Best 10 Weight Loss Tips According to Dr. Oz
- 1 Best 10 Weight Loss Tips According to Dr. Oz
Let’s face the facts here: losing weight is never an easy task, no matter how much or little you are trying to cut down from the scale. Luckily, specialists like Dr. Oz have are constantly trying to figure out what is the perfect ‘recipe’ for weight loss, namely one you could include into your day-to-day life minus it feeling like you are struggling with a diet at all. So here are the best 10 weight loss tips according to Dr. Oz, all of which you should take note of in order to achieve a healthy and good-looking body in the future:
Write it down
There is no denying that losing count of your caloric intake becomes very simple to do in today’s fast-paced, hectic, and more than tempting world. After all, who has the time and energy to keep track of every single snack and meal you’ve had throughout the day, not to mention during a week or even a month?
As Dr. Oz suggests, the simplest way of avoiding either eating too little or overindulging is to keep a food journal on a regular basis. You should ideally be looking for something that looks like a small notebook because, that way, it becomes easier to carry around and subsequently write down on.
You can then use it to record anything you might consider helpful for your weight loss journey. For example, the results of your daily weighing, your caloric intake by meals, the goals you have achieved after switching to a healthier lifestyle, what you could do to improve your weight loss, etc. In addition, you can take note of your favourite low-calorie recipes and plan your meals in advance for good measure.
On the one hand, a food journal has a very practical purpose in light of the fact that it allows you to get an overall view of your weight shedding endeavours over the course of time. On the other hand, it becomes a powerful psychological tool by either showing you how much you have accomplished with your dieting efforts or, on the contrary, what you could change for better results in the future.
Get a good night’s sleep
Did you know that maintaining a healthy sleeping schedule is just as important for weight loss as regular exercising? This occurs due to many factors, the first of which being that sleep regulates your fat retention via your hormonal activity. The most important of these hormones is insulin, which is directly responsible for the metabolic processing of carbohydrates (which then transform into glucose), protein, and fats. Therefore, cutting down on your snoozing time will enable unwanted fat deposits, whereas getting enough rest will ensure this fat is used as an energy resource instead.
Secondly, sleeping enough hours each night suppresses the production of ghrelin (also known as the ‘hunger hormone’). Aside from appetite, ghrelin is also responsible with energy division within the body and the rate at which it is consumed during waking hours. The good news here though is that ghrelin levels are inversely related to sleeping duration, meaning that a regular resting schedule will keep this hormone to a minimum.
Moreover, getting a good night’s sleep will also regulate your cortisol readings. This particular ‘stress hormone’ contributes to numerous metabolic activities (fat processing included) and can actually suppress immunity when triggered excessively. Not to mention that it plays a vital role in psychological wellness!
And let’s not forget that, according to Dr. Oz, you can’t eat while you are snoozing. So be sure to clock in on sleep when your body tells you to for a slimmer figure and happier mind as well.
Don’t overthink it
One of the most dangerous combinations in the case of weight loss efforts is that of being hungry and not knowing what you want to eat beforehand. Why? Because it makes it that much more easier to either overeat or go straight for the calorie-filled foods you should be avoiding in the first place.
As a result, make a conscious effort to plan your meals beforehand in order to stay clear of any culinary temptations that might otherwise interfere with your slimming goals. If you do not have the time or the skills to do so yet, then go the safe route by choosing 2-3 options for each meal, which you can alternate during the week so you don’t get bored of this routine. For instance, your breakfast selection can rotate between some type of wholesome cereal and natural yogurt with fresh fruit, your lunch can consist of a vegetable soup or a salad mixed with protein (salmon or chicken), etc.
As Dr. Oz puts it, this ‘autopilot’ technique will both help you maintain a healthy eating regime and teach you what foods come in handy when you are stuck in a cooking/ eating rut.
Snacking is your best friend
As weird as it might sound at first, the best way to lose weight is by constantly eating. Before you dismiss this idea as being entirely ludicrous, just give it another thought: how could you possibly overeat if you are constantly feeling full?
Although this premise doesn’t give you permission to eat quite everything that you might crave, snacking in between you main meals can quickly become one of your most powerful tools in the fight against weight gaining over time.
Dr. Oz recommends always having some kind of healthy snack with you, such as nuts or seaweed, because these will help you cut down on your hunger and cravings at the same time. Other healthy and filling options are edamame (soy beans, which you can easily find in the frozen foods section of any supermarket), unsalted pumpkin seeds, dried fruit, and almonds.
Go the extra mile by making your own mix-and-match bags of snacks to carry around when you are at work or running errands. The point here is to both maintain a certain portion control to your snacks (never eat them straight from the packaging!), but still trick your brain into believing it doesn’t need any more calories until the next main meal.
Spice up your diet options
While eating on ‘autopilot’ is good at the beginning of your weight loss regime, Dr. Oz also recommends ‘spicing’ things up once you get the hang of healthy eating on a day-to-day basis.
The best way to do so is by integrating spicy foods into your routine eating. Paprika, chilli peppers, and different types of natural hot sauces contain a substance called capsaicin, which gives them their distinct ‘bite’ and which also helps with weight loss. You see, capsaicin triggers your thyroid into releasing certain hormones which boost metabolic processes and facilitate fat burning. Additionally, capsaicin has a thermogenic quality to it, which translates into an accelerated sweating rhythm within your organism that leads to detoxification and improved lipid management.
For extra weight loss success, cook (spicy) meals on your own whenever you have the time, since this helps you know exactly what you are eating and how you are eating it. Dr. Oz is in favour of replacing frying your food with healthier cooking options like broiling, steaming, poaching, and baking, as well as cooking in advance for the week when you have a busy schedule ahead.
Hit the gym on the weekends (too)
The difference between a weekday and the weekend is that the former usually has a more restricted structure to it in terms of work, errands, and how you integrate your gym time in this sometimes busy equation. Conversely, the more relaxed nature of the weekend makes it that much easier to sleep in instead of go for an early morning walk or binge-eat fast-food instead of taking the time for a home cooked meal.
Therefore, it is actually easier to get your exercising routine completed throughout the week because you generally have it ‘crammed’ between other activities that thus motivate you into getting everything done right and on time, working out included. Hence, even though it might appear unappealing at first, don’t break your exercising streak on the weekends either. Again, reserve some time to plan your activities in such a way that your daily trip to the gym is not left out.
Nevertheless, Dr. Oz fully recommends including some ‘time out’ as well, in order for both your body and your mind to recover properly. Just be sure that this leisure break does not lead to overeating or excessive laziness – as always, balance is the key to success, with weight loss being no exception to this rule.
Don’t forget to hydrate!
Undoubtedly, water is one of the most important factors of not only weight loss, but also for healthy living and correct metabolic processes on the whole. Dr. Oz points our attention to a number of ways in which staying hydrated influences our fat retention, the first of which being the confusion of thirst with hunger.
Although you might think your appetite is acting up, the truth is that – in most cases – you are actually dehydrated instead of hungry. Your brain can easily mistake the two signals between them, so be sure to combat this confusion by drinking the recommended 8 glasses of water/ day (approximately 2 litres) and maintaining a moisture-rich diet based on raw vegetables and fruit, soups, etc. To check whether you are really hungry or not, drink a glass of water and see whether the feeling quickly subsides.
Furthermore, water can significantly boost your metabolism. The simple act of drinking water will prompt your organism into burning calories as if it would with any other normal food, for example. This translates into better energy and fewer episodes of fatigue during the day.
If you ever get ‘tired’ of how plain water tastes, then don’t go straight for the sodas and store bought juices. Instead, learn how to make your own flavoured water (but with less calories and sugar) by adding citrus and mint, pineapple and spicy peppers, cucumber and lemongrass, etc. The possibilities are endlessly delicious in this case!
Take care of your mind
The common approach to weight loss is to focus primarily on what you can do for your body in terms of eating and exercising so as to shed weight. But Dr. Oz urges us to remember just how important the psychological factor is in maintaining a healthy and beautiful figure in the long-run.
As previously mentioned, your hormonal activity influences your weight retention and mental perception alike. But, when neurological imbalances occur at the chemical level, you not only end up with various problems (depression and anxiety being the most common such issues), but you also run the risk of developing eating disorders (bulimia, anorexia, etc.) and not being able to actively control your weight due to hormonal disturbances that result from this.
Dr. Oz therefore recommends taking time for yourself, whether this means getting more sleep, enjoying some TV or spending time with your family and friends. Having a wholesome approach to weight loss is also key, since you want to achieve a slimmer body in a healthy and attainable manner by eating right, setting small goals, and praising yourself for every fat shedding milestone you accomplish – no matter how small it might be.
Exercise in the bedroom
Speaking of happiness, did you ever stop to think that sex could help you lose weight as well? Well, it turns out that getting a good ‘roll in the hay’ can do more than satisfy your need for intimacy after all!
One of the advantages posed by a regular sex life is that it can end up complimenting your exercising routine very well. Dr. Oz argues that trading in dessert or a fatty snack for some bedroom activities benefits your caloric intake and increases your energy consumption considerably, while also stopping you from overindulging in food. Hence, the more you go at it, the more calories you burn!
In addition, sex (and orgasms, more specifically) triggers the release of dopamine and serotonin, two hormones that are responsible with pleasure, mood stability, and ultimately long-term happiness. They usually accompany that euphoric sensation which occurs during sex, but their more lasting positive effects definitely surpass the time you spend in bed.
Your mental wellness can also benefit from this activity by building a better sense of intimacy with your partner and even seeing your body in a different light – after all, there is no better compliment than the one you receive while being naked!
Invest in a kitchen makeover
From a nutritionist’s point of view, there is no denying that how you organize your kitchen either makes or breaks your weight loss endeavours.
One of the first steps you need to take in this sense is to ‘clean’ your pantries of any fatty, sugary, and generally unhealthy snacks at the beginning of your weight loss regime in order to avoid being tempted by them in the future. Then, switch your regular plates for smaller ones, so that you give the impression of bigger portions without the added calories. You can even start growing some fresh herbs here and use them as an organic flavour booster for your homemade dishes!
Dr. Oz often stresses the importance of transforming the kitchen into a peaceful and welcoming space, where you can eat without being stressed out by your routine obligations. While you might not be able to have all your meals there, the ones that you do get to sit down and eat in your own kitchen should be surrounded by a soothing atmosphere.
Hide any bills, toys, technology or other distractions that might be lying around the kitchen table and devote this space entirely to dining activities. You will definitely feel fuller and more content when focusing strictly on your meal during that timeframe.