Many people are unsure of how to loose weight safely & maybe its the constant bombardment from advertised ‘diet pills’, untrue information on what concoction works from family & friends or just lack of information. Well for any reasons you’ve found it hard to loose weight yourself, this blog post should shed light on how to do it and do it safely.

1. Keeping healthful snacks at home and in the office

It might sound obvious but its not that obvious but is an easy task. By having a healthy selection of snacks at home you’re ultimately ‘controlling’ your environment & every time you mindlessly munch on something you don’t have to worry of gaining extra weight or risks of diabetes from added sugars.

Most people focus on the weight more than they focus on whats on their plate.

People often opt to eat foods that are convenient, so it is best to avoid keeping prepackaged snacks and candies on hand. One study found that people who kept unhealthful food at home found it more difficult to maintain or lose weight.

Good snack options include:

  • nuts with no added salt or sugar
  • fruits
  • prechopped vegetables
  • low-fat yogurts
  • dried seaweed


2. Avoid processed foods like a plague.

Processed foods are high in sodium, fat, calories, and sugar. They often contain fewer nutrients than whole foods.

According to a preliminary research study, processed foods are much more likely than other foods to lead to addictive eating behaviors, which tend to result in people overeating.

examples of processed foods: Indomie, sausages, bacon, microwave ready foods

3. Eating more protein

A diet high in protein can help a person lose weight. An overview of existing research on high-protein diets concluded that they are a successful strategy for preventing or treating obesity.

Collectively, the data showed that higher-protein diets of 25–30 grams of protein per meal provided improvements in appetite, body weight management, cardiometabolic risk factors, or all of these health outcomes.

A person should eat more eggs, chicken, fish, lean meats, and beans. These foods are all high in protein and relatively low in fat. Lean proteins include:

  • fish
  • beans, peas, and lentils
  • white poultry
  • low-fat cottage cheese

4. Quitting added sugar

Sugar is not always easy to avoid, but eliminating processed foods is a positive first step to take.

According to the National Cancer Institute, men aged 19 years and older consume an average of over 19 teaspoons of added sugar a day. Women in the same age group consume more than 14 teaspoons of added sugar a day.

Much of the sugar that people consume comes from fructose, which the liver breaks down and turns into fat. After the liver turns the sugar into fat, it releases these fat cells into the blood, which can lead to weight gain.

5. Drinking black coffee

Coffee may have some positive health effects if a person refrains from adding sugar and fat. The authors of a review article noted that coffee improved the body’s metabolism of carbohydrates and fats.

The same review highlighted an association between coffee consumption and a lower risk of diabetes and liver disease.

6. Staying hydrated

Water is the best fluid that a person can drink throughout the day. It contains no calories and provides a wealth of health benefits.

When a person drinks water throughout the day, the water helps increase their metabolism. Drinking water before a meal can also help reduce the amount that they eat.

Finally, if people replace sugary beverages with water, this will help reduce the total number of calories that they consume throughout the day.

7. Adding chili

Adding spice to foods may help a person lose weight. Capsaicin is a chemical that is commonly present in spices, such as chili powder, and may have positive effects.

For example, research indicates that capsaicin can help burn fat and increase metabolism, albeit at very low rates.


It is vital for people to focus on making changes that they can maintain. In some cases, a person may prefer to implement changes gradually or try introducing one at a time.

The process of loosing weight is a process of changing what you eat. Most people focus on the weight more than they focus on whats on their plate, others think going to the gym while eating the same unhealthy food will give them their desired results, this is not the case. Actually to obtain visible results at the gym its mostly 80% the food you eat & 20% working out.

Anyone who finds it challenging to lose weight may benefit from speaking to a doctor or dietitian to find a plan that works for them.


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