10 Easy Tips Experts Swear By For Effective Weight Loss

Contrary to popular belief, counting calories and avoiding carbs aren't always necessary steps to take when it comes to changing your body. There are plenty of healthy and sustainable ways to help reduce bloating while feel more fit if that's your goal without depriving yourself of the occasional bagel or bowl of ice cream. Besides, according to experts, weight loss is actually not the same as fat loss.

While lingering water weight can be relatively fast to get rid of (sweating it out is one of our favorite options), those looking to change their body compositions entirely may need to look to a more long-lasting approach to weight management. Here, we tapped a few professionals to get an inside scoop for some of the best hacks to speed up your metabolism while overhauling your diet and workout routines.

Related article: What’s The Skinny On Ozempic, Hollywood’s Miracle Weight Loss Drug?

10. Drink Two Glasses of Water Before Every Meal

"It sounds counterintuitive, but you need to drink water to lose water," Lauren Slayton, M.S., R.D., nutritionist and founder of Foodtrainers in New York City, tells BAZAAR.com. Along with drinking a minimum of 64-ounces daily, Slayton recommends front-loading your meals with two cups of H2O for, "Maximum appetite reduction—it'll make you feel full and help you eat less," she notes. Holistic nutritionist and model­Fit founder, Vanessa Packer Ru, agrees, adding to, "Avoid drinking seltzer and sparkling water, as they may cause bloating."

9. Reduce Bloating

The difference between feeling lean and feeling bloated may actually come down to just a few pounds—of water. "Your body can retain up to five pounds of extra fluid regularly," notes Jeffrey A. Morrison, physician and founder of the Morrison Center in New York City. In addition to your regular water intake (as water is integral to good health), he suggests also sipping water-eliminating teas, like dandelion or fennel. Other expert-approved de-bloating elixirs? Try asking your local juice bar to press a celery-centric concoction in addition to taking 500-milligrams of parsley in capsule form twice a day.

8. Get at Least Eight Hours of Sleep

"When you get seven-and-a-half to eight hours of sleep, your body is more equipped to get rid of stress hormones, and your metabolism improves," Morrison adds. He also notes that taking a vitamin D3 supplement daily may help you sleep better and therefore improve weight loss too. One theory is that when D3 is low, hunger hormones increase, and when you're not deficient in D, melatonin—the body's natural sleep aid—works more effectively. Slayton also suggests taking 2,000 IUs, or international units, of D3 daily.

7. Try an Earlier Dinner Time

Brooke Alpert, M.S., R.D., C.D.N, and author of The Diet Detox, suggests eating full meals no more than two hours before your bedtime to give your body optimal time to digest it, which ultimately leads to better sleep. Experts note that most people need between seven and nine hours of sleep, and that any less may eventually wreak havoc on your appetite. “After just one night of sleep deprivation, your metabolism may change so much that you crave more processed carbs, which can result in overeating," says David Ludwig, M.D., endocrinologist and professor of nutrition at Harvard School of Public Health.

6. Avoid Processed Foods

Skip the obvious culprits, like chips, cookies, and candy when minimising processed foods, but also anything that's pre-packaged, including canned items and energy drinks, which may be packed with extra sodium and sugar. Instead, opt for options like whole grain bread, that's likely to be less processed, and staples made with white flour (it has no nutritional value), says Morrison.

As tough as it may be to turn down sharing a cheese plate, professionals say avoiding dairy (at least temporarily) can be helpful as well. “Foods that offer the most volume for your calories—think fruits, vegetables, and broth-based soups—help you feel psychologically and physically fuller,” says Barbara J. Rolls, director of laboratory for the study of human ingestive behaviour at Pennsylvania State University.

5. Strengthen Your Core

Strengthening your body's natural corset muscles is always a good idea. Professional trainer Gunnar Peterson, who's worked with celebrity clients like Khloé Kardashian and Sofia Vergara, suggests doing this simple but powerful plank sequence every day:

• Get into a plank position (forearms on the floor, core and glutes engaged, legs straight) at just less than arm's length from a wall.
• While keeping your core centered—don't move side-to-side—alternate touching the wall with each hand as many times as possible in one minute.
• Repeat five times. The goal? "Every round, tap the wall more times than you did previously," Peterson notes.

4. Ditch Alcohol

Slayton suggests that drinking alcohol can not only affect your sleep (which can also trigger metabolism and hunger cravings), but also led to increased fluid retention. "You don't burn any other fat or calories until your body rids itself of that 100-, 200-, or 300-calorie cocktail, so you're putting yourself behind in terms of calorie-burning from the start," she notes.

3. Use High Intensity Interval Training (HIIT)

Your go-to spinning class will definitely help burn off some calories, but it likely won't give you the same metabolism boosting effect as high intensity interval training or HIIT. HIIT workouts keep your heart rate high and align quick bursts of intense exercise with shorter recovery intervals, upping the ante when it comes to getting rid of extra weight. Oliver Lee, a professional trainer in New York City, recommends trying this customisable workout circuit:

For each exercise go as fast and as intensely as you can for 40 seconds, followed by 20 seconds of rest. Repeat the sequence four to six times.

• Fast feet.
• 180-degree squat jumps.
• Squat to side kick (alternating legs).
• Two push-ups into four mountain climbers.
• Finish with shoulder-tap burpees: Go into a plank, touch each shoulder with the opposite hand four times, then jump up into the air.

2. Increase Protein and Fiber Intake

“Protein and fiber both work to stabilise blood sugar levels, and because they take longer to digest they’ll keep you fuller for longer,” Alpert adds. Another benefit of staying full aside from feeling more comfortable and focused overall? You're less likely to mindlessly graze over snacks and treats, which makes it a breeze to stick to your fitness goals. For added inspiration, here are some quick meal ideas we love: Try chia pudding with berries for breakfast, a green salad with shrimp for lunch, and wild salmon with roasted cauliflower for dinner.

1. Consider Intermittent Fasting

Studies have shown that intermittent fasting—or only eating during a specific window of time—can have tremendous health benefits, but the practice may be hard for some to regularly follow. Alpert suggests time-restricted feeding, when you fast for 12 to 14 hours between dinner and breakfast. “You get the metabolic boost of having an earlier dinner, and because you’re sleeping while you’re fasting you won’t be tempted,” she adds.

This article originally appeared in Harper's BAZAAR US.