Weight management remains a persistent concern, regardless of the season. It’s a journey that many embark on, aiming not just for weight loss but for sustainable health and well-being. Let’s shift the focus away from fleeting trends and crash diets and instead explore four essential ‘ingredients’ that can support both weight loss and mental stability over the long term.
1. Prioritize Protein, Your Body’s Building Blocks
When it comes to achieving your weight goals, a strategic approach is essential. Prioritizing protein consumption is a key step. Protein can be sourced from various options, whether you prefer lean meats, fish, poultry, dairy, plant-based proteins like beans and tofu, or even select vegetables such as spinach, broccoli, and peas. Protein intake should align with your individual needs based on factors like age, sex, overall health, and physical activity. Sufficient consumption of protein is essential for repairing and growing muscles, maintaining bodily functions, and supporting overall well-being.
How Much Protein Should You Eat?
Eating 0.36 grams of protein daily per pound of body weight is fine for the average adult. But for those looking to lose weight, eating between 0.81–1.23 grams of protein daily per pound of body weight is better — especially if you’re also exercising, which you’re likely doing if you’re trying to lose weight. That means that if you weigh 200 lbs, aiming for around 200 grams of protein per day makes sense.
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Following a well-balanced diet that includes enough protein is good advice in general, but eating protein is even more important while losing weight. That’s because a high protein intake helps prevent muscle loss as you shed the pounds. To encourage fat loss instead, experts suggest increasing your protein intake.
Combining dietary changes with resistance or weight training offers an added bonus: in addition to maintaining (or even building) your muscle mass, you’ll be improving your metabolism too, increasing the amount of energy your body uses even at rest.
In fact, one weight loss study compared the effects of eating the recommended dietary allowance (RDA) of protein vs. two and three times that amount. All the participants lost weight, but those who upped their protein intake lost more of their body weight from fat vs. muscle.
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2. Water: Sip Your Way to Success
The daily water intake debate—drink a gallon or not? It’s crucial to listen to your body and adjust water consumption based on your unique requirements. Staying well-hydrated throughout the day helps control appetite, aids in digestion, and keeps your body functioning optimally. Water can make you feel fuller when consumed before meals, reducing overall caloric intake and supporting calorie burning. Beyond weight management, water plays a pivotal role in joint lubrication, oxygen delivery, skin health, temperature regulation, and waste elimination.
We now know that drinking water helps you lose weight. But how much water should you drink to lose weight? Of course, the body’s water needs will vary among individuals.
For an average person
Water needs vary from one person to the other, but the typical recommended amount of 64 ounces per day can help an average person who wants to shed off just a few pounds. However, the major challenge for most people is drinking enough water in the first place. A study by the CDC reveals that 43% of adults take four cups of water and below in a day, with 7% stating they don’t take any amount at all.
Generally, your thirst should be the guide. Adjust the intake accordingly if you still feel thirsty after taking 64 ounces. But if you feel quenched, you should not overdo it. Otherwise, taking too much water could overly dilute sodium levels in your brain (water intoxication or hyponatremia) and cause swelling in the brain, seizures, or even coma.
For people who are overweight
People who are obese or overweight have different water needs. They should drink more water to remain hydrated and help lose weight. Generally, you should take half of your body weight in ounces of water. Therefore, a person weighing 180 pounds should target about 90 ounces in a day.
Also, according to Virginia Tech researchers, overweight adults who took 16 ounces of water 30 minutes before their meals shed off 3 pounds or more than those who didn’t, and 9 pounds at the end of their 12th week.
For people who work out a lot
How much water should you drink to lose weight if you are an endurance athlete or someone who works out regularly? You should take more than the oft-recommended 64 ounces in a day since sweating depletes the body of proper hydration. People who work out should take water as follows in addition to the recommended 64 ounces:
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17–20 ounces 2–3 hours before starting the exercise
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8 ounces of water 20–30 minutes before starting the exercise or during warm-up
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7–10 ounces every 10–20 minutes during exercise
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8 ounces no more than 30 minutes after the exercise
3. L-carnitine
L-carnitine—also known as levocarnitine—is an amino acid that your body makes naturally. It is important for healthy metabolism and also helps to move toxins out of the cells.1 You can get L-carnitine from foods such as cheese, beef, and whole milk. It can also be taken in supplement form.
It is important to remember, however, that supplements are not appropriate for everyone. Also, in some instances, the benefits associated with L-carnitine have been studied only with the supplement administered intravenously (through an IV).
L-carnitine moves fatty acids into the cells to produce energy, so it has been assumed that it can help with weight loss. Some studies report L-carnitine weight loss results that support this theory but more research is needed for conclusions to be drawn.
People diagnosed with obesity or overweight may improve their weight and fat mass when treatment includes L-carnitine. There was less evidence of improved body fat percentage, according to a 2020 analysis of L-carnitine research studies.
4. Green Tea
Green tea has shown some potential to help with weight loss and obesity, but more research is needed to determine the optimal dose and long-term effects.
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Fat metabolism – Green tea may reduce food intake, slow the absorption of fat, and increase energy expenditure.
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Sympathetic nervous system – Green tea catechins may increase energy expenditure and fat oxidation by influencing the sympathetic nervous system.
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Appetite – Green tea may modify appetite.
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Diuretic effects – Green tea contains caffeine, which may help reduce water retention and bloating.
- In one study, high-dose green tea extract reduced weight, waist circumference, and cholesterol levels in women with central obesity.
- Another study found that green tea supplementation reduced body weight and body mass index.
What Non-Ingredients Help You Lose Weight?
Strength Training: Beyond Cardio
While cardio exercises remain integral to heart health and overall well-being, don’t underestimate the benefits of strength training. Incorporating weight lifting into your fitness routine can expedite weight loss and help maintain tight skin as you shed pounds. Strength training contributes to building muscle, strengthening bones, managing weight, enhancing cognitive function, and improving overall quality of life. It’s a crucial component of balanced fitness and a valuable addition to any exercise regimen.
Rest and Stress Management: Vital Components
Adequate, high-quality sleep is non-negotiable, as it regulates appetite and metabolism-related hormones. Aim for seven to nine hours of quality sleep each night, or at least five to six hours when necessary. Establish a bedtime routine to optimize your rest. Additionally, managing stress is paramount. Chronic stress can disrupt hormonal balance, leading to weight gain and emotional eating. Employ stress-reduction techniques like meditation, yoga, deep breathing, or mindfulness. Address emotional triggers for unhealthy eating habits, and develop healthier coping mechanisms for stress and boredom. Setting realistic goals, monitoring progress, and implementing strategies will help you stay on track.
In Conclusion
Recognize that the journey to reversing obesity is unique for each individual. Consulting healthcare professionals before making significant dietary or exercise changes is advisable. However, when seeking a healthcare professional isn’t an option, tailor your approach to your specific needs and conditions. By identifying and addressing emotional triggers, developing healthier coping strategies, and setting realistic goals, you’ll pave the way for a successful and sustainable weight loss journey while reversing obesity.”
Medically Reviewed By:
Eric Meredith
Chef Eric Paul is a classically trained chef, Registered Dietitian, Certified Personal Trainer, and expert in chronic disease prevention with over 15 years of experience. His work has been featured on major networks like ABC, CBS, and ESPN. Through his nonprofit, Health Heroes, he uses entertainment and technology to make health information more engaging for youth. He is also a member of Kappa Alpha Psi Fraternity, Inc. and a board member of 100 Black Men of Chicago.
