How To Lose Weight Healthily + 12 Great Tips To Keep It Off

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When you are struggling to lose weight, weight gain may only be an issue because of the hidden fats, sugars, and calories locked away in your everyday foods and eaten by you without your knowledge.

These are your diet saboteurs!

However, I strongly believe that Anybody can lose weight and sustainably keep it off if they can identify and reject the hidden diet saboteurs placed around them.

This article will expose the hidden fats, sugars, and calories in foods and highlight where to find the good sugars, and explain how the right exercise for you can go a long way. 

Please be aware that losing weight can be a challenge; even Ronaldo has struggled with his weight.  There is no easy fix, but your weight loss can become easier and more sustainable with this knowledge.

What Are Your Diet Saboteurs?

In truth, diet saboteurs are familiar to you.

They are the ‘warm feeling‘ comfort foods that you often crave the most and feel the strongest addiction to.

These foods can include white rice, crisps, white bread, pizza dough, fries, pasta, pastries, and sugary desserts.

However, you don’t necessarily have to give up on all these foods to achieve sustainable weight loss.

Indeed subtle tweaks to your diet will enable you to eat all these things but with zero too little weight gain.

It’s just a matter of understanding how these foods interact with your body, and then you can react accordingly.

What Makes A Food A Diet saboteur?

All of the above-mentioned foods are largely made up of refined or simple carbohydrates.

That is to say that the carbohydrates in these foods have been stripped of all bran, fiber, natural sugars, and nutrients in the processing process. 

To make them more appealing to your pallet, high levels of sugar, salt, and other additives are then added.

The result is a food product with an extended shelf life but one of poor nutritional content.

These foods then appeal to your taste buds due to the high sugar content and quickly become a staple food in your diet.

But, of course, your brain very quickly tells your body that you need to eat more and that you are hungry due to the low nutritional content, and so your consumption rate increases.

That’s the first part of your weight gain problem. 

This is why Refined or simple carbohydrates are not good for sustainable weight loss.

Simple carbohydrates – that’s refined sugar and flour!

How And Why Our Bodies Store Fat And How To Reduce It

When you eat refined carbohydrates and sugary foods, they are quickly digested by the body and processed.

As a result, the sugar is absorbed into the bloodstream and causes a very unhealthy spike in blood sugar levels.

This spike then triggers the pancreas to excrete insulin and reduce the blood sugar level to its normal level. 

Insulin is the body’s hormone that reduces the blood sugar level by converting the excess sugar directly into fat for storage.

This sudden increased sugar level has also given your body and mind an instant energy boost or rush.

We know this because you will be experiencing increased blood pressure and heart rate, a sudden euphoric mood swing, and even hyperactivity.

Unfortunately, the extra Insulin immediately removes the sugar which triggers an instant energy crash, mood drop, and the feeling of tiredness.

Next, your adrenal glands will then begin to secrete adrenaline.

This boosts your blood sugar levels to combat this energy and mood drop and stabilize the body.  

Your brain is also trying to counter this drop in energy and mood, so it invariably points you in the direction of a sugary drink or chocolate bar, and so the cycle begins again.

Phew, you can see how difficult it can be to keep the weight off when you eat refined carbohydrates and sugar.

They are the diet saboteurs!

How To Stop Your Body from Storing Excess Fat

Now you know the cycle of eating unhealthily, you can recognize it and interrupt that cycle at any point in its path.

This knowledge alone will help you to lose weight, but knowing this is simply not enough.

You still need to increase your knowledge so that you can unleash and employ your untapped but formidable willpower.

However, there is no need to completely stop eating all the foods that you love, but there is a need to reduce your intake of them.

Now cutting out processed foods, sugary snacks, drinks and treats may seem like a daunting task, and to be honest, it is; and this is why so many diets fail!

But there is one common factor in all healthy diets: the absence of refined sugar and all simple carbohydrates.

If you want to avoid excess fat storage and reduce your weight in an easy and controlled manner, then you only need to reduce, not completely eliminate the foods you love.

Eliminating can come later when it’s more manageable and your brain and body are ready for the task.

Another top tip for avoiding fat storage is not eating between 8 pm to 8 am or at least for twelve hours through the night.

This is because when your body regularly fasts for twelve hours overnight, it enables the liver to burn fat more efficiently.

You Can Lose Weight When You Reduce Your Refined Sugar Intake

Always remember the following statement and think of it when you make your grocery purchases;

…  Sugar makes you fat … 

Refined sugar converts to fat quicker in your body than if you ate pure fat itself because refined sugar raises your insulin levels which leads directly to fat storage.

And Amazingly, up to forty percent of the sugar you eat is converted to fat.

Not only that, but if you are overweight, that figure can be as high as 60 percent!

Therefore it’s helpful to remember the (AHA) American Heart Association’s recommendations for sugar intake.

Men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day. For women, the number is lower: 6 teaspoons (25 grams or 100 calories) per day.

Consider that one 12-ounce can of soda contains 8 teaspoons (32 grams) of added sugar! So there goes your whole day’s allotment in one slurp.

High-fructose corn syrup (HFCS) should be avoided at all costs as these are the worst type of sugars.

The reason for this is demonstrated by a study conducted in America at the University of Pennsylvania.

This study found that HFCS encourages the release of fat-storing hormones.

Furthermore, it also increases the hunger hormone, which encourages you to eat yet more sugar. (A DOUBLE WHAMMY)!

Refined Sugar Is The Hidden Enemy In Your Food

As we stated earlier, a 12-ounce can of soda contains 32 grams of added sugar.

This is a surprisingly high amount but it’s not so obvious when you drink it, which is why it’s not always easy to see where the hidden sugars lurk.

Here are a few other foods with high sugar content that should be struck from your diet with this in mind. 

White carbs – like pasta, bread, rice (not basmati), pizza dough, and breakfast cereals.

The hidden sugars in these foods digest quickly and can cause unhealthy spikes in your blood sugar levels.

Remember that when your bloodstream is suddenly flooded with sugar, it causes the pancreas to excrete insulin and then reduce your blood sugar levels. 

Sugar also stops your body from burning fat which makes dieting and exercises even harder and, to some extent, futile.

Futile from a fat-burning perspective, but I would argue that any exercise is primarily good for you.

The other bad thing about sugar is that it is addictive. Once you start, it isn’t easy to stop.

Can you eat just one biscuit or easily stop when eating your favorite chocolate bar?

So remember, refined sugar is the worst offender when it comes to excess fat storage, and it’s hidden in so many foods.

Hidden Sugars In Food And Drinks: – The Worst Offenders

• White refined sugar – The kind you get in small packets or bowls to add to your coffee.
• White carbohydrates – Found in rice, bread, pasta, muffins, and cereals.
• Cereal bars – Look closely at the ingredients list here, as even healthy bars can have hidden sugars within them.
• Cakes, Biscuits, Ice Cream – The sugar levels here can be extreme. 
• Low-Fat Foods – Manufacturers often take out the fat and replace it with sugar or sweeteners.
• Any ingredient ending in “ose” – Sucrose, glucose, maltose, fructose, dextrose, lactose…  
• Syrup – Basically, a very fattening sugar hidden in plain sight.
• Alcohol – Unfortunately, it’s all sugar 

Calories obtained from fructose are more likely to add weight to your belly and abdominal area. So if you want to lose belly fat, look out for high fructose levels hidden in many food products. 

Does The Body Need Refined Sugar?

Cutting down or even cutting out sugar altogether is actually one of the best things you can do for your body.

Nature provides all the sugar that we need to survive within a varied diet.

We have just grown very accustomed (addicted) to the high levels of sugar given to us each day.

Addiction may sound like a strong word, but refined sugar is now more dangerous to our health than any other food product. 

9 Ways To Cut The Refined Sugar From Your Diet?

1. Eat plenty of Chromium 

Chromium is a trace mineral present in foods and is considered essential by many nutrition experts for the healthy functioning of the body.

Studies on chromium show us that it helps to control blood sugar levels within the body which in turn helps to reduce sugar cravings. And this essential mineral is found in broccoli, eggs, liver, whole grains, nuts, and asparagus.

Furthermore, if you have diabetes or trying to lose weight, there are well-researched benefits to taking a chromium supplement.

2. Cut back before cutting out.

Refined sugar is addictive, and like any addictive product, it’s always easier and more sustainable for the body and mind to reduce cravings first.

3. Avoid sugary, low sugar, and even diet versions of drinks.

Artificial sweeteners can still be a strong trigger for refined sugar cravings.

Instead, try replacing these drinks with fresh fruit or smoothie varieties. 

4. Take glutamine supplements.

Whilst I am not a fan of supplements, it has been shown that glutamine can reduce sugar cravings.

Add one tablespoon to a glass of water to combat the craving.

5. Avoid or cut out or cut down on processed foods.

Processed foods are deficient in nutritional value but very high in added sugars and simple carbohydrates.

6. Buy fresh and cook at home.

By buying fresh produce, you can access the maximum amount of vitamins and minerals whilst controlling the sugar content.

Cooking at home is also beneficial to your mental health and family bonding.

7. Be careful when eating away from home.

Choose meals that are freshly prepared and be aware of those with hidden carbs and sugar.

8. Carry healthy snacks with you.

You can easily satisfy your sugar fix by eating naturally sweet products such as fruit, peanut butter, or homemade flapjacks. 

9. Check The labels on every foodstuff.

Remember, sugar comes in many forms and is hidden well, so become a sugar detective!

How To Spot The Hidden Sugars In your Food

Every time you eat a cream bun, a croissant, a biscuit, a hard-boiled sweet or muffin, you are eating large amounts of sugar.

You are also eating hidden, pure sugar when you see any of these descriptions on food labels:

Descriptions Of Sugars Hidden In Foods:

Remember that sugar is hidden in many processed, packaged, fast food meals and grocery staples and you should begin your search for it there.

Sugar can also be added to a wide range of products that you would not associate with sugar and in higher quantities than you would imagine.

Unfortunately, this means that you often consume more than your daily amount without being fully aware.

This is why it is vitally important that you always read the labels and access the amount before buying.

Always remember the (AHA) American Heart Association’s recommendations for sugar intake when shopping.

Men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day. For women, the number is lower: 6 teaspoons (25 grams or 100 calories) per day.

Also, remember that manufacturers often use different types of added sugars, which are then scattered amongst the list of ingredients.

However, all these small doses of different sugars and sweeteners still add up and count towards your inevitable sugar rush. 

Not only that, but all this added sugar is going to turn to fat and is there only to defeat you in your efforts to lose weight and sustainably keep it off!

What Are The Good Foods And Where To Find Them

If your food has come straight from the sea, field, air, bush, or tree and arrived on your plate, then it’s good food.

If, it has been processed through a factory, cooked, pressed, reformed, and shaped, then it’s a portion of bad food.

Bread, crisps, pasta, cake, and most tinned products will fall into this category.

These foods are usually full of simple carbohydrates, added sugar, salt additives, and coloring, and lacking in any true nutritional value.

Non-processed foods include fruit, nuts, vegetables, milk, and fish which all include natural nutrients and sugars.

Therefore, there is no need to add sugar to any of your natural food meals as the natural world provides all of that sweet taste and goodness for us. 

By the way, A few weeks after giving up on adding refined sugars to my foods my natural taste buds returned and I can now appreciate the real taste of food.

You don’t need a fad diet; you just need to eat unprocessed and natural good foods provided by mother nature and to eat them in moderation! 

There is one common factor in all healthy diets: the absence of sugar and all simple carbohydrates.

Complex Good Carbs Vs. Simple Refined Bad Carbs

Carbohydrates are your body’s main energy source as they are broken down into glucose (sugar).

This is then absorbed into the bloodstream and is used by your body primarily for its fuel.

If more glucose is absorbed than can be used, it’s converted into fat for later use.

Do you know that the human brain consumes 20% of the daily glucose production every day?

This is why we should be eating good-carb foods (unrefined or complex carbs).

Not the refined or processed sugary ones (refined or simple carbs), which we can’t effectively regulate our intake of.

You can find healthy sources of good carbohydrates, which are also high in fiber, in fruit, vegetables, and beans. 

These healthy foods are also rich sources of other nutrients that the body requires. 

This nutrient-rich food source then aids you in the process of sustaining a manageable weight program by reducing the signals from the brain telling you that you are hungry.

Bad, simple, or refined carbohydrates, by comparison, are low in nutritional value and are high in sugar content.

This combination puts stress upon the body and its organs through a yo-yo effect of brain signals and blood sugar balancing. 

It is this stressing of the body’s functions and organs that can lead to insulin resistance and type 2 diabetes.

Diets high in refined carbs and sugar have also been linked to high blood pressure, heart problems, obesity, mood swings, and hyperactivity.

However, cutting out all the bad carb refined food is not the answer to achieving a sustainable weight loss regime.

As I pointed out earlier, if you completely cut out all the ‘fun and sugary’ foods from your diet, then you won’t be able to maintain it. 

Compromise is the key, and you should only cut back, then gradually phase out these bad carbs if you want to.

By cutting back on these diet saboteurs, you won’t feel the absence of them in your mind.

Your willpower will then increase along with your general happy mood, and so will your health!

The key is choosing the right carbs to satisfy the sweetness rush and the hunger pains without putting your body or mind through stress.

Good carbs include;

Here is a quick suggestion of good carbs to eat in one day:

• Breakfast –  Banana, hot oats, or cold whole-grain cereal with natural yogurt and fruit
• Lunch – Spelt or whole grain bread with a veg-based soup 
• Dinner – Sweet potatoes, grilled fish and seasonal veg, salad or beans
• Supper – Whole-grain cereal with milk

Do Fruit, Vegetables, And Fiber Contain Weight Reducing Sugars?

Some might say that fruit is full of sugar and is not good for losing weight; however, they would be wrong.

Bananas are full of sugar and set off the fat-storing hormone, so they need to be eaten in moderation.

However, they are the exception to the rule and, if eaten correctly, can aid in losing weight.

This is because they are also full of nutritional value and fiber, aid our bodies in many ways, and offer a slow sugar release.

Think of them as supercharged energy batteries for the body. 

One medium banana (7-8 inches long) has about 105 calories, so don’t eat too many as you will lose the benefits and gain pounds. 

Most other fruits and vegetables are high in fiber, nutrients, and water, essential to our overall health.

In addition, they take a long time to digest, make you feel fuller for longer and are the body’s natural fuel.

This makes fresh fruit and veggies the perfect snack and main course food for any diet plan, so how can we make the most of them?

1. Don’t overcook them. These foods are best when eaten raw as the cooking process destroys the goodness, so don’t overcook. 
   
2. Use them as snacks. When you need a sugar fix or feel hungry, try eating blueberries, apples, or carrots. You will still enjoy the sweetness or full sensation but with fewer calories, less sugar, and more fiber.
   
3. Bulk up your main course. This will add flavor to even the blandest of dietary meals and satisfy the hunger cravings for fewer calories. 
   
4. Start your meal with salad or soup. This excellent first course will fill you up so much that you won’t even want the dessert.
5. Bulk-out sandwiches. Add healthy vegetable and salad choices to your sandwich and feel fuller and more energized for longer.
   
   There is nothing new here, but the point is that by thinking about how good and versatile, fresh produce is, you can change your habits and free yourself from sugar addiction. 

How much exercise Does It Take To Lose Weight?

It is no secret that smart dieters combine healthy food choices and exercise to lose weight and maintain a healthy body.

Not-so-smart dieters often do one or the other or worse as they can overcompensate in one area which is always a disastrous thing to do.

But as everyone is different and will therefore have different needs, please seek medical advice before starting a weight loss program.

That being said, research by the American College of Medicine (ACSM) recommends that you get between 150 and 250 minutes of moderate to vigorous exercise each week to lose weight.

As a general rule of my, non-scientific thumb, exercise will only work for those who want to lose weight when they work up a sweat.

The (ACSM) also states that the organization recommends over 250 minutes per week to achieve significant weight loss.

Daily Exercise Time figures To Reduce Weight Or Enhance Weight Loss

• To achieve a modest weight loss, you should be doing about 150 to 250 minutes of moderate physical activity per week. So that’s roughly 22 to 35 minutes of exercise each day.
• To achieve a more substantial weight loss, you should be doing 250 plus minutes of moderate to vigorous activity per week. That’s roughly 35 minutes of exercise each day.
• To modestly improve weight loss, you should combine a moderate diet restriction with about 150 to 250 minutes of moderate-intensity exercise each week.
• Resistance training does not enhance weight loss; however, it may aid in losing fat mass and therefore reduces associated health risks.
• To prevent weight gain, you should maintain a healthy diet regime plus exercise moderately for a minimum of 150 to 250 minutes per week. That’s about 22 to 35 minutes each day.

Please remember that no two people are the same, and the figures above are taken from an average.

Please seek professional advice before starting a new diet and exercise plan.

Weekly Exercise Recommendations To Reduce Weight Or Enhance Weight Loss

Since 250 minutes per week of exercise is recommended, you might think you have to work out every day to lose weight.

But that’s not necessarily true. You can exercise every other day or even every third day and still lose weight effectively.

In fact, some people prefer it that way.

It’s important that you tailor your needs to your lifestyle and do what’s right for you and not for anyone else.

Your exercise is yours, so own it! Break down the 250 minutes however you want to and have fun. 

Remember that if you exercise for 35 minutes each day, you will meet the expert recommendations for weight loss.

As a bonus, you will also benefit from a healthier body, mind, and outlook on life.

When you combine healthy eating, a moderate exercise plan, and your preferred way of doing things!

Please make sure that you achieve your 250 minutes per week in a way that suits you so that you don’t get bored and discouraged. 

How many exercises Per Day / Week To Lose One Pound?

You need to burn about 3500 calories to lose one pound or 0.45 kilograms of weight.

The activities laid out below would help a 150-pound or 68-kilogram person burn roughly enough calories to lose a pound. 

• 5 hours of running (10-minute mile) or roughly 40 minutes per day
• 14 hours of walking ( 3.0 miles per hour) or 2 hours per day
• 5 hours of swimming or about 40 minutes per day
• 6.5 hours of biking (12-13 miles per hour) or just under an hour each day
• 7 hours of the physically intense aerobics class or 7 one-hour classes per week

It looks daunting. Just losing one pound with exercise alone is not an easy thing to do, and it’s also very time-consuming.

This is why most dieters tend to combine diet and exercise for sustainable weight loss.

What’s The Relationship Between Calories And Fat?

A calorie is a measurement unit, just like a teaspoon, an inch, or a mile. Calories are the amount of energy released when your body breaks down (digests and absorbs) food.

Therefore the more calories a food has, the more energy it can provide to your body.

When you eat more calories than your body physically needs, then your body will store any extra calories as body fat. 

Calories In

The best calories come from mother nature’s food.

If it has come straight from the sea, field, air, bush, or tree and arrived on your plate, then it’s good food.

This means that it’s fully nutritious, and the calories are good and manageable against fat weight gain.

If your food has been processed through a factory, cooked, pressed, or reformed and shaped, then it’s a portion of bad food.

It is nutritionally poor and is not easily manageable concerning limiting your weight gain.

I would also add to that by saying that if it’s pre-cooked, microwavable ready, and fast delivered, then it’s also highly calorific. 

It is also true that eating any food in excess can lead to a calorie surplus.

Therefore, this will result in fat storage and weight gain; however, eating natural foods will help minimize this.  

Calories Out

Know that limiting your calorie intake to less than the amount you can burn off is essential to a fat weight loss goal.

What type of exercise is up to you, but it is now clear that some exercise must be involved.

This exercise would hopefully fall under the 22 to 35-minute timescales, as previously mentioned.

Remember that a poor diet will quickly negate all that hard work as it is hard to burn off calories.

You cannot out-exercise a poor diet! 

Why complete one hour of intense aerobics that burn off approximately 500 calories only to consume more than that by eating two slices of home-delivered pizza?

Will I Lose Weight If I Eat Low-Fat Foods?

By now, you should know that it takes more than just limiting your fat intake to lower your body weight.

If you want to lose weight and sustainably keep it off effectively, you have to turn into a sleuth and look for hidden sugars.

Be aware of your diet saboteurs and avoid the yo-yo blood sugar ride that processed foods can give you.

Eat and then fast for twelve hours overnight to give your liver the time to process and start burning off fat.

Carry healthy snacks and exercise moderately for about 22 minutes each day.

Cook your meals using fresh ingredients and be aware of the extra sugar content in those little extras when dining out.

In short, choosing the low-fat option is a good idea to help lower your total caloric intake, but that alone will not help you to lose weight. 

To lose weight, you need to have a happy, healthy lifestyle, leading to a calorie deficit. 

2. Eat meals To A Timetable

Eating meals at a regular time helps the brain to calculate when it needs to burn calories at a faster rate.

It also reduces the cravings to snack on junk or processed foods that are high in fat and sugar.

3. Add plenty of fruit and veg to Your Diet

Fruit and veg are low in calories and fat but high in water, fiber, vitamins, minerals essential nutrients.

I call them Gods sweets, and they are an essential part of any successful weight loss plan.

4. Get more active

Even if it is just gentle exercise, being active is key to losing weight healthily and keeping it off.

As well as providing lots of additional health benefits, being active will help to burn off calories that you cannot lose simply through diet alone.

Plan your activity and make moving about one of your daily habits and record your movements to help spur you on as you become healthier.

5. Keep Yourself Hydrated By Drinking plenty of water

Eating the wrong foods, salty or dry, can trick the brain into thinking it needs food rather than water.

Prehistoric people ate fruit to rehydrate, and the brain has not forgotten the connection.

This means that people can consume extra calories when in reality, a cool glass of water to rehydrate is all that is required.

6. Eat foods high In fiber

Eating foods high in fiber content can keep you feeling full whilst also keeping the gut healthy, which is the perfect scenario for losing weight.

Fiber is found in plants, such as fruit and veg, wholegrain bread, brown rice and pasta, and beans, peas, and lentils.

7. Read food labels

Knowing how to read food labels can help you make healthier choices and steer you away from the hidden salts and sugars.

You can also use the calorie information to determine how fattening a particular food is and how it fits into a daily calorie allowance plan.

Don’t become fixated with calorie counting as it soon loses its appeal and quickly becomes a thing of dread, not pleasure.

8. Use smaller plates And Bowls

Using smaller plates tricks the brain into believing you are eating bigger portions.

And by using smaller plates and bowls, you will gradually get used to eating smaller portions without the hunger pains and effort.

9. Eat Your Food Slowly and Chew

Your stomach will tell your brain that it is filling up after about twenty minutes so eat slowly to allow for this.

Your brain will also be aware of your chewing action and consider that you have eaten a lot, especially if your plate looks full.

So by using smaller plates, eating slowly, and chewing your food properly, you will eat less but feel full.

In the early days of this method, it is best to carry an apple or other light snack as the brain and body adjust.

10. Do not ban your Favorite Foods

Do not make your weight loss any harder by taking away all the things that you enjoy.

Banning your favorite foods will only make you crave them more and give you a reason to hate your diet.

This is your inbuilt excuse to stop trying to lose weight and to give up on your efforts.

There’s no reason you cannot enjoy the occasional treat so long as it is in moderation and does not become a daily habit.

To find out more about life-changing and positive daily habits you might like my post:
10 Daily Habits That Will Improve Your Life (Science Backed)

Remember, losing weight and keeping it off takes time to achieve, so any loss is a win.

Battle the weight, don’t battle yourself.

11. stock Up On Good Snacks

We all get tempted to snack once in a while so recognize this and stock up on healthy snacks.

Opt for healthy snacks such as apples, carrots, celery, oatcakes, unsalted or unsweetened popcorn, sugar-free frozen fruit juice lollies, and my personal favorite, ripe tomatoes.

12. Reduce Your Alcohol Intake

Beer and wine contain calories that will add to your weight gain, and alcohol also reduces your willpower.

It’s easy to eat and drink and the more you drink, the greater the temptation to eat.

Over time, drinking alcohol can easily contribute to weight gain through the drinks’ calories and the associated snacks’ calories.

Reduce the alcohol intake, and you reduce the calories; it’s as simple as that.

Final Words

If you note all the points noted in this post, I am sure you can achieve your goal to lose weight healthily and keep it off. 

However, Always Consult with your healthcare provider before starting an exercise or diet program.