In the United States, the rate of obesity has gone up to 40%. Excess weight comes with excess risk of life-threatening diseases like heart attack, cancer, painful arthritis, high blood pressure, and diabetes. It is imperative to work upon achieving an ideal weight to prevent many diseases and health conditions. Moreover, weight management will help you feel more confident and presentable – something that will help you in living a more content life.
Now, let’s admit the fact- dropping those extra pounds isn’t an easy affair. One might follow every fad diet there is and do every workout possible to cut excess fat out, but to no avail. It is also frustrating to see lost weight bouncing back as soon as you stop hitting the gym or following the diet. If you are someone who’s trying to get in shape and embrace a healthy active lifestyle, this blog is just for you. Here are some of the easiest yet healthy weight loss tips you can follow to lose that nagging fat –
Tip 1- Feed Your Body Protein Rich Diet
There are a lot of reasons why protein is considered the king of nutrients. If you are trying to lose weight, nothing can help you better than a protein-rich diet.
Here is how –
When our body digests and metabolizes the protein we eat, it burns calories. Eating a high-protein-food can boost the metabolism of our body by up to 100 calories per day. Moreover, a person eating a protein-rich diet feels full and experiences a reduced appetite, which ultimately helps in portion control and weight loss.
To increase your protein intake, consider adding egg, meat, and poultry in your diet. Corn, oats, and black beans are also ideal for boosting protein consumption and speeding up weight loss.
Tip 2 – Cut Down on Sugary Food Intake
Over-eating of sugar-added food is the culprit behind various oral diseases and health conditions like diabetes, cancer, and heart attack.
As per a report, an average American consumer 15 teaspoons of sugar in a day. No matter if you eat a few teaspoons of sugar throughout the day, you could be consuming a lot of sugar added in other eatables.
Given it is hard to spot sugar in ingredients listed in a food pack, it is hard to keep a count on its daily consumption. Cutting down on sugar intake will not only help you in weight loss without exercise, but it will also keep life-threatening diseases at bay.
Tip 3 – Keep a Stock of Healthy Food
The food we eat reflects upon our health; thus, one should always practice a healthy eating habit. If you’re someone who constantly needs to eat after every few hours, consider stocking your house with healthy snacks. Instead of grabbing on to something unhealthy to eat, munch on fruits, nuts, or hard-boiled eggs.
Tip 4 – Sip on Black Coffee
Besides the caffeine that keeps us on our feet, black coffee is loaded with antioxidants that support weight loss. Research has shown that caffeine can increase our body metabolism by 3 to 11%. Moreover, regular intake of black coffee is also linked with increased fat burning.
However, don’t be tempted to add sugar to make a perfect cup of coffee. Sugar-less coffee might taste bitter at first, but trust us, the result will be as sweet as any fruit.
Tip 5 – Make Green Tea Your Best Buddy
Whenever there is a talk about weight loss, it is imperative to mention green tea.
The catechins present in green tea together with caffeine works wonders in increasing the fat burning capacity of in our body.
Tip 6 – Limit the Intake of Refined Carbs
It is common to relate anything defined as refined with something good, and in this case, healthy. But why refined carbs are no good when losing weight? Well, because refined carbs are processed grains and sugar with no or little nutritional value to it. This is why refined carbs are also called empty calories. Pasta, processed sugar, white bread, and soda are some of the things rich in refined carbs.
Even if you are not on a weight-loss mission, it is essential to cut down the consumption of refined carbs to stay healthy.
Tip 7 – Add Probiotic Supplements to Your Diet
Studies have shown that regular intake of probiotic supplements can significantly help in reducing fat mass. Supplements having bacteria from the Lactobacillus family are ideal for weight loss. However, do note that not all types of bacteria are good, so pay caution and choose your supplements wisely.
Tip 8 – Add More Fiber-rich Food
Although all fibrous foods help in weight loss, water-soluble fiber-rich foods are particularly more beneficial. Water-soluble-fibers make us feel full and expand the stomach. This, in turn, prevents us from overeating. It is also to be noted that fibers are essential for the proper functioning of the gut bacteria, and thus, should be a part of our everyday diet. However, ensure that you gradually increase the intake of fibers as a sudden spike of fiber in the body can result in stomach ache, diarrhea, and bloating.
Tip 9 – Sleep Enough
Sleeping is not only essential to keep our body functioning, but it also prevents from putting on weight. Many studies have shown that people who do not take adequate sleep are 55% more prone to obesity.
Inadequate sleep has a negative effect on appetite hormone, which often leads to poor appetite control. This results in excessive eating and weight gain. So make a habit top hit the sack on time and kiss goodbye to unwanted fat.
Tip 10 – Drink More Water
Probably this is one of the fast and simple weight loss tips listed here. Drinking water can help you stay fit and healthy in one way than one. However, since we are speaking particularly about weight loss, let’s understand why drinking a lot of water is essential.
Drinking 17 oz of water can increase your body’s metabolism by 24-30% and aid in burning a few extra calories. For middle-aged dieters, drinking water before every meal can help reduce the intake of excess calories. Moreover, replacing water with soda infused beverages will further help you achieve your ideal body weight fast.
Tip 11 – Chew Your Food Slow
It takes a while for the brain to register that we are full, and often leads to overeating and weight gain. If you are looking for a healthy weight-loss method, consider chewing your food slowly and more thoroughly. By chewing the food slowly, you will not only consume fewer calories, but your body will also produce hormones that benefit in weight loss.
Consuming a well-planned diet and adopting good habits like drinking more water and sleeping on time will help you achieve an ideal weight without indulging in any exercises. Start small, make suggested changes in your routine, and see your transformation from fat to fit! Good luck!