When it comes to weight loss, people tend to suggest you odd method, diet supplements, meal replacements, and whatnot. But usually, these suggestions lack any scientific evidence, and mostly your efforts go in vain.
The basic belief about weight management is to eat less and workout more. But does eating less really help? So, here we are to clear out the clouds about weight loss and suggest some simple weight loss tips that you can follow at home.
Weight Loss Tips for Fast Results
Cut down on Calories
To promote weight loss, you need to understand the concept of calories in, calories out. When you eat fewer calories than you burn, you start losing weight. You can eat 1000-1200 calories twice a week, and on the rest of the days consume around 1500 calories with a low-carb diet to maintain a balance. There are various free apps available that help you keep track of your calories.
Get a Low-Carb Diet
Intake of carbohydrates raises the insulin level, which further makes us feel hungry making us eat unnecessary calories. Carbohydrate enters the bloodstream in the form of glucose, and our body starts burning this glucose instead of fats to maintain blood sugar level. When the body can’t burn fat, it can’t lose weight. So, start having a low or no carbs diet for effective weight loss.
Stay Away from Beer
Beer which is also referred to as “liquid bread”, contain digested carbs, that don’t allow proper fat burning. You better avoid drinking beer if you want to lose weight. However, if you want to have alcohol, go for red wine, dry champagne, or hard liquor instead of beer, but remember you should consume them in moderation as they also slow down weight loss process.
Cut Sugar Intake
Sugar consumption is directly linked to obesity, especially sugary beverages. Moreover, sugar and starch increase your appetite, ruining your weight loss plan. Wherever possible, you should cut down your sugar intake, and in case you have a sweet tooth, then go for sugar alternatives like stevia, brown sugar, or jaggery.
Adopt Intermittent Fasting (IF)
Intermittent fasting is referred to as short-term fasting, which can lead to successful weight loss even in obese people. It can be done in different ways, you can try keeping fast every alternate day, and eat normally for the rest of the days, or you can eat in a particular hour’s window, for example, 11 am to 7 pm, and don’t eat anything beyond that.
Eat More Protein
Protein can control your appetite, thus, various studies claim that one should have high-protein breakfast to decrease the urge of eating frequently. High protein food includes eggs, quinoa, oats, millets, and nut butter, among others.
Include More Vegetable in Your Diet
Plan your meal in a way that it contains 50% of veggies in it. Vegetables are low in calories, high in fiber, and are full of nutrition. Adding them to your diet can speed up the weight loss regimen.
Drink More Coffee
Coffee contains caffeine which is a natural diuretic and a good source of antioxidants that prevent cell damage, boost metabolism, and increase fat burning. New in this range is green coffee that has shown great results in weight loss. If you are not a coffee drinker, then dandelion tea or fennel root tea also contains a diuretic that can lead to weight loss.
A simple walk can make a great difference. Walking improves metabolism and also massages the internal organs. Walk after every meal, or you can take a morning or evening walk of 30 minutes to achieve your weight loss goal.
Drink Plenty of Water
Another simple weight management tip is to drink lots and lots of water. Water boosts metabolism and helps burn more calories. Drinking water 30 minutes before every meal can help in weight loss.
Engage in Regular Exercise
When people ask experts on how to lose weight, the most common answer they get is exercise. Exercise is not only good for weight loss but also helps in building muscles. Cardio is a great way to burn fat and get that toned body. But apart from this, you can incorporate physical exercise in the form of gardening, dancing, taking the stairs, and playing outdoor games.
Remember 80 Percent Rule
Overeating can lead to obesity, and under-eating is also not good for health. However, always eat less than you require. Filling your tummy 80% is enough to get proper nutrition and energy.
Fuel Your Body with Fiber
Fiber-rich food will keep you full for longer hours, thus, ultimately leading to weight loss. You don’t get those unnecessary cravings. Include nuts and seeds, fruits and vegetables, oats and barley, and beans and pulses to your diet to fulfill your body’s fiber requirement.
Stay Away from Junk
Ignore your temptation for chips. If you have a salty or crispy craving, go for popcorn, dry fruits, nuts, or other healthy snacks instead of potato chips. A small pack of chips contains almost 150 calories, which is definitely not good for you. Throw away all the junk from the shelf and keep healthy snacks handy in case you get hungry.
Take Enough Sleep
Lack of sleep can activate your hunger hormones, and make you crave for salty and sweet food items. Inadequate sleep can also lead to stress, which again is a cause of weight gain. So, why not get enough sleep to ease weight loss.
Lift Weight Thrice a Week
Although weight lifting is not directly linked with weight loss, it definitely boosts the metabolism that is necessary for long term dieting. Weight training twice or thrice a week won’t let your body to move to low energy consumption mode and also help in muscle gain. But don’t forget to take a protein diet.
On one hand, you are controlling your diet and doing the workout, but then on the other hand you indulge in frequent unhealthy munching, then it won’t lead you anywhere. Choose nutritious and low calories snacks like fruits, nuts, seeds, and trail mix for healthy weight loss.
No Juice or Cola
Sugar is contrary to the weight loss, and consuming it in liquid form can do more harm than expected. Cola and fruit juices are loaded with sugar, colors, and artificial flavors that just add more calories and harm your metabolism. Eat whole fruit but avoid fruit juice completely.
Consume Gut-Friendly Foods
Inflammation in the gut lining can stop nutrition absorption through the gut and can make you hungrier. Thus, you must avoid food that can harm your gut, instead take a diet rich in Vitamin D, Omega-3 Fatty acids, and fiber.
How About a Green Tea
Like coffee, green tea is also considered a powerful drink for weight loss. Being loaded in antioxidants called catechins, green tea rapids weight loss. It can be consumed as a drink or as a supplement for this purpose.
Choose Right Supplements
Certain supplements can lead to quick weight loss. The following supplements are great for weight management:
- Whey Protein: If you are not getting enough protein through diet, then consume it in supplement form as whey protein makes you feel full and also help in muscle gain.
- Glucomannan Supplements: Glucomannan is a type of fiber that can speed up the weight loss process.
- Probiotic Supplements: Probiotic supplements contain fat-reducing bacteria.
Spicy Food Can Help
Chili pepper, jalapeno, and cayenne pepper contain a compound known as capsaicin that reduces your appetite and improves metabolism. Not only this, but it also releases stress hormones such as adrenaline, which further leads to calories burn.
Chew Your Food Slowly
Some studies have found that chewing food slowly helps you take fewer calories at the time of the meal. They also found that chewing slowly can produce hormones that aids in weight loss. Furthermore, chewing food 20-30 times also makes it easily digestible.
Reduce Fat Intake
This weight loss tip might look obvious, but some take it wrongly. Most low-fat options available in the market are loaded with sugar to make up with the taste, which is definitely of no good, thus, you need to choose wisely. However, not all fat is bad, unsaturated fat nuts, seeds, avocado, and soy can help you lose weight.
Start with A Healthy Breakfast
Breakfast is the most important meal of the day. A healthy breakfast is the one that is rich in fiber and protein that keeps you satisfied all day long. You can have 400-500 calories at breakfast. Include food like nuts, Greek yogurt, veggies, whole grain, fruits, and nut butter in your breakfast to slim down without much sacrifice.
By following these tips to reduce weight you can easily achieve good results at home, however, remember there is no shortcut, and the desired weight can’t be attained overnight.
The best way to lose and maintain weight is to follow a healthy lifestyle, eating habits, and proper exercise. Remember, we are not asking you to adopt all the above weight loss tips, just a handful of these can make the journey easy.