Weight loss tips to help you get in shape
Easy Weight Loss Tips: There are many ways to lose a lot of weight fast. Not all of us can sweat it out 2 hours in a gym, eat zero-oil and zero-sugar diet to lose weight. A strict diet may help you lose weight but that lost weight pounces back on you once you start eating normally. Again, when it comes to dieting, it is difficult to stay motivated and hence most of us give up mid-way.
To both lose weight safely and sustain that weight loss over time, it is essential to make gradual, permanent, and beneficial lifestyle changes.
Here we share with you simple weight loss tips that will surely help you getting in shape sooner:
1. Improve your metabolism
If you have tried all the methods of losing weight and still unable to lose those love handles and flabs then you should try boosting metabolism. A lot of factors determine the metabolic rate such as body size, age, gender and genes. It is to be noted that metabolism slows down as people age, primarily due to the loss of muscle mass. You cannot control age, gender, or genetics, however you can improve it by adding some healthy foods to you daily diet.
Protein and fiber rich food make us full and increase the metabolism. Proteins keep you satiated for long and prevent cravings. Healthy protein sources include meat chicken, fish and seafood, eggs, plant based proteins like beans, legumes, and soy.
It is very important to eat fibrous food when one wants to lose weight as they not only flushe out cholesterol but keeps the gut clear and keeps you satiated for long. Include psyllium husk, Flaxseeds, chia seeds, fruits and green vegetables in your diet if you want to lose weight quickly.
Don’t be afraid to load your plate with low carb vegetables like broccoli, cauliflower, spinach, tomatoes, kale, Brussels sprouts, cabbage, lettuce and cucumber.
Don’t be afraid of eating fats either. Sources of healthy fats include olive oil, coconut oil, and avacado oil.
Reduce sugar intake. Sugar is not just high in empty calories but also slows down your metabolism and leads to to obesity and heart-related issues.
Completely shun juices and cola as they are loaded with sugar, artificial flavours and colours. They not just add empty calories but they also wreak havoc on your metabolism and contribute in weight gain.
2. Drink water
Water not just keeps you hydrated but also increases metabolism, keeps you filled for long, flushes out toxins and prevents water retention. So, make sure to drink enough water to keep the metabolic rate high.
Avoid mistaking dehydration for hunger. An individual can often satisfy feelings of hunger between scheduled meal times with a drink of water.
3. Do weight training
You don’t need to exercise to lose weight but it will have extra benefits. By lifting weights, you will burn lots of calories and prevent your metabolism from slowing down. Don’t forget to eat some protein after a workout: the muscles will get stronger and you won’t have any extra fat.
If the thought of a full workout seems intimidating to someone who is new to exercise, doing some cardio workouts like walking, jogging, running, cycling, or swimming will suffice. Both cardio and weightlifting can help with weight loss.
4. Measure servings and control portions
Both controlling portion sizes and tracking calories can be very effective for weight loss if done correctly.
Daily caloric intake depends on a person’s age, gender, and activity level. In general, a woman who is not physically active should take in about 1,600-1,800 calories per day. An average-sized, active man probably needs 2,400-2,800 calories.
To reduce portion size, you simply eat smaller portions of food. It is important to control portion sizes, as an extra 100 calories every day can lead to a considerable amount of weight gain over the year. So, in the past you may have had 3 tablespoons of rice with your dinner. To reduce the portion size, you can cut this to 2 tablespoons. You are simply reducing the portions of food you have been currently eating.
At home, serve your meals on smaller plates. Your plate will look full, but you’ll be eating less.
Most meals at fast food joints and restaurants are super-sized in terms of portions and calories. Order an appetizer and split one main course with another person when you go out for a meal. Share an order of fries with everyone at your table. Order one dessert and some extra forks. Four people can enjoy a few bites of a decadent dessert and it’s probably just the right amount!
5. Keep a strict sleeping schedule
Poor sleep is one of the biggest risk factors for weight gain. It’s impossible to have bad sleep and lose weight in a healthy way. If you don’t sleep enough, your body is stressed. Stress leads to feeling hungry and a change in metabolism. Maintain a regular sleep schedule and soon you will see a drop in your weight.
Remember, weight loss is a gradual process, and a person may feel discouraged if the pounds do not drop off at quite the rate that they had anticipated. A successful weight-loss program requires the individual to persevere and not give up when self-change seems too difficult.