How to Lose Weight Fast: 10 Simple Steps, Based on Science
Being Overweight is very common in the places where food supplies are plenty and lifestyle is inactive. A person becomes overweight or Obese when he or she consumes a high level of Calorie and spends the low amount of energy. To lose weight you can either reduce the intake of calorie or do regular exercise. Here are few tips which will surely help you lose weight fast and safely.
Never skip your Breakfast.
Eating a healthy breakfast is very important. In breakfast, you must consume around 500 calories and make sure that meal should be rich in protein. A high-quality protein diet helps you keep full for a long time and further helps an individual eat less for rest of the day, such high protein foods includes Eggs, beans, nuts, veggies, fruits, and grains. Further, these foods reduce the chance of eating junk and Fast foods in evening.
Many people don’t exercise correctly when they want to lose weight. Many people think that excess exercise helps in weight loss. But that’s not the correct way. It’s useless to put too much stress on your body coz it will not provide any benefits to your body. Exercise must be done according to the capacity you have.
It is beneficial for the dieters to exercise on an empty stomach, but make sure that you must exercise in empty stomach for less than 40 minutes. Exercising for more than 40 minutes in the empty stomach can cause damage to your muscles due to lack of protein.
Eat Natural Food
Doing regular exercise is not enough if you’re not consuming healthy food. You must avoid processed or canned food. These foods contain a large amount of sodium. So, always choose fresh and organic food while cooking. Such food includes all kind of fresh and organic vegetables, fruits, grains and low-fat dairy products. Further, limit the consumption of salt and sugar.
Increase the consumption of Caffeine.
Caffeine is a natural source of antioxidants which take care of your cells from being damaged. Here you need to keep in mind that everything in excess is harmful. Try to consume only 2 or 3 cups of coffee. If you don’t like coffee you can go for Green Tea. Green tea is also a good source of nutrients and antioxidants.
Early to Bed.
A research was conducted by some scholars and find out that sleeping late at night can cause an increase in weight of a person. It is important for a person to take at least 7-8 hours of sleep at night and go to bed early. This will also keep you active and energized all day long. Early sleep habits can also improve your mood and go to bed early can help in eat less at night. We’ll tell you one good way for better sleep, unplug and remove all the electronic items from your bedroom such as phones, laptops, tablets. These things will not let you sleep early. Remove these electronic items for just one week and see the difference in your sleep patterns.
Walking or Hiking
An evening walk is very beneficial for you because metabolism slows down in the evening. It has been advised by the dietician that 30 minutes’ walk-in evening can help a person in weight loss. So, going for evening walks every day can help you get slim and it’s a great way to shed extra pounds.
Drinking couple of liters water keeps our tummy healthy. Dehydration is the cause of gaining weight. Yes, because when we get a signal from our body that we are slightly hungry we grab some food, statistics suggests that 70-75% of us dehydrated at that point of time. So, if you feel little hungry, drink some water instead of eating. You can wait for 30 minutes until you’re hungry to eat. It is also proven that drinking icy cold water will help you to burn up extra kilojoules. Always carry a water bottle with you. Make sure that the water you drink is clean. There are so many applications for you to make you remind that it’s a water time. You can download any one of them to make a habit of drinking water.
Instead of buying such expensive vitamin supplements, look on the researchers that examined some specific vitamins and minerals which help you for weight loss. If you don’t have an adequate amount of minerals in your body, then weight loss becomes a real challenge for you. Because your body requires specific nutrients which turn on the enzymes and breakdowns the stored fat and used as energy.
Some of the vitamin B involved in the energy production such as B1, B2, B3 and B12. So, instead of consuming these vitamins you can consume Wholegrains and dairy products. For Vitamin C, you can consume organic fruits and vegetables like oranges, berries, plums and broccoli. Egg yolk are a great source of Vitamin D and Vitamin A. Calcium can also help in weight loss. Some Studies shows that people who consume dairy products twice per day have lower the risk of being obese. Either you eat yogurt or drink milk. Omega-3 fatty acids also help in weight loss. Foods like salmon, oysters, walnuts, soybean, eggs and spinach are rich in omega-3 fatty acids.
Sugary drinks had a major contributor to an obesity epidemic. “Soft drink” or any other beverages contains sugar, artificial flavors, or other sweeteners. These sodas, are very harmful to your health. Whether they are fruit juice, lemonade, energy drinks or sports drink. How can be any artificial sweeteners drinks are beneficial for us. A can of sugar-sweetened soda contains high -fructose corn syrup. These drinks provide you 150 calories and all of them from sugar. That’s equivalent to 10 teaspoons of “SUGAR”. And this will not help you in weight loss. Instead of drinking any preservative fruit juice consume fresh organic fruits.
Eat less in dinner
It’s not just what we eat is healthier and organic, when we eat is also very important for us. As the day ends, your metabolism slows down. So, if you have a habit of eating late dinner. That food is not utilized for energy and it gets converted into fat which results in obese. Eating late also causes many digestive problems like heartburn, acidity. It also affects your sleep cycles.
If you eat late night it gives your body to work on digestion, absorption on the other way early eating gives your body organs time to focus on re-energizing for the next day. And you feel refreshed.
At sunset, if you’re still in your office or outside the home. Then eat something light, like a sandwich, fruits, grilled vegetables these are easily digestible. You can also eat fruits two hours before bedtime, or just have warm milk. Warm milk also helps you for good sleep.