Modern life is all about modern changes as well. Since the modernization, the menace of obesity has become prevalent. Sedentary life creeps in, bad eating habits allure everyone, and agility from everyone’s life vanishes. This all brings a great deal of concern as it affects the health and fitness of a person to a great extent. Not being at par with it can also cause depression in a person’s life. So in this blog, let’s discuss top 10 tips for weight loss that actually work and help you hit your target.
10 Weight Loss Tips For Men and Women
These are some tips to keep your body weight under check irrespective of gender:
Start your day with a high protein breakfast:
High protein breakfast helps you reduce weight as it works as the power-packed start of the day and makes you eat less later. Protein consumption will give you a sense of fullness and will curb your appetite. You will eat up to 135 calories less in a day if you start consuming protein as it curbs cravings and controls the habit of overeating. You’ll have an improved metabolism with less calorie consumption. So, start your day eating egg whites, omelet, Greek yogurt, scrambled eggs or protein shake. Any meal including a good amount of protein will do great.
Include low-carb vegetables in your meal:
Vegetables low in carbs are broccoli, cauliflower, lettuce, cucumber, tomatoes, spinach. These will complete your nutrition goals as they are very low on carbs. A full bowl of these vegetables will give you net 20-50 carbs per day which will not in any way let you gain weight, instead, it will keep you energized fulfilling your nutrients requirement.
Don’t be afraid of healthy fats:
Depending upon low carbs and low fats will not let you go a long way. You are more likely to quit this diet in a few days as you cannot stick to it. So it’s better to resort to some healthy fat sources like olive oil, butter, coconut oil. Assemble your meals judiciously to have proteins, fats and carbs in the best proportion to speed up your weight loss without feeling hungry.
Sugar filled drinks are the enemy:
Make sure you completely quit on drinks that contain sugar. That is a flood of sugar and “empty calories “that you are drinking. There is a psychological thing that makes you think that the amount of calories through drinks is not as same as food. But that is not true. As per some studies, you can achieve your goal of weight loss easily if you completely quit sugary drinks like soda, tea, coffee, fruit juices, etc.
Drink water before meals:
This is a scientifically proven fact that if you drink water half an hour before meals, it kills the extra appetite and eating urges. It aids weight loss by 44 % over 3 months. Incorporate this simple and easy habit that will aid your weight loss.
Choose whole foods over anything:
Eating whole foods will make you feel full and will prevent overeating unlike the case with processed food. These are the foods that are not processed and might be refined as little as possible. Whole grains, vegetables, lean proteins, healthy fats will make real foods as they are natural. Whole foods keep you full longer and prevent you from overeating. They are great when it comes to digestion and clearing bowels too. (Also read: Peanut butter for weight loss)
How deep and for how many hours you sleep, holds an equally important position if you are aiming for weight loss. People who sleep for less than seven hours are 15% more likely to gain weight than those who sleep at least seven hours a day. Less sleep will make you release more ghrelin (a hormone that triggers hunger) and less leptin (a hormone released from fat cells). Hence, poor sleep is directly associated with weight gain and other serious disorders.
Step on weighing scales frequently:
The weighing scale will give you your true reflection. It will indicate how ardently you worked to achieve your weight loss goals. Keep checking weight two times per week to see if that dessert you had on your “cheat day” deterred your journey or not.
If you eat slowly, you chew your food many times and nice too. Slow eating pace reduces the number of calories you take in and aids your weight loss. Practice slower eating to avoid overeating. And eating slowly improves digestion, promotes hydration, aids weight maintenance and instills a sense of better satisfaction with your means. On the other hand, quick eating will distort your judgment and make you eat more and more haphazardly.
Consume fiber and drink lots of water:
If you can regulate your bowel disorders, half of your work is done. Eat lots of fiber to keep your guts healthy. Consume more soluble fiber. Apples, strawberries, citrus fruits, rice bran, oatmeal, barley are some examples of soluble fiber foods. It is a powerful natural appetite suppressant. You are more likely to intake fewer calories. This will promote weight loss, especially belly fat loss in initial days. (Also read: Apple cider vinegar for weight loss)
Besides these few tips for weight loss, let’s see some yoga tips for weight loss too. As yoga is now a trending lifestyle change, here are some yoga tips:
- Chaturangadand asana- Plank Pose: This pose helps you strengthen your core. Commonly known as plank pose, this pose has great benefits. It strengthens your abdominal muscles and helps you get flat abs.
- Setu bandha Sarvang asana- Bridge pose: Besides aiding in weight loss, it also strengthens your back muscles and helps in treating back pain.
- Dhanurasana- Bow pose: It is a great pose that targets on cutting belly fat, improves digestion, tones abdominal part. It releases overall body tension and stretched it too.
- Bhujangasan- Cobra pose: It is great for working on your butts and shaping them firmly. It also tones up your abdominal muscles and improves overall body posture.
Trying all these poses will help you improve your digestion, respiration, weight management, which will strengthen your muscles and immunity. So along with proper diet and above-mentioned tips, doing several yoga asanas will be cherry on the top.
Also read: 20 Weight Loss Exercises
These are some tips and weight loss exercises that you can follow. Being regular with your schedule and knowing what you are eating will help you to shed those unwanted pounds soon. These are tips for weight loss in seven days. Yes! You heard us right. Abiding by a proper schedule of taking meals in the required proportion will boost your metabolism and support your weight loss mission. In a week, you will see a visible change in your body inches. With persistence, you can achieve your target for real in a span of three months. All you have to keep in mind is how to have balanced nutrition with little exercise and yoga. Promise little changes with yourself and then the wonder awaits in a few days!!
Disclaimer: Tips mentioned in the blog are for information purposes only and should not be considered as professional medical advice. Always consult your doctor, trainer, or a dietician before starting any fitness program or making any changes to your diet.
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