How to Drink Water to Lose Weight: 4 Scientific Reasons it Works

Very important and useful tips :) 

How to Stay Motivated to Lose Weight: 5 Science Backed Steps

Point #1. Motivation is fleeting and losing weight takes time
Point #2. Everyone has limited amounts of willpower
Point #3. Progress can be deceiving 
Point #4. Being healthy doesn’t have to suck
Point #5. Design small rewards for sticking to the plan

See if it works for you :) 

11 Reasons Why Real Foods Help You Lose Weight

It’s no coincidence that the rapid rise in obesity happened around the same time highly processed foods became more available.

Although highly processed foods are convenient, they are packed with calories, low in nutrients and increase your risk of many diseases.

On the other hand, real foods are very healthy and can help you lose weight.

What Are Real Foods?

Real foods are single-ingredient foods that are rich in vitamins and minerals, lack chemical additives and are mostly unprocessed.

Here are just a few examples:

• Apples
• Bananas
• Chia seeds
• Broccoli
• Kale
• Berries
• Tomatoes
• Sweet potatoes
• Brown rice
• Salmon
• Whole Eggs
• Unprocessed Meat

There are lots of real foods in every food group, so there’s a vast array of real foods you can incorporate into your diet.

Here are 11 reasons why real foods can help you lose weight.

1. Real Foods Are Nutritious

Whole, unprocessed plant and animal foods are packed with vitamins and minerals that are great for your health.

Conversely, processed foods are low in micronutrients and can increase your risk of health problems.

Processed foods can slow down weight loss in several ways.

For instance, a diet of processed foods that doesn’t provide enough iron could affect your ability to exercise, since iron is required to move oxygen around your body. This would limit your ability to burn calories through exercise.

A diet low in nutrients may also prevent you from losing weight by making you feel less full after eating.

One study in 786 people compared participants’ feelings of fullness when they were on a low-micronutrient diet versus a high-micronutrient diet.

Nearly 80% of participants felt fuller after meals on the high-micronutrient diet, even though they were eating fewer calories than on the low-micronutrient diet.

When you’re trying to increase your intake of nutrients, eating real foods is the way to go. They contain a variety of nutrients difficult to find in a single supplement, including plant compounds, vitamins and minerals.

Nutrients in whole foods also tend to work better together and are more likely to survive digestion than supplements.

Summary: A diet rich in nutrients may help with fat loss by improving nutritional deficiencies and reducing hunger.

2. They’re Packed With Protein

Protein is the most important nutrient for fat loss.

It helps increase your metabolism, reduce hunger and affects the production of hormones that help regulate weight.

Your food choices for protein are just as important as how much you eat. Real foods are a better source of protein since they aren’t heavily processed.

Food processing can make several essential amino acids harder to digest and less available to the body. These include lysine, tryptophan, methionine and cysteine.

This is because proteins easily react with sugars and fats involved in processing to form a complex combination.

Whole sources of protein are typically higher in protein and lower in calories, which makes them better for fat loss.

For instance, 3.5 ounces (100 grams) of pork, a real food option, has 21 grams of protein and 145 calories.

Meanwhile, the same amount of bacon, a processed food, has 12 grams of protein and 458 calories.

Real food sources of protein include lean cuts of meat, eggs, legumes and nuts. You can find a great list of high-protein foods in this article.

Summary: Protein is the most important nutrient for fat loss. 

Real foods are better sources of protein since they are less processed and typically have more protein and less fat.

3. Real Foods Don’t Contain Refined Sugars

The natural sugars found in fruits and vegetables are not the same as refined sugars.

Fruits and vegetables contain natural sugars, but also provide other nutrients like fiber, vitamins and water, which are needed as part of a balanced diet.

Refined sugars, on the other hand, are often added to processed foods. The two most common types of added sugars are high-fructose corn syrup and table sugar.

Foods higher in refined sugars are often higher in calories and provide fewer health benefits. Ice cream, cakes, cookies and candy are just a few culprits.

Eating more of these foods is linked with obesity, so if weight loss is your goal, it’s best to limit them.

Refined sugars also do little to keep you full. Studies show that a high intake of refined sugar can increase production of the hunger hormone ghrelin and dim the brain’s ability to make you feel full.

Since real foods don’t contain any refined sugars, they are a much better choice for weight loss.

Summary: Real foods don’t contain added sugar and have other nutrients that are great for your health. Foods high in added sugar are typically higher in calories, aren’t as filling and increase your risk of obesity.

4. They’re Higher in Soluble Fiber

Soluble fiber provides many health benefits, and one of them is aiding weight loss.

It mixes with water in the gut to form a thick gel, and may reduce your appetite by slowing the movement of food through the gut.

Another way soluble fiber may reduce appetite is by affecting the production of hormones involved in managing hunger.

Studies have found that soluble fiber may decrease the production of hormones that make you hungry.

What’s more, it may also increase the production of hormones that keep you feeling full, including cholecystokinin, glucagon-like peptide-1 and peptide YY.

Real foods typically have more soluble fiber than processed foods. Great sources of soluble fiber include beans, flaxseeds, sweet potatoes and oranges.

Ideally, aim to eat enough fiber daily from whole foods since they provide many other nutrients. However, people who struggle to eat enough fiber might also find a supplement useful.

Summary: Soluble fiber may help you lose weight by reducing your appetite. Great real food sources of soluble fiber include sweet potatoes, beans, fruits and vegetables.

5. Real Foods Contain Polyphenols

Plant foods contain polyphenols, which have antioxidant properties that help protect against disease and may also help you lose weight.

Polyphenols can be divided into four categories: phenolic acids, lignans, stilbenes and flavonoids.

One particular flavonoid that is linked with weight loss is epigallocatechin gallate (EGCG). It’s the ingredient in green tea that provides many of its proposed benefits.

For instance, EGCG may help extend the effects of hormones involved in fat burning, such as norepinephrine, by inhibiting their breakdown.

Many studies show that drinking green tea may help you burn more calories. Most people in these studies burn 3–4% more calories daily, so the average person who burns 2,000 calories per day could burn 60–80 extra calories.

Summary: Real foods are a great source of polyphenols, which are plant molecules with antioxidant properties. Some polyphenols may help with fat loss, such as epigallocatechin gallate in green tea.

6. Real Foods Don’t Contain Artificial Trans Fats

If there’s one thing nutrition scientists agree on, it’s that artificial trans fats are bad for your health and your waistline.

These fats are artificially made by pumping hydrogen molecules into vegetable oils, changing them from liquid to solid.

This treatment was designed to increase the shelf life of processed foods, like cookies, cakes and doughnuts.

Many studies have found that frequently eating artificial trans fats harms your health and your waistline.

For instance, one study found that monkeys who ate more artificial trans fat increased their weight by 7.2%, on average, compared to monkeys that ate a diet rich in monounsaturated fats, such as those found in olive oil.

Interestingly, all the fat the monkeys gained went straight to their belly area, which increases the risk of heart disease, type 2 diabetes and other health conditions.

Fortunately, real foods don’t contain artificial trans fats.

Some sources like beef, veal and lamb do contain natural trans fats. Many studies have found that, unlike artificial trans fats, natural trans fats are harmless.

Summary: Artificial trans fats increase fat gain and boost the risk of many harmful diseases. Real foods don’t contain artificial trans fats.

7. They’ll Help You Eat More Slowly

Taking time and eating slowly is a piece of weight loss advice that’s often overlooked.

However, eating slowly gives your brain more time to process your food intake and recognize when it’s full.

Real foods can help slow down your eating since they typically have a firmer, more fibrous texture that needs to be chewed more. This simple action can help you lose weight by making you feel full with a smaller amount of food.

For instance, a study in 30 men found those who chewed each bite 40 times ate about 12% less food than those who chewed 15 times.

The study also showed that participants who chewed each bite 40 times had less of the hunger hormone ghrelin in their blood after the meal, and more of the fullness hormones glucagon-like peptide-1 and cholecystokinin.

Summary: Real foods can help you eat slowly by making you chew more. This may reduce your appetite and leave you satisfied with less food.

8. Real Foods May Reduce Sugar Cravings

The biggest challenge with weight loss often isn’t the diet, but rather resisting cravings for sugary foods.

This is challenging, especially if you’re someone who eats a lot of sweets.

Fruits like berries and stone fruit can provide a healthier sweet fix, helping satisfy sweet cravings when you start reducing your sugar intake.

It’s also great to know your taste preferences don’t last forever and can change as you change your diet. Eating more real foods may help your taste buds adapt and your sugar cravings may decrease over time, or possibly disappear.

Summary: Real foods provide a healthier sweet fix. Eating more real foods may help your taste buds adapt, reducing cravings over time.

9. You Can Eat More Food and Still Lose Weight

One big advantage of real foods is that they typically fill more of a plate than processed foods, while providing fewer calories.

This is because many real foods contain a good portion of air and water, which are calorie-free.

For instance, 226 grams (half a pound) of cooked pumpkin contains about 45 calories and would take up a greater portion of your plate than a single slice of bread containing 66 calories.

Foods with fewer calories and more volume can fill you up more than foods with more calories and less volume. They stretch the stomach, and the stomach’s stretch receptors signal the brain to stop eating.

The brain then responds by producing hormones that reduce your appetite and increase your feelings of fullness.

Great food choices that are high in volume but low in calories include pumpkin, cucumbers, berries and air-popped popcorn.

Summary: Real foods typically have fewer calories per gram than processed foods. Great foods that are high in volume include pumpkin, cucumbers, berries and air-popped popcorn.

10. They’ll Reduce Your Consumption of Highly Processed Foods

Obesity is a huge health problem worldwide, with over 1.9 billion people over the age of 18 classified as either overweight or obese.

Interestingly, the rapid rise in obesity happened around the same time that highly processed foods became widely available.

An example of these changes can be seen in one study that observed the trends in highly processed food consumption and obesity in Sweden between 1960 and 2010.

The study found a 142% increase in the consumption of highly processed food, a 315% increase in soda consumption and a 367% increase in the consumption of highly processed snacks, such as chips and candy.

At the same time, obesity rates more than doubled, from 5% in 1980 to over 11% in 2010.

Eating more real food reduces the intake of highly processed foods that provide few nutrients, are packed with empty calories and increase the risk of many health-related diseases.

Summary: Eating more real foods reduces the intake of processed foods, reducing your risk of obesity.

11. Real Foods Will Help You Make a Lifestyle Change

Following a crash diet may help you lose weight quickly, but keeping it off is the biggest challenge.

Most crash diets help you reach your goal by restricting food groups or drastically reducing calories.

Unfortunately, if their style of eating is something you can’t maintain long-term, then keeping weight off can be a struggle.

That’s where eating a diet rich in real foods can help you lose weight and maintain those benefits long-term. It shifts your focus to making food choices that are better for your waistline and your health.

Although this style of eating might mean weight loss takes longer to occur, you’re more likely to maintain what you lose because you’ve made a lifestyle change.

Summary: Shifting your focus to eating more real foods, rather than following a diet, may help you lose weight and keep it off long-term.

The Bottom Line

A diet rich in real foods is great for your health and can also help you lose weight.

Real foods are more nutritious, contain fewer calories and are more filling than most processed foods.

By simply replacing processed foods in your diet with more real foods, you can take a big step towards living a healthier lifestyle.

What’s more, developing a habit of eating real foods — rather than following a short-term diet — will make it easier for you to maintain long-term fat loss.

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16 Ways to Motivate Yourself to Lose Weight

Starting and sticking to a healthy weight loss plan can sometimes seem impossible.

Oftentimes, people simply lack the motivation to get started or lose their motivation to keep going. Luckily, motivation is something you can work to increase.

This article discusses 16 ways to motivate yourself to lose weight.

1. Determine Why You Want to Lose Weight

Clearly define all the reasons you want to lose weight and write them down. This will help you stay committed and motivated to reach your weight loss goals.

Try to read through them daily and use them as a reminder when tempted to stray from your weight loss plans.

Your reasons could include preventing diabetes, keeping up with grandchildren, looking your best for an event, improving your self-confidence or fitting into a certain pair of jeans.

Many people start losing weight because their doctor suggested it, but research shows that people are more successful if their weight loss motivation comes from within.

Summary: Clearly define your weight loss goals and write them down. Make sure your motivation is driven from within for long-term success.

2. Have Realistic Expectations

Many diets and diet products claim quick and easy weight loss. However, most practitioners recommend only losing 1–2 pounds (0.5–1 kg) per week.

Setting unattainable goals can lead to feelings of frustration and cause you to give up. On the contrary, setting and accomplishing achievable goals leads to feelings of accomplishment.

Also, people who reach their self-determined weight loss goals are more likely to maintain their weight loss long-term.

A study using data from several weight loss centers found that women who expected to lose the most weight were the most likely to drop out of the program.

The good news is that just a little weight loss of 5–10% of your body weight can have a large impact on your health. If you are 180 pounds (82 kg), that is just 9–18 pounds (4–8 kg). If you are 250 pounds (113 kg), it’s just 13–25 pounds (6–11 kg).

In fact, weight loss of 5–10% of your body weight can:

• Improve blood sugar control
• Reduce the risk of heart disease
• Lower cholesterol levels
• Reduce joint pain
• Reduce the risk of certain cancers

Summary: Set realistic weight loss expectations to boost feelings of achievement and prevent burn out. Just a moderate amount of weight loss of 5–10% can have a major impact on your health.

3. Focus on Process Goals

Many people trying to lose weight only set outcome goals, or goals they want to accomplish at the end.

Typically, an outcome goal will be your final target weight.

However, focusing only on outcome goals can derail your motivation. They can often feel too distant and leave you feeling overwhelmed.

Instead, you should set process goals, or what actions you’re going to take to reach your desired outcome. An example of a process goal is exercising four times a week.

A study in 126 overweight women participating in a weight loss program found those who were process focused were more likely to lose weight and less likely to deviate from their diets, compared to those who focused on weight loss outcomes alone.

Consider setting SMART goals to set strong goals. SMART stands for:

• Specific
• Measurable
• Achievable
• Realistic
• Time-based

Some examples of SMART goals include:

• I will walk briskly for 30 minutes five days next week.
• I will eat four servings of vegetables every day this week.
• I will only drink one soda this week.

Summary: Setting SMART process goals will help you stay motivated, while focusing only on outcome goals can lead to disappointment and decrease your motivation.

4. Pick a Plan That Fits Your Lifestyle

Find a weight loss plan that you can stick to, and avoid plans that would be nearly impossible to follow in the long term.

While there are hundreds of different diets, most are based on cutting calories.

Reducing your calorie intake will lead to weight loss, but dieting, especially frequent yo-yo dieting, has been found to be a predictor of future weight gain.

Therefore, avoid strict diets that completely eliminate certain foods. Research has found that those with an “all or nothing” mindset are less likely to lose weight.

Instead, consider creating your own custom plan. The following dietary habits have been proven to help you lose weight:

• Decreasing calorie intake
• Reducing portion sizes
• Reducing frequency of snacks
• Reducing fried food and desserts
• Including fruits and vegetables

Summary: Pick an eating plan that you can stick to long term and avoid extreme or quick-fix diets.

5. Keep a Weight Loss Journal

Self-monitoring is crucial to weight loss motivation and success.

Research has found that people who track their food intake are more likely to lose weight and maintain their weight loss.

However, to keep a food journal correctly, you must write down everything you eat. This includes meals, snacks and the piece of candy you ate off your coworker’s desk.

You can also record your emotions in your food journal. This can help you identify certain triggers for overeating and help you find healthier ways to cope.

You can keep food journals on pen and paper or use a website or app. They have all been proven effective.

Summary: Keeping a food journal can help you measure progress, identify triggers and hold yourself accountable. You can use a website or app as a tool for tracking as well.

6. Celebrate Your Successes

Losing weight is hard, so celebrate all your successes to keep yourself motivated.

Give yourself some credit when you accomplish a goal. Social media or weight loss sites with community pages are great places to share your successes and get support. When you feel pride in yourself, you will increase your motivation.

Moreover, remember to celebrate behavior changes and not just reaching a certain number on the scale.

For example, if you met your goal of exercising four days a week, take a bubble bath or plan a fun night with friends.

Additionally, you can further improve your motivation by rewarding yourself.

However, it’s important to pick appropriate rewards. Avoid rewarding yourself with food. Also, avoid rewards that are so expensive you would never buy it, or so insignificant that you would allow yourself to have it anyway.

The following are some good examples of rewards:

• Getting a manicure
• Going to a movie
• Buying a new running top
• Taking a cooking class

Summary: Celebrate all your successes throughout your weight loss journey. Consider rewarding yourself to further boost your motivation.

7. Find Social Support

People need regular support and positive feedback to stay motivated.

Tell your close family and friends about your weight loss goals so they can help support you on your journey.

Many people also find it helpful to find a weight loss buddy. You can work out together, hold each other accountable and encourage each other throughout the process.

Additionally, it can be helpful to involve your partner, but make sure to get support from other people too, such as your friends.

Furthermore, consider joining a support group. Both in-person and online support groups have been proven to be beneficial.

Summary: Having strong social support will help hold you accountable and keep you motivated to lose weight. Consider joining a support group to help boost your motivation along the way.

8. Make a Commitment

Research shows that those who make a public commitment are more likely to follow through with their goals.

Telling others about your weight loss goals will help you stay accountable. Tell your close family and friends, and even consider sharing them on social media. The more people you share your goals with, the greater the accountability.

Moreover, consider investing in a gym membership, package of exercise classes or paying for a 5K in advance. You are more likely to follow through if you have already made an investment.

Summary: Making a public commitment to lose weight will help you stay motivated and hold you accountable.

9. Think and Talk Positively

People who have positive expectations and feel confident in their ability to achieve their goals tend to lose more weight.

Also, people who use “change talk” are more likely to follow through with plans.

Change talk is making statements about commitment to behavioral changes, the reasons behind them and the steps you will take or are taking to reach your goals.

Therefore, start talking positively about your weight loss. Also, talk about the steps you are going to take and commit your thoughts out loud.

On the other hand, research shows that people who spend a lot of time only fantasizing about 

their dream weight are less likely to reach their goal. This is called mentally indulging.

Instead, you should mentally contrast. To mentally contrast, spend a few minutes imagining reaching your goal weight and then spend another few minutes imagining any possible obstacles that may get in the way.

A study in 134 students had them mentally indulge or mentally contrast their dieting goals. 

Those who mentally contrasted were more likely to take action. They ate fewer calories, exercised more and ate fewer high-calorie foods.

As seen in this study, mentally contrasting is more motivating and leads to more action than mentally indulging, which can trick your brain into thinking you have already succeeded and cause you to never take any action to reach your goals.

Summary: Think and talk positively about your weight loss goals, but make sure you are realistic and focus on the steps you must take to reach them.

10. Plan for Challenges and Setbacks

Everyday stressors will always pop up. Finding ways to plan for them and developing proper coping skills will help you stay motivated no matter what life throws your way.

There will always be holidays, birthdays or parties to attend. And there will always be stressors at work or with family.

It’s important to start problem solving and brainstorming about these possible weight loss challenges and setbacks. This will keep you from getting off track and losing motivation.

Many people turn to food for comfort. This can quickly lead to them abandoning their weight loss goals. Creating appropriate coping skills will prevent this from happening to you.

In fact, studies have shown that people who are better at handling stress and have better coping strategies will lose more weight and keep it off longer.

Consider using some of these methods to cope with stress:

• Exercise
• Practice square breathing
• Take a bath
• Go outside and get some fresh air
• Call a friend
• Ask for help

Remember to also plan for holidays, social events and eating out. You can research restaurant menus in advance and find a healthy option. At parties, you can bring a healthy dish or eat smaller portions.

Summary: It is crucial to plan for setbacks and have good coping practices. If you use food as a coping mechanism, start practicing other ways to cope.

11. Don’t Aim for Perfection and Forgive Yourself

You do not have to be perfect to lose weight.

If you have an “all or nothing” approach, you’re less likely to achieve your goals.

When you are too restrictive, you may find yourself saying “I had a hamburger and fries for lunch, so I might as well have pizza for dinner.” Instead, try to say, “I had a big lunch, so I should aim for a healthier dinner”.

And avoid beating yourself up when you make a mistake. Self-defeating thoughts will just hinder your motivation.

Instead, forgive yourself. Remember that one mistake is not going to ruin your progress.

Summary: When you aim for perfection, you will quickly lose your motivation. By allowing yourself flexibility and forgiving yourself, you can stay motivated throughout your weight loss journey.

12. Learn to Love and Appreciate Your Body

Research has repeatedly found that people who dislike their bodies are less likely to lose weight.

Taking steps to improve your body image can help you lose more weight and maintain your weight loss.

Furthermore, people who have a better body image are more likely to pick a diet they can sustain and try new activities that will help them reach their goals.

The following activities can help boost your body image:

• Exercise
• Appreciate what your body can do
• Do something for yourself, such as getting a massage or manicure
• Surround yourself with positive people
• Stop comparing yourself to others, especially models
• Wear clothes you like and that fit you well
• Look in the mirror and say the things you like about yourself out loud

Summary: Boosting your body image can help you stay motivated to lose weight. Try the activities mentioned above to improve your body image.

13. Find an Exercise You Enjoy

Physical activity is an important part of losing weight. Not only does it help you burn calories, but it also improves your well-being.

The best kind is exercise you enjoy and can stick to.

There are many different types and ways to exercise, and it’s important to explore different options to find one you enjoy.

Consider where you want to exercise. Do you prefer to be inside or outside? Would you rather work out at a gym or in the comfort of your own home?

Also, figure out if you prefer to exercise alone or with a group. Group classes are very popular, and they help many people stay motivated. However, if you don’t enjoy group classes, working out on your own is just as good.

Lastly, listen to music while you work out, as doing so can increase motivation. People also tend to exercise longer when listening to music.

Summary: Exercise not only helps you burn calories, it also makes you feel better. Find an exercise you enjoy, so it can easily become part of your routine.

14. Find a Role Model

Having a role model can help you stay motivated to lose weight. However, you need to pick the right kind of role model to keep yourself motivated.

Hanging a picture of a supermodel on your fridge will not motivate you over time. Instead, find a role model that you can easily relate to.

Having a relatable and positive role model may help keep you motivated.

Maybe you know a friend who has lost a lot of weight and can be your inspiration. You can also look for inspirational blogs or stories about people who have successfully lost weight.

Summary: Finding a role model will help keep you motivated. It is important to find a role model that you can relate to.

15. Get a Dog

Dogs can be the perfect weight loss companions. In fact, studies show that owning a dog can help you lose weight.

First, dogs can increase your physical activity.

A Canadian study in dog owners found that people who had dogs walked an average of 300 minutes per week, while people who did not have dogs only walked an average of 168 minutes per week.

Second, dogs are great social support. Unlike your human work out buddy, dogs are almost always excited to get some physical activity.

As an added bonus, pet ownership is proven to improve overall health and well-being. It has been linked to lower cholesterol, lower blood pressure and reduced feelings of loneliness and depression.

Summary: Dogs ownership can help you lose weight by increasing your physical activity and providing great social support along the way.

16. Get Professional Help When Needed

Don’t hesitate to consult professional help to aid your weight loss efforts when needed.

People who feel more confident in their knowledge and abilities will lose more weight. This may mean finding a registered dietitian who can teach you about certain foods or an exercise physiologist to teach you how to exercise properly.

Many people also enjoy the accountability that seeing a professional provides them.

If you are still struggling to get motivated, consider finding a psychologist or dietitian who is trained in motivational interviewing, which has been proven to help people achieve their goals.

Summary: Professionals such as dietitians, exercise physiologists and psychologists can help boost your motivation and knowledge to help you reach your weight loss goals.

The Bottom Line

Being motivated to lose weight is important for long-term weight loss success.

People find different factors motivating, so it’s important to find out what helps motivate you, specifically.

Remember to give yourself flexibility and celebrate the little successes along your weight loss journey. And don’t be afraid to ask for help when needed.

With the proper tools and support, you can find and stay motivated to reach your weight loss goals.

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