You can lose belly fat and slim down your legs in less than a month. A gym membership and healthy food are luxuries that not everyone can afford. And some of us are simply too busy or lazy to put in the time and effort. As a result, obesity rates tripled, with about 1.9 billion adults across the world seriously struggling with their weight. The good news is that there are some simple yet proven ways to make weight loss a lot easier and way more effective.
1. Eat healthy snacks.
Eat more — but not at mealtimes. Yes, you read that correctly. In your weight-loss process, it is likely that you have stretched the time between your meals. While this might sound logical, it is likely that waiting until you’re extremely hungry will make you eat more before you feel satisfied. Also, you are likely to eat quickly which is something that’s definitely not recommended.
Keep healthy snacks like sunflower seeds, almonds, sliced apples, whole wheat crackers, and low-fat cheese on hand and eat them every few hours.
2. Sleep enough
Getting proper rest is very important for your body to function well. A study found that people on a diet consumed 6% fewer calories when they got enough sleep.
3. Drink Water During Meals
You should have a glass of water 30 minutes before a meal to aid digestion. Remember don’t have it too early before or after a meal because water will dilute the digestive juices. Drink water 1 hour after the meal to let your body absorb the nutrients.
One study showed that drinking 2 cups of water about half an hour before meals, as a result, helped dieters lose 44% body fat, compared to those who didn’t.
BENEFITS: Improves Heart Health, Increases Energy, Boosts Immune System, Promotes Healthy Weight Loss, Helps To Regulate Body Temperature
4. Drink tea.
8 glasses of water a day is a fad. You should still be drinking water, but just drink when you are thirsty. For other occasions, tea is the better option. Tea (particularly green tea) contains many antioxidants and can help lose weight. As an additional benefit, green tea helps protect against cancer too.
For more details about the Health Benefits of Green
5. Eggs Are A Killer High Protein Food For Weight Loss
Eating 2 whole eggs can have tons of benefits, therefore helping you lose body fat.
Studies show that replacing your breakfast with eggs as a result can help you lose calories for the next 48 hours as well as lose weight and fat.
Eating a diet high in protein may reduce thoughts about food by up to 60%. It may also cut the desire for snacking by half.
6. Embrace the color blue.
Research has shown that people tend to eat less when eating on plates with a higher contrast in colors between the plate and the food. Researchers have found that people eat 33% less in a blue room
7. Drink Black Coffee
Quality coffee is loaded with antioxidants and can have some of the best health benefits.
Caffeine in coffee can increase metabolism by 3–11% and boost weight loss by up to 30%.
Make sure not to add a lot of sugar or other high-calorie ingredients to your coffee. That will reduce any benefits.
8. Spice up your food.
Love spicy food? If yes, then we have some good news. Eating spicy food can temporarily boost your metabolism by up to 8%, thereby boosting the calorie-burning pace of your body. Also, it has been observed that eating spicy food encourages people to eat slowly, which is good for your metabolism.
9. Cut Back On Sugar.
Sugar is one of the worst ingredients in the modern diet. Most people consume too much.
Studies conclude that sugar consumption is strongly associated with an increased risk of obesity, as well as type 2 diabetes and heart disease.
10. Sit Down To Eat
Eating on the run is the signature move of busy people.
But daily errands, whether they’re work or family related, should not be an excuse to indulge in mindless grazing.
Why should you avoid this?
Doing so leads to overeating and bad food choices, as there’s no attention paid to what’s being consumed.
What’s more disturbing is that what we eat on the move tends to be “grab-n-go” food, which for the most part falls into the bad eating category.
Take a seat when eating, and stop eating in cars, trains, buses, on the phone or while walking.
11. Eat before eating.
A recent study has found that eating a bowl of soup before a meal can help curb your appetite. A probable explanation would be that as you wait for the soup to cool, you have to eat it slowly, giving your brain, your hormones, and your stomach enough time to coordinate a message of “fullness.”
12. Snack Before a Big Meal
If you’re worried about overeating at your next meal, a snack can come in handy.
By filling your stomach with a healthy snack choice, you take the edge off your hunger pangs and lower your risk of overeating.
Grab an apple or any other fruit or vegetable that scores high in fiber and eat it before a meal.
Doing this will help you eat the right amount and keep you from overindulging.
13. Eat More Protein
Protein is the most important nutrient for a good fat-burning diet plan.
Eating a high protein diet can boost metabolism by 80–100 calories per day while shaving 400 calories per day off your diet.
One study also showed that eating 25% of your daily calories as protein reduced compulsive thoughts about food by 60% while cutting cravings for snacking in half.
Simply adding high-protein foods to your diet is one of the easiest ways to achieve weight loss.
14. Balance the diet with 3 or 4 meals a day
Reducing the number of carbs in anyone’s diet for a set amount of time has a profound impact on the body.
A reduction in carbs allows insulin to balance and so all the stored water and toxins can easily be removed from the body.
It’s also quite difficult to overeat when eating natural food which is always a bonus if you have feeling like you are starving yourself.
This means making your own meals, no ready meals, no fast food no crappy food. Just whole foods made at home.
15.Ease The Stress
Stress and weight issues go hand-in-hand, whether it’s physical or emotional stress.
When you’re emotionally stressed you succumb to the temptation of comfort foods, and when you’re physically stressed by not allowing yourself adequate recovery time, your body goes through a catabolic (break-down) phase.
That makes it harder to burn fat or add muscle mass.
16. Try to Eliminate Distraction
We live in a world full of distractions.Our attention is pulled in multiple directions at all times.
We can’t seem to stop ourselves from texting, chatting, and surfing the net.
That’s taking valuable time from our family, social and work obligations and opportunities.
According to research, our addiction to technology is also taking a toll on our waistlines.
Declare distraction enemy number one. At your next meal or workout, toss your phone away, turn off the TV and get your mind focused on the task at hand.
16. Apple Is One Of The Best Fruits For Weight Loss
An apple a day keeps the doctor away, and also keeps you from eating less, thereby aiding weight loss. That’s because apples are packed with water and dietary fibre that keeps you full for long. Further, apples are rich in antioxidants and phytonutrients that keep you healthy by fighting free radicals; they are associated with a reduced risk of cancer, hypertension, diabetes, and cardiovascular disease. They are also said to boost the immune system and whiten teeth
17.Pineapple Is One Of The Tastiest Fruits For Weight Loss
Recent animal studies show that pineapple juice helps increase fat breakdown and decreases fat formation. It is a great choice of snack as it is high in nutrients and low on calories. It is sweet, and can thus satiate your sweet tooth, preventing you from indulging in calorie-dense treats. Pineapple is rich in bromelain, an anti-inflammatory enzyme that supports the digestion process. The manganese in this fruit effectively controls blood pressure and blood sugar levels, and regulates fat and carbohydrates in the blood, aiding weight loss.
SO You Should Consume this sweet fruit in moderation to keep your diet goals on track.
18. Morning Workout Routine That’ll Keep You Feeling Energetic All Day
We know how difficult it is to force yourself to go work out in the morning, that is why we found 7 great workout exercises that you can do while still in bed.
–Plank for strength
–Happy baby pose
– Train your neck and shoulders
–Finish with breathing through your nose
For more details check it out 7 Morning Workout Routine That’ll Keep You Feeling Energetic All Day
19.Kiwi Fruit Aids Weight Loss
Simply adding kiwi or other fruits for weight loss to your diet won’t help; eat this fruit in place of higher-calorie foods and processed foods. Kiwi pulp is not only loaded with fibre which gives a feeling of fullness, the fruit’s little black seeds too, make for a good dose of insoluble fibre which aids digestion.
20. Every Once in a While, Reward Yourself
Have you hit a major milestone?
Whether it’s shedding 10 pounds or being able to run for 30 minutes, reward yourself for what you’ve accomplished.
By rewarding yourself, you’re making the weight loss process a victory, and continuously gives you something to look forward to.
This can help you become more consistent, and add some fun to your weight loss journey.
When you’ve accomplished something notable, reward yourself with something you enjoy.
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