’t be in a pre-workout supplement.
Every bottle of Pulse is guaranteed to provide exactly what the label claims and nothing else—no heavy metals, microbes, allergens, or other contaminants.
While these types of chemicals may not be as dangerous as some people claim, studies suggest that regular consumption of them may indeed be harmful to our health. And that’s why we don’t put any of them into our products.
Before you buy a sports supplement, you should know that it's clean, safe, and transparent. And that's exactly what Labdoor's third-party testing and certification means.
It's hard to know for sure, but this probably makes Pulse the most-popular all-natural pre-workout supplement in the world.
If you don’t absolutely love this product, just let us know, and we’ll give you a full refund on the spot. No forms or return necessary.
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Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab by Labdoor™, the gold standard of third-party lab testing.
Analyzed for purity and potency in a state-of-the-art ISO 17025 accredited lab, the gold standard of third-party lab testing.
This product doesn’t just “contain natural ingredients”—every ingredient is naturally sourced from plants and animals. This product contains no artificial or synthetic sweeteners or flavors of any kind.
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Thanks to their connections, credentials, and academic experience, this team of MDs, PhDs, and other professionals has access to a wealth of research published in the largest and most prestigious journals in the world.
This allows them to not only review individual studies but also analyze the overall weight of the evidence on any and all topics related to diet, exercise, supplementation, and more.
If you feel that any of our content is inaccurate, misleading, out-of-date, or anything less than factual, please let us know in the comments section of the article in question.
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