Unhealthy lifestyle and abrupt eating habits are the two factors that adversely affect our metabolism and results in excessive weight gain. Weight gain that becomes hard to reduce even after adapting expert-approved ways. After hopping through a number of studies and a few proven strategies, below are the top 10 fitness mantras that will surely help you shed that extra pounds off your body:
- Become Bitter with Sugar
Insulin is one of the most common factors which helps the body store fat. Reduction in insulin intake helps fat getting burnt down and the body starts burning fats instead of carbs. Another benefit of lowering insulin also leads to the reduction of water weight that your kidneys shed in form of excess sodium and water out of your body.
Would not be surprised to lose up to 10 pounds of both body fat and water weight by reviving your diet regime in the first week of eating this way.
- Avoid Processed Foods
Thinking about having your favorite burger and cane of cola. Just don’t ! Processed foods are mixed with ingredients which make you eat even more. Also, the added preservatives adversely affect your metabolism and build addiction for junk intake on regular basis. Avoiding processed food can help you lose an exponential amount of that unwanted fat from your body.
- Make Water your best friend.
Weight loss goes hand in hand with the quantity of water you drink. It’s great to bring the habit of drinking water in your regime. If you are pursuing the course to lose plenty of weight take the habit of drinking water at uttermost priority as it may increase the calories you burn by 24–30% for an hour afterward. Also, intake of water before meals may also lead to weight loss.
- Give green flag to Green Tea
Intake of antioxidants like Green tea has some great benefits to offer while wondering about gradual weight loss. It is a natural beverage that is loaded with many benefits, such as increased fat burning and weight loss. Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat. There are varieties of green available in the market to bring wonders to your fitness and weight loss regime.
- Build a better breakfast
Breakfast is the most important meal that brings your whole day on track. A healthy feast in the morning are ones that will fill you up, keep you satisfied and stave off cravings later in the day. Including 400 and 500 calories for your morning meal in form 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 breakfast blended with nutrients will make your weight loss task much easier without many sacrifices.
- Count back to back on Fruits
Citrus fruits are especially very weight loss friendly and help a ton in losing water fat easily. Apart from high in water, nutrients, and fiber, Fruits usually have very low energy density. The best part about fruit diet is you can eat as much as you want without consuming too many calories. Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less.
- Divide a meal into multiple portions
Several prominent studies have shown that smaller meals help the body from gaining weight. Prefer for smaller plates while uploading food as it gives you a perception of having eaten more and helps you eat less.
- Drink Coffee an Hour Before Working Out
Coffee is another exceptional drink that helps your workout regime more productive. The intake of a pre-exercise cup of java with milk or black will definitely bring that extra energy to your workout, explains Dr. Klauer. “You’ll burn more calories without realizing you’re pushing yourself harder.”
- Sleep properly
Sleep deprived people tend to gain weight more easily than the ones who go down for at least 7 hours a day. Studies have shown that 55% of sleep deprived people more likely to become obese, compared to those who get enough sleep. The reason behind the fact is because less sleep disturbs the metabolism resulting in disbalanced appetite hormones and hence leading to poor appetite regulation.
- Focus on Changing Your Lifestyle
Dieting is good but when done properly with a healthy lifestyle. An unhealthy body is generally prone to weight gain due to irregular food hop-ons and habits that lead to a disturbed digestive mechanism. In fact, bad “diet” could harm your body and in turn, even adds extra pounds over the ones which you are trying to lose.
The best practise to follow while wondering to have that dream figure is to focus on healthy diet chart and balanced routine. You are halfway through with your juggle to lose weight and gain back your confidence.
Train your body to become a healthier, happier, fitter person — not just to lose weight.
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