1.Drink Plenty of Water
You can lose weight by drinking simple water instead of high-calorie drinks or alcoholic beverages, This will help you in reducing daily calorie intake. many beverages contain over 160 calories per bottle. Just by saying NO to beverages and alcohols, you can cut down at least 200-500 calories a day.
Drinking water has also been said to speed up metabolism. Additionally, numerous research studies have found that people who drink more water tend to consume fewer calories overall. Frankly speaking, drinking water before meals is not an exciting weight loss trick to get yourself into, but if you manage to do twice a day, you are looking at upwards of 170 calories slashed from your calorie daily intake, which results in more than 12.6 pounds of weight loss over a year period.
In all cases, drinking more water can promote weight loss by decreasing daily calorie consumption, increasing satisfaction and speeding up metabolism. Drinking water can boost metabolism by 24-30% over a period of 1-2 hours, helping you burn off a few more calories
The best thing is, you don’t have to drink plain water. You can carbonate your water to make it tastier! also, adding a fresh ginger and slice of lemon is proven operational to boost digestion, energy and reduce fat.
Drinking 6 to 8 glasses of water is a very good start, but according to some studies, the appropriate amount of water people should drink depends on their body sizes.
2. Green tea
Green tea contains small amounts of caffeine, but it is also loaded with some powerful antioxidants, which are also believed to work synergistically with the caffeine to enhance fat burning
That’s why it is known to be one of the healthiest beverages you can drink, and it helps weight loss. Although 1 cup of green tea contains much less caffeine than a cup of coffee, it still has enough to have a mild effect in your body. according to research Caffeine is a well-known stimulant that has been shown to increase fat burn and boost exercise performance.
3. Good Sleep
Sleep is highly undervalued, but it may be just as important as eating healthy food and exercising. Studies show that poor sleep is one of the strongest risk factors for obesity, being linked to a 90% increased risk of obesity in children, and 58% in adults, also various studies have found that people who sleep less than seven hours per night are heavier, gain more weight over time, and have a harder time losing weight! The longer you’re awake, the more likely you are to consume calories you don’t need, which can cause you to gain up to two pounds a week
So it is important that one should take at least 8 hours sleep to avoid weight gain
4. Restraint your food habits
You need to know what foods are good for your body, what foods will help you lose weight faster, and which ones you need to remove from your diet It is not just about eating healthy foods when it comes to weight loss. You have to start by changing your food habits. Few small changes that you can start with, to lose weight faster:
- Eat four to five small meals during the whole day, so that you not only feel full, but your metabolism stays active as well.
- Do not skip breakfast, as that is the most important meal of the day.
- Eat home cooked meals as far as possible.
- Do not eat anything heavy after 7.30 pm. Make it a rule to finish your dinner by 7 pm
5. Lift Weights and workouts
One of the worst side effects of dieting is that it tends to cause muscle loss and metabolic slowdown, often referred to as starvation mode The best way to prevent this from happening is to do some sort of confrontation exercise, like lifting weights. Studies show that weight lifting can help keep your metabolism high, and prevent you from losing precious muscle mass. also, One hour of full-body workout every morning, and half an hour of walking after dinner can help you lose maximum weight. Have a light dinner and go for a walk at a comfortable place. Relax for about a half an hour, and then go to bed.
6. Eat Protein/ Whey Protein
Protein is the single most important nutrient when it comes to losing weight. Eating a high protein diet has been shown to boost metabolism by 60 to 110 calories per day while helping you feel so satisfied that you eat up to 501 fewer calories per day. Simply adding protein to your diet is one of the easiest, most effective and most delicious ways to lose weight. If you struggle to get enough protein in your diet, taking a supplement can help. One study showed that replacing part of your calories with whey protein can cause weight loss of about 9 pounds while increasing lean muscle mass timely.
7. Eat Spicy things
Capsaicin, the compound that gives chili peppers their heat, speeds metabolism, Spicy foods may trigger a feeling of fullness sooner than bland foods.
8. Eat Healthy Instead of Dieting
One of the biggest problems with dieting is that they almost never work in the long term. If anything, people who “diet” tend to gain more weight over time, and studies show that dieting is a consistent predictor of future weight gain.
Instead of going on a diet, make it your goal to become a healthier, happier and fitter person. Focus on nourishing your body, instead of depriving it.
9. Eat slowly
Did you ever notice that thin people take an unpleasantly long time to eat their food? Eating slowly is one method that can help take off pounds. That’s because from the time you begin eating it takes the brain 20 minutes to start signaling feelings of fullness. Fast eaters often eat beyond their true level of fullness before the 20-minute signal has had a chance to set in. The amount of calories consumed before you begin to feel full can vary significantly depending on how quickly you eat. So slow down, take smaller bites and enjoy.
10. Eat Less Dairy products
Dairy products contain varying amounts of lactose, which slows down weight loss. What’s more, part of the protein in milk generates a significant insulin response, which can have the same effect. Consequently, cutting back on dairy products may accelerate weight loss. This applies especially to dairy products typically lacking in fat, such as regular milk and yogurts, but full-fat dairy such as cream and cheese all the same. And don’t forget whey protein powder, which is pure milk protein.
Disclaimer the information does not constitute advice and makes it clear that the accuracy of the information is not guaranteed. Further, users are advised to seek professional medical assistance in the event that they are suffering from any medical problem.