Weight loss tips: 10 tips on how to lose weight by medical doctors.

 The internet is filled with "diet plans for weight loss" and many "how to lose weight fast" blogs. However, sorting out the factual information from misinformation is a tall task for the average user. 

This is what makes Google the best yet at the same time the worst source of information. The misinformation on the internet can sometimes negatively impact your journey of body transformation.

 To make things easier for you, here are some important practical tips on how to lose weight, which are verified by medical doctors and industry experts.

1: Eat regular but smaller meals.

Many people make the mistake of eating less frequently in order to lose weight and cut calories. This however is a mistake. Experts advise to eat regular, more frequent but smaller meals. For beginners, It's advisable to divide the same amount of food you eat in your daily 3 meals, into 5-6 meals. Not only does it make switching to a healthy diet easier, smaller meals decrease the amount of fat stored in your body per meal, it also Keeps you satiated and decreases the temptation to snack.

2 Use smaller plates. 

To help achieve the aforementioned, a practical tip is to use smaller plates. It helps you gradually get used to eating smaller meals each time.

3 Eat slowly. 

Though variable from person to person, it takes the satiety center in the brain about 15-20 minutes on average to start feeling full. Eating slowly with thorough chewing not only helps with digestion and absorption of nutrients, it also makes you feel full with lesser amount of food. 

4 Plan your meals in advance.

Learn to adopt the habit of planning your breakfast, lunch, dinner and snacks a day beforehand. This allows you to stick to your calorie allowance while fulfilling your macro and micronutrient needs. It also gives you smaller goals to achieve on a daily basis making the long journey easier psychologically. 

5 Be patient.

Perhaps the most important advice for body transformation is, be very patient. It's a long journey and many people give up quickly when they don't see any changes. Divide it into smaller everyday goals for diet and exercise, rather than looking at the end result.  Lower your expectations, it takes time, stop comparing your journey to the 90 day body transformations you see online. Everyone's journey is different but stick to your path and you will get to your destination eventually. 

6 Do not ban all carbs or fats.

Cutting off particular foods or nutrients from your diet is never a good idea. Switch to complex carbs and healthy fats but never cut them off. As your body needs them to function properly both physically and mentally. Cutting them off will make the journey unnecessarily harder. 

7: Do not stock junk food at home. 

As the saying goes, out of sight out of mind, never keep a lot of junk high calorie foods like chips/crisps, chocolates, candies or whatever junk snacks that tempt you the most At home. This decreases the frequency of you snacking on these junk food items.

8 Make the habit of reading food labels.

Always know what you eat. Make the habit of reading the nutritional contents of whatever you eat. This helps you make healthier choices and stick to your diet goals.

9 Include high fiber foods.

According to dieticians and doctors, fiber not only helps with digestion, it also helps you feel full while contributing very few calories. This helps you feel satiated throughout the day and decreases your overall calorie intake.

10 Be more physically active. 

In the end losing weight boils down to eating fewer calories than you burn. While decreasing your calorie intake you also need to increase your calorie expenditure. Exercise and workout is a part of it but something as simple as walking more can also increase your expenditure significantly. This is specially important for people who hate running and cardio. Along with weight training, if you simply add a long brisk walk to your daily life you can make it much easier on yourself to keep to your goals. 

Weight loss and body transformation is a long and hard journey. It requires patience, dedication and knowledge. But with some helpful tips like the ones we just talked about, you can make the journey much easier on yourself. 

Remember: Be patient and take your advice only from industry experts and doctors.