- by Fitlab
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- Feb 13 2017
Ways to lose weight
Do you want to shed excess pounds? Are you making efforts to get into shape? If the answer is yes, then following some simple yet effective ways can help you get rid of excess of weight and stay fit and healthy. Now, if you are flipping the pages of any healthcare magazine looking for weight loss tips, look no further. Here are some great tips that will help you get rid of excess of weight easily. Scroll down to discover all about it.
We provide you with 15 simple and effective ways to lose weight
1 Have High-Protein Diet:
Proteins are powerhouse nutrients. Your body tends to burn lots of calories when digesting and metabolizing ingested proteins. So, going for protein-rich diet can help increase your metabolism by about 80 to 100 calories a day. Also, protein-rich diet makes you feel full soon, regulates your appetite, and prevents you from eating excess of food. Include eggs and other protein-rich foods in your breakfast.
Limit Your Added Sugar Intake:
Eating excess sugar not only contributes to increasing your weight but also may make you suffer from hazardous ailments like type 2 diabetes, heart problems, and other health conditions. You tend to eat various foods that contain sugar by default. So, it is better to regulate added sugar to control your weight.
Drink Plenty Of Water:
Drinking ample amounts of water aids your weight loss efforts as it promotes burning of calories. It does not add sugar or calories to your body like other beverages. Drinking just 0.5 liter of water aids increased burning of calories by 24% to 30% for about an hour. If you drink water before having your meals, it regulates your calorie intake, particularly in older and middle-aged individuals.
Have Unsweetened Coffee:
Coffee not only is a rich source of antioxidants and other beneficial compounds but also aids your weight loss efforts by boosting your energy levels and increasing the amount of calories that your body burns. Drink unsweetened coffee. Having caffeinated coffee increases your metabolism by 3% to 11%. Black coffee makes you feel full, adds no calories, and aids your weight loss efforts.
Add Fruits & Vegetables To Your Diet:
Fruits and vegetables are not just healthy but also weight-loss friendly options. Besides being rich in nutrients, water, and fiber content, fruits and vegetables comprise low energy density that control your calorie intake even if you eat plenty of them.
Avoid Processed Foods:
Processed foods contain high amounts of added fats, added sugars, and calories. Eating them will only urge you to eat more and more processed foods. So, stay away from processed foods when trying to get in shape.
Use Smaller Plates
Using smaller plates help you regulate your eating quantity, as it promotes eating in small portions. Most of you have habit to fill your plates and empty them. In case of large plates, you tend to eat lot of food. But, using smaller plates helps regulate your food intake and aids your weight loss efforts.
Do Some Cardio Regularly:
Weight loss and exercises go hand in hand. So, you need to perform some exercises regularly. Include some cardio exercises in your weight loss regimen. Make sure you go for jogging, cycling, running, power walking, or hiking regularly, as it not only aids in burning your calories but also enhance your physical and psychological health. Doing cardio activities regularly is sure to shed your body weight, minimizes belly fat, aids your weight loss efforts, and helps you enjoy good figure and good health.
Add Resistance Exercises In Your Workout:
You might suffer loss of muscle mass by dieting often. However, if you lose plenty of muscle mass, then your body will tend to burn just a few calories than earlier. Adding weight lifting exercises to your regular workout schedule will help you prevent the loss of your muscle mass that will promote your weight loss in a healthy manner, help you feel better, and enhance your appearance.
Have Adequate Sleep:
Having enough sleep is quintessential for your weight loss. It also prevents excess of weight gain in future. Sleep deprivation may make you obese, particularly children. This is because sleep deprivation disturbs the regular changes in your appetite hormones and affects your appetite regulation adversely.
Go For Unsweetened Green Tea:
Green tea is an antioxidants-rich natural drink. Having unsweetened green tea regularly promotes increased fat burning in your body and causes significant weight loss. Drinking green tea aids in increasing selective fat burning, particularly hazardous belly fat by about 17%. It also boosts your energy expenditure.
Practice Mindful Eating:
Mindful eating promotes increased awareness as to what and how much you eat. It helps you make the right food choices that are beneficial in your weight loss efforts. You develop awareness of your appetite and food cravings and you start eating healthy food. Mindful eating positively affects weight loss efforts, prevents binge eating, and emotional eating. You stay fit in good shape by practicing mindful eating.
Cut Back On Fats:
Your body needs fats, but just small amounts of fats provide you plenty of calories. So, if you want to lose weight, cut back on foods containing lots of fats. Read labels of foods to learn how much fats are present in them. Eat fried foods, burgers, and meat in limited quantity.
Limit Intake Of Refined Carbs:
Refined carbs have had their beneficial fiber and nutrients removed, and the refining process leaves it with just easily digestible carbs. So, eating lots of refined carbs make you more prone to overeating and ailments. Added sugar, white rice, sodas, sweets, pasta, pastries, white flour, and white bread are some of the prominent dietary sources of refined carbs that you need to have in limited quantities.
Spice Up Your Food And Meals:
Adding some spicy elements, such as chili pepper or jalapenos, that comprise capsaicin can help increase your metabolism substantially and promote fat burning significantly. Thus, it aids weight loss. Also, capsaicin intake reduces your calorie intake and appetite and aids weight loss.
Note We at Medikoe provide you with the best healthcare articles written and endorsed by experts of the healthcare industry to boost you knowledge. However, we strongly recommend that users consult a doctor or concerned service provider for expert diagnosis before acting on this information.