Weight loss doesn't happen overnight (and if it does, it's probably self-destructive). But if you're serious to lose weight for a valid reason, follow these painless tips to improve your diet, streamline your workouts, and shed weight in a healthy way.
Skipping breakfast tricks your body into thinking it is starving — and it is (at least since last night!). In response, your body conserves energy by slowing down your metabolism and increasing its insulin response. The next thing you eat will spike your blood sugar big-time and leave you feeling hungry shortly after. Meanwhile, you work up a major appetite that causes you to scarf down food impulsively — bad news if you're trying to make smarter decisions.
2.Attach your meals with water:
Drinking water throughout the day and during your meals promotes proper digestion so you don't get backed up and bloated. But some research suggests downing two glasses of water glasses before meals can make you feel fuller when you take that first forkful, leading you to eat less overall.
3.Focus on eating more fruits and vegetables instead of eating food with less fats:
You'll fill up on the nutrients you need to function and fiber to keep you full, so you'll feel satisfied instead of sorely deprived by a bunch of restrictive rules.
4.Never make dinner your heaviest meal:
People who eat their largest meals later in the day lose less weight than people who eat their heaviest meals early on, mostly because the body digests food differently at different times — and more slowly at night.
5.Eat fruit for dessert:
You'll fill up faster and stay that way longer if you punctuate your meals with fiber-rich fruit.Instead of eating sweets you can prefer for fruits in desserts.
6.Avoid Taking soda and other sugar-sweetened drinks:
Of course water and unsweetened tea doesn't hit the same spot as a Coke or Frappuccino, but getting rid of liquid sugar in your diet is the only way to drastically reduce your caloric intake without changing a single thing you eat — a pretty good deal when you think about it.
7.When you eat, slowwww downnnnn:
It takes time for the food in your stomach to tell your brain that you're no longer hungry. To help your brain register fullness and prevent the overeating that makes you feel not-so-hot, set a 15-minute phone timer before you take your first bite, then focus on the food in front of you, not the deliciousness cropping up in your Instagram feed.
8.Focus on high-intensity workouts:
When you alternate between periods of high-intensity exercises (like burpees, squat jumps, or straight-up sprints) and short recovery periods, you burn body fat more efficiently during and after the actual workout session.
9.Make exercise a regular thing:
Doing one set of crunches will not give you a six-pack any more.The only way to see real changes in your body is to pick a fitness program and stick to it, then practice it on the regular.
10.Drink green tea:
Green-tea drinkers burned about 70 additional calories in a 24-hour period. If you can believe it, those 70 calories a day add up to a total of 7.3 pounds of fat a year.
11.Lose the salt:
Sodium contributes to water retention, making you look and feel bloated. Do you eat too much salt?Then keep an eye on your sodium intake.
12.Get some sleep:
Sleep deprivation may make you fat.Women who get less than four hours of sleep per night have a slower metabolism than those who snooze for a full eight hours. So don't skip your sleep, and you'll be rewarded with an extra edge when it comes to shedding fats quickly.
13.Go for an evening walk:
Exercising at any time is good for you. But evening activity may be particularly beneficial because many people's metabolism slows down toward the end of the day.Thirty minutes of aerobic activity before dinner increases your metabolic rate and may keep it elevated for another two or three hours, even after you've stopped moving. Those dinner calories have less of a chance to take up permanent residence on your body and add fats.
14.Men: Avoid Drinking Beer:
This applies to women too, but men drink more beer on average. Beer contains rapidly digested carbs that shut down fat burning.
15.Women: Avoid Eating Fruit:
Five servings of fruit per day are equivalent to the amount of sugar in 16 ounces of soda (500 ml).Sugar from fruit can shut down fat burning. This can increase your hunger and slow your weight loss. For best results avoid fruit – or enjoy it occasionally as a treat.