Weight loss does not have to be so daunting. Simple changes to your lifestyle will produce results. Most of us know that eating a little less and exercising a little more does the trick, but in an industry crowded with mixed messages on tips to lose weight, it can get confusing.Hence, we bring you these 10 simple weight loss tips have been tried and tested.
No gimmicks, no lies — just 10 science-based strategies to jump-start your slim down process.
1. Build a better breakfast
Breakfast helps you start your day off on the right track. Eat a hearty breakfast - one that fills you up and keeps you satisfied. This will help you battle off cravings later in the day.
Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you're including a source of lean protein plus filling fat (e.g., eggs, beans, unsweetened Greek yogurt, nuts, or nut butter) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.
2. Drink more water
Well, of course, this had to be on the list. Water is involved in many metabolic processes in your body. Drinking plenty of water to helps expedite the process of ridding your body of excess sodium. As being dehydrated has the potential to slow your metabolism down. Also, having a glass of water before a meal can help you feel satiated faster, meaning you would end up consuming fewer calories.
3. Be Prepared, Always.
When hunger strikes, one can often fall off track by opting for sugary snacks to curb cravings. Therefore, having healthy but filling snacks at hand can prevent this. Another way is meal planning, this can keep you on track and stop you binging. It’s also easier to manage a calorie deficit if you’re planning ahead. When eating out at restaurants, it’s a good idea to have a look at menus before to ensure you make healthy choices.
4. Don’t skip meals
Skipping meals will not make you lose weight faster. If a hectic day makes a sit-down meal impossible, stash an energy bar or a piece of fruit in your car or tote, keep snacks in your office desk drawer. Going long periods of time without food does double-duty harm on your healthy eating efforts by both, slowing down your metabolism, and priming you for another binge later in the day. Set a "snack alarm" on your phone if needed.
5. Go for that cup of joe/ Start loving Green Tea
Start your day with a cup of coffee. Caffeine is a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. Not much of a coffee drinker? Green tea has been found to work wonders in aiding weight loss. The bitter-tasting refreshment has been of growing interest for dieters because of its ability to stimulate fat oxidation.
6. Sleep more
It may sound odd, but sleep deprivation may make you fat — and not just because you're susceptible to cases of the late-night munchies (although there's that too). There's tons of research that demonstrates getting less than the desired amount — about 7 hours — of sleep per night can slow down your metabolism. So don’t cut back on your sleep hours and you'll be rewarded with an extra edge when it comes to shedding pounds quickly.
7. Spice up your meals
Making your meals flavorsome and enjoyable is an important part of maintaining weight loss. Looking forward to tasty yet healthy dinners will help you change your relationship with food and install healthy lifestyle habits.It can actually help you cut back on calories. That's because capsaicin, a compound found in jalapenos and peppers, may (slightly) increase your body's release of stress hormones such as adrenaline, which can speed up your ability to burn calories. What's more, eating hot peppers may help slow you down. You're less likely to wolf down that plate of spicy spaghetti —— and therefore stay more mindful of when you're full. Some great adds Ginger, turmeric, black pepper, oregano, and jalapenos.
6. Eat slowly & savor your food
Focus your mind on your food and enjoy every fork. This is the art of mindful eating. Not only are you likely to enjoy it more, you’re allowing yourself to listen to your stomach and when it is feeling full. Many watch television or multitask while eating, which distracts the mind and can result in overeating. Sound simple enough, right?
7. Eat 90% of your meals at home
You’re more likely to eat more—and eat more high-fat, high-calorie foods—when you eat out than when you eat at home. When you eat at home you not only have more control over your intake, you will start becoming more conscious of what you consume.
8. Write it down
There is a whole body of research to demonstrate that people who log everything they eat — especially those who log while they're eating — are more likely to lose weight and keep it off for the long-haul. It'll help you stay accountable for what you've eaten. Plus, you can easily identify some other areas of your daily eats that could use a little improvement when it's written out in front of you.
9. Munch on mineral-rich foods.
Potassium, magnesium, and calcium can help to serve as a counter-balance for sodium. Foods that are rich in potassium include leafy greens, most "orange" foods (oranges, sweet potatoes, carrots, melon) bananas, tomatoes, and cruciferous veggies — especially cauliflower. Low-fat dairy, plus nuts, and seeds can also help give you a bloat-busting boost. They've also been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing the risk of chronic disease overall.
10. Do a weekly chore
Washing a floor, a couple of windows, the shower stall, bathroom tile, your car, or one of these everyday items no one cleans enough, a 150-pound person will burn about four calories for every minute spent cleaning. Scrub for 30 minutes and you could work off approximately 120 calories, the same number in a half-cup of vanilla frozen yogurt. Though, if you do treat yourself with froyo, stick with these nutritionist-approved toppings.
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