More exercise and less food! This is something that everyone who struggles with their weight has heard hundreds of times. Consume fewer calories than you burn. But what if we dig deeper into this difficult question? What are your options for losing weight? I've prepared ten tips to help you answer these questions...
Tip #1: Eat more fiber. Eat more protein
Fiber and Protein are digested more slowly than carbohydrates, this reduces your appetite. The result is that many eat less during the day and slim down faster.
Protein is needed for your muscles if you exercise, it will allow them to grow effectively. Building more muscle will help the body become more efficient at using and burning calories and will also improve your energy levels. Increasing your energy will make moving easier. And when activity is easier, you’re likely to do more of it — and burn more calories in the process.
You can get more protein with protein-rich snacks like:
- Greek yogurt
- Cheese slices
- Fruit smoothies with protein powder boosts
- Mixed nuts and fruits
- Pizza Quesadilla
Fiber also allows you to feel full for longer, due to which you will lose weight, even if you don’t make other changes to your diet. Dietary fiber also helps your digestive system and helps to prevent inflammation.
The American Heart Association recommends we get about 25 to 30 grams of fiber per day. But for most people, the average daily intake is about 15 grams.
You can increase your fiber intake with the following foods, for example:
- Fruits and vegetables
- Whole grains
- Beans and legumes
- Some berries
Read More: 21-day The Smoothie Diet Plan with fiber rich recipes
Tip #2: Drink more water
Choosing water instead of high-calorie and sugary drinks will save you calories, and water is also necessary for a clear brain function, maintaining the proper functioning of your organs and exercise recovery.
But how much water should I drink, maybe 8 glasses a day?
In fact, how much water you need to drink is individual for each person. The best way to drink enough water — listen to your body. Drink when you’re thirsty and drink until your thirst is quenched.
Tip #3: Brown Adipose Tissue
Brown adipose tissue is a special fat present throughout your body. When it’s cold, your system increases fat metabolism to keep you warm and active. In this time, Brown Adipose Tissue — accelerates your metabolism and helps in converting, by burning, white fat into energy and heat. Consequently, even without changing diet or lifestyle, BAT can contribute to weight loss.
Experts claim that brown adipose tissue (BAT), or brown fat, is the reason you don’t lose weight. Several formulas for weight loss, such as Exipure, claim that it is impossible to lose pounds without solving problems with the BAT.
In addition, the benefits of brown fat include:
- Regulates the level of your appetite, which leads to lower calorie intake and weight loss
- Allows you to stay at normal body temperature, especially in the cold season
- Stabilize glucose levels
- Supports the breathing process, which giving you more energy
Tip #4: Move
Exercise burns calories and boosts your metabolism. By itself, this already gives a good effect, but for effective weight loss you need to combine it with mindful eating and other healthy habits.
You don’t need to overexert yourself and put yourself through intense workouts. In fact, even a short walk will lower your blood sugar. This will lower your food cravings, fatigue, and anxiety.
Read More: How to increase your metabolism to lose weight with a morning cup of coffee
Tips on how to add walk activity to your day:
- Take your break for a walk
- Walk up stairs rather than taking the elevator
- Decide to walk instead of driving short distances
- Walk in place while doing stationary tasks
- Go for walks around the office during breaks at work
- Take a walk on your lunch break
- Get up and walk around your house or office during your work breaks
Tip #5: Try Yoga
Yoga, known for its relaxing effects, may seem like an unobvious way to lose weight. In reality, yoga is able to burn off your pounds due to intensive training dedicated to building strength, which will increase your metabolism well.
The secret of yoga for weight loss also lies in the ability to encourage people to live in the present and take care of themselves and their bodies, which can help overcome overeating.
Read More: How to increase your metabolism to lose weight with a morning cup of coffee
Here are some more benefits of yoga for weight loss:
- Yoga is good for your heart by reducing stress and body-wide inflammation. Yoga also helps with high blood pressure
- Yoga relaxes you, to help you sleep better
- Yoga can mean more energy and brighter moods
- Yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.
Tip #6: Sleep enough
At first glance, you may not connect sleep and the amount of your weight. But insufficient sleep can increase your appetite and reduce the feeling of fullness. Studies have shown that sleep deprivation raises the risk of obesity in children and adults.
Also, some studies show the dependence of sleep on the choice of food. People with little sleep are more likely to choose foods with a high content of calories and carbohydrates
Tip #7: Eat enough
In pursuit of low weight, you may start eat too little food, but this should not be allowed. If you’re not eating enough calories, it can cause your body to lose muscle mass, which will decrease the rate of your metabolism. And also, when you skimp on calories, your body slows the rate at which it burns calories to conserve the fuel it’s got.
Reduced metabolism can also lead to such consequences as:
- Weight gain. You burn fewer calories on the same amount of food per day, and your body accumulates more fat.
- Lack of energy. A low metabolic rate leads to a low amount of energy.
- Too dry or too oily and cracked skin. This is because the same hormones that aid in keeping your skin and nails healthy are the ones the control your metabolic processes — an imbalance in one can definitely be seen in the other.
Read More: How to increase your metabolism to lose weight with a morning cup of coffee
Tip #8: Keep alcohol to a minimum
You should give up alcohol or reduce its consumption to a minimum, because even standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking a lot of alcohol can lead to weight gain.
Also, in some cases, alcohol can negatively affect your sleep, which in turn will affect your appetite. It gives a hangover and makes you lose appetite, so when you are ready, you indulge in snacking.
Tip #9: Keto Diet
“Ketogenic” is a low-carb diet. The idea is for you to get more calories from protein and fat and less from carbohydrates. You cut back most on the carbs that are easy to digest, like sugar, soda, pastries, and white bread.
When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar) it can use quickly. This typically takes 3 to 4 days. Then you’ll start to break down protein and fat for energy, which can make you lose weight. This is called ketosis.
Some more benefits of the Keto diet:
- Cancer. Keto diet allows you to quickly burn blood sugar, which means needs and makes less insulin. This may help protect you against some kinds of cancer.
- Acne. Carbohydrates have linked to this skin condition, so cutting down on them may help. And the drop in insulin that a ketogenic diet can trigger may also help stop acne breakouts.
- Heart Disease. Lower insulin levels as a result of this diet, prevent your body from producing more cholesterol. hat means you’re less likely to have high blood pressure, hardened arteries, heart failure, and other heart conditions.
- Epilepsy. Ketogenic diets have helped control seizures caused by this condition since the 1920s. But it is important to consult with your doctor to figure out what’s right for you
Tip #10: Control Your Environments
This is a general and simple advice that will help you not gain extra calories. Try to control everything in your environment from stocking your kitchen with lots of healthy options to choosing the right restaurants. That means avoiding the temptation by staying away from all-you-can-eat restaurants. When you go to a party, snack on healthy food in advance. Carefully monitor the filling of your plate in the buffet. Before going back for more food, with at least 15 minutes and have a big glass of water.
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