Want to reduce weight? Don’t you have time to do tons of exercises? Hate fasting? Here are some effective tips to help you for weight loss which are found by scientists after years of research. Add these tips to your life to lose some amount of weight in your body.
- Drink water before meals
If you can drink 500ml of water before 30 mins prior to taking meals, then you can increase a few more calories to burn. Also it will reduce the amount of food intake as you feel you are full.
- Eat slowly
How our eating speed affects our body? Now we are going to discuss the answer for this question. When we are slowly eating our food, it will make for better digestion, better hydration and also it will ease weight loss by feeling we have eaten for a long time and now we are full. So this will reduce the food intake intentionally.
- Drink Green tea
Green tea is one of the healthiest beverages on earth which is loaded with antioxidants and various plant compounds that provide benefits to your health. Many researches have shown that green tea can increase fat burning and help you lose weight. The weight loss process is happening due to the caffeine present in green tea which acts as a stimulant for fat burning. The massive range of antioxidants which are known as catechins helps burn fat and boost metabolism which is the key to lose weight.
- Intermittent Fasting
Intermittent fasting is one of the effective weight loss methods which have shown short term results. It is typically fasting and eating in cycles. Even though there are many cycles, I recommend eating 8h a day and fasting for 16h. This case you have to skip your breakfast and you can eat as usual (not more until you are full) from 12.00 pm to 8.00 pm. But afterwards no food. You should fast for the remaining 16h.
- Reduce the amount of sugar consuming
Added sugar is the single worst ingredient in the modern diet which provides calories with no nutrients. It can damage your metabolism in the long run and eating more sugar is linked to weight gain and many non communicable diseases like diabetes and heart diseases. The American Heart Association, AHA advises men to get no more than 150 calories (37.5 grams or 9 teaspoons) from added sugar per day and women no more than 100 calories (25 grams or 6 teaspoons). But less the amount of added sugar intake, the more healthier you are.
- Reduce refined carbs intake
Refined or simple carbohydrates include sugars and refined grains which have been stripped of all bran, fiber, and nutrients. White bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals can be taken as examples for refined carbs.Eating refined carbs is linked to risk of many diseases, such as obesity, heart disease and type 2 diabetes. Almost all nutrition experts agree that refined carbs should be limited in a healthy diet.
- Eat more fiber
Eating fibers, especially viscous fiber increases satiety and helps you control your weight over the long term. I have given you below high fiber containing foods. It is really good if you can add them into your diet instead of refined carbs. Fruits which are rich in fiber are raspberries, pears, apples, banana, orange and strawberries. Out of the vegetables, green peas, broccoli, brussels sports, sweet corn and carrot contains the highest amount of fiber. Whole wheat spaghetti, barley, bran flakes, oats and popcorn contains the higher amounts of fiber out of grains.
- Get a good sleep
Sleeping is also very important as food and exercise when relating to weight loss. highly underrated but may be just as important as eating healthy and exercising. Researches have shown that poor sleep causes the strongest risk factors for obesity. It is linked to 89% increased risk of obesity in children and 55% in adults.
- Eat clean food
Clean food in the sense natural vegetables, fruits and protein. Eating more vegetables and fruits is good for your health, because they consist of a high amount of fibers and vitamins which we need on a daily basis.