TOP TIPS TO MAXIMISE WEIGHT LOSS

When we're looking to lose weight and get into shape, it's tempting to try all of the diet fads and best tips for weight loss which promise quick results -- whether it's to cut carbs, cut fats or start fasting, this isn't going to work for everyone.
Unfortunately, most of it is misguided, outdated, and scientifically disproven. What these fad diets don’t teach us is the healthy habits for weight loss that are effective in the long-run.
Over the years, scientists have found a number of strategies that seem to be effective. Here we have put these together, sharing with you the 9 best tips for weight loss that are actually evidence-based and sustainable.

PW"S BEST TIPS FOR WEIGHT LOSS:

1. Stay hydrated
Water is an essential nutrient that is often forgotten. Estimates state that the average Brit consumes less than one glass per day, compared to the recommended eight. Dehydration can contribute to tiredness, headaches and lack of concentration, as well as impacting on our diets. When we are thirsty, we often experience similar symptoms to those of being hungry, and quite often people can mistake the two. Water should be the first choice of hydration as it contains zero calories, and you need to make sure that you are drinking 2-3 litres a day.

2. Drink green tea
Green tea is more than just hot, flavoured water. When you drink a cup of quality tea, you're actually getting a large amount of beneficial substances with potent biological effect. Where green tea really shines is in its massive range of antioxidants... being loaded with potent antioxidants called catechins. The most important of these is EGCG (Epigallocatechin gallate), a substance that can boost metabolism and enhance fat burning. Try our Slender Tea for a mid-morning/afternoon boost!

3. Cut back on added sugar
Added sugars, such as table sugar, honey and syrups, shouldn't make up more than 5% of the energy you get from food and drink each day. That’s about 25g a day. The average Briton has around 100g of the sweet stuff each day!
Studies show that sugar consumption is strongly associated with the risk of obesity, as well as diseases like type 2 diabetes and heart disease. If you want to lose weight, you should be cutting back on added sugars. Just make sure to read labels, because sugar can often be hiding under different names such as sucrose, glucose, fructose, maltose etc. To find out more on reducing your sugar intake, check out our article on How to cut out sugar in 7 days!

4. Eat more protein
When you think protein, think building blocks – you need it to develop and maintain muscles (and skin and hair), build hormones and enzymes, and even build antibodies for a healthy immune system. It’s also important in the world of weight loss as it provides satiety. Meaning, it makes you feel satisfied for the longest period of time. It aids in satiety by affecting the hormones which control hunger and how fast food empties from our stomachs. It also has the highest thermal effect of food (TEF), meaning it burns the most calories during digestion, versus carbs and fat. And, we all know that protein helps build muscle and muscle burns more calories than fat!
Our bestselling Slender Blend contains 24g protein per serving providing you with a quick and convenient protein hit!

5. Exercise portion control
Lots of people don't know what a portion looks like which often leads to overeating. You can follow the instructions on packets to get an idea of how large a portion of food should be. But, if you just want to eyeball your portion sizes, aim for a deck of cards size for pieces of lean meat, and a closed fist for carbs (or three heaped tablespoons).

6. Eat more fibre
High fibre foods such as oats, wholegrains, fruits and vegetables help to improve gut health, regulate blood sugars, reduce blood pressure and weight control. Fibre slows down the emptying of the stomach and increases the time it takes to digest and absorb nutrients. This prolongs the feeling of fullness and significantly reduces appetite.

7. Get a good night sleep
Sleep is highly underrated, but it may be just as important as eating healthy and exercising. Reducing those vital sleeping hours could hinder your weight loss. Not only does lack of sleep leave you tired and unfocused, but it also affects the balance of our hormones. Being sleep deprived can lead to an increase in cortisol (stress hormone) and, if this becomes elevated, it can lead to storage of fat around the midsection. If you struggle to sleep well at night, check out our blog post on Why cant I sleep?

8. Chew your food more
It can take a while for the brain to "register" that you've had enough to eat. Some studies show that chewing more slowly can help you eat fewer calories and increase the production of appetite hormones linked to weight loss.

9. Don’t drink your calories
Nearly a quarter of the added sugar in our diets comes from sugary drinks, such as soda, sweetened juices, squashes, and cordials. Keep in mind that this applies to fruit juice as well, which contains a similar amount of sugar as a soft drink like coke. If water isn’t your thing, try infusing it with some cucumber, strawberries or lemon.