Following a conventional diet and workout plan could be really difficult. Diets can be quite tough and cause you many health problems or just have a negative impact on your lifestyle.
Don’t get disappointed as there are ways to lose weight without much effort, read on to find out.
Ways To Shed Pound
Slow Down Your Eating Time
Try to slow down your eating time if you are concerned about overeating. You could set a time around 15-25 minutes per meal so that you can normally eat without hurry. This way you will activate the hormones which tell your body that is full. Moreover, you can also enjoy the taste of the food that will be even more satisfying than eating an over-sized serving.
This is a brilliant exercise to burn calories. what is more, it speeds up your metabolism. Just a few minutes per day could turn into many calories burnt off. Moreover, stair climbing will also strengthen your legs.
Sleep Supports Weight Loss
Studies have shown that sleeping can be beneficial for weight loss. According to research from the University of Michigan, just one hour more sleeping at night could transform to a 13-pound weight loss over a period of one year in a person who consumes around 2,500 calories per day.
Consume More Vegetables
Consuming more vegetables is a great step to weight loss. Make sure to cook and eat your vegetables without added source of fat like butter sauces or high-fat dressings. Veggies contain water and fiber, which will fill you up with lesser calories.
Eat Soup for Fewer Calories
If you start your meal with a serving of soup you will slow down the eating and fill-up earlier. It is a good idea to eat healthy soups such as tortilla soups, wonton, or minestrone. You could make an easy soup by using veggies, protein, and a low-sodium broth.
Eat Protein-Rich Foods
Adding protein to your diet has been found to cause “automatic” weight loss, without conscious calorie restriction or exercise. Protein can reduce hunger by increasing the feeling of fullness and thus, help you consume fewer calories. Some examples of protein-rich foods include almonds, chicken breasts, quinoa, lentils, Greek yogurt, and fish.
Eat Fiber-Rich Foods
Eating foods high in fiber will help you feel full for longer period of time. Experts also specify that a special sort of fiber, known as viscous fiber, is particularly useful for weight loss. It reduces food intake by increasing fullness. You can find viscous fiber only in plant foods such as oat cereals, flax seeds, beans, Brussels sprouts, oranges, and asparagus. Glucomannan is a weight loss supplement that is also really high in viscous fiber.
Eat Whole Grains
Consuming whole grains, like brown rice, buckwheat, oats, and barley, is another good weight-loss approach. Whole grains can help to refill faster. You can also find them in numerous prepared products like English muffins, pizza crust, waffles, and waffles.
Reduce Sugary Drinks
Reduce the intake of regular soda and replace it with tea or water. If you find this difficult, add some citrus fruit or mint to spring or carbonated water for a better taste.
Use a thin, tall glass and drink around 25% less of whatever alcoholic you are drinking. According to experts, people mechanically pour more liquid into a short, wide glass than in a tall one.
Eye Your “Skinny” Outfit
If you hang a “skinny” outfit where you’ll see it each day – aids to remaining focused on your weight-loss goal. But, don’t be unrealistic and choose an outfit that is actually 5 sizes smaller. Pick something that will fit you after a short time of healthy eating. And after you reach your goal – choose the next smaller “skinny” outfit.
Limit Alcoholic Drinks
Try to reduce the consumption of alcohol. Sparkling water instead of alcoholic beverage is an ideal alternative. Alcohol has around seven calories per gram, which is more than carbohydrates. Moreover, it could also easily lead to mindless eating.
10 Minutes of Pilates At Home
Pilates is a great muscle-strengthening activity, which can help you to maintain a healthy weight and burn belly fat.
Drink Green Tea
Green tea may benefit your losing weight process. Scientists have found that green tea can boost your metabolism.
According to a study published in the Journal of the American Dietetic Association, women who practice yoga tend to weigh less. It is said that these individuals pay more attention to their body’s signals, as eating just enough to feel full.
Cook Meals At Home
Numerous people who effectively lost weight said that they eat home-cooked meals. Try to have home-cooked meals at least four times a week. Prewashed salads, canned beans, grilled salmon, precut veggies, and deli chicken are great shortcut foods, which can help make meal preparation less laborious.
Chew Mint-Flavored Gum
Watching TV, preparing dinner after work, spending time on the Internet or attending a party are risky times for tedious snacking. Chew some sugarless gum with a strong mint flavor to help you overpower the flavor of the food and reduce it tastelessly. It’s a quite helpful plan that will help you avoid mindless eating.
Pass On The Meat
Just say no beef, bacon or some other meat. You can eat turkey and fish, which are considered to have some health benefits. Numerous healthy alternatives can substitute the meat flavor without the calories. Potatoes, tomatoes, mustard, roasted peppers, and bananas are just a few examples.
Pick A Smaller Dish
It is proven that people consume more food when they use large plates, that is why choose smaller plates. If you eat from smaller plate you will save around 100 to 200 calories a day.
We all have our natural “eating pause.”It actually happens when you put down your fork for a while. When this happens, just stop and clear your plate. Many people aren’t aware of this signal, but it could tell you that you are full.
Make A Healthy Pizza
By replacing the meat with veggies you save around 104 calories per meal. You may also make or order a lighter portion of reduced-fat cheese.
The 80-20 Rule
People from Okinawa have a remarkable rule named “Hara Hachi Bu,” which means they consume food until they are 80 percent full. Quite the reverse, many Americans tend to eat until they feel 100% full. Practice this rule by eating twenty percent less food.
Vegetarians generally lose weight more easily than those who eat meat. So, eating vegetarian meals can help you shed pounds. What is more you add more fruits and vegetables to your well-balanced diet.
Tips For Eating Out
Here is some advice that you can practice at restaurants in order to keep the calorie amount and the size of your portion under control:
- Order an appetizer or a child’s plate as a meal.
- Split a large plate with your friend and order some salad to fill up on veggies.
- Ask for ½ of your meal to be packed into a take-home bag before you start eating.
Read Food Labels
When you are at the grocery store, always read the food labels to check the calorie information and the amount of fat, salt, and sugars of the product. It will help you choose better food options that are good for your health and weight.
Store Unhealthy Foods Out Of Sight
Storing unhealthy foods where you could see them can increase cravings and hunger. Therefore, store unhealthy food out of sight (in cupboards or closets), so you cannot see them when you’re hungry. On the other hand, keep your healthy food visible on the counter tops and put them front and center in the fridge.
Eat Without Electronic Distractions
People who eat while playing computer games or watching TV may easily lose track of how much they have consumed. This, in turn, could cause overeating. Pay attention to your meals to eat less and lose weight! Turn off the TV or the computer while eating – especially if you find yourself easily distracted by electronic devices.
People in the U.S, get more than 1/5 of their daily calories just from drinks. Therefore, switching to water is a great weight-loss move. Many studies show that consuming water before meals can make you feel full that could help shed pounds, too.
Join a group or team up with friends that are also working to lose weight. This can provide great motivation and encouragement. A study shows individuals who teamed up with successful weight watchers were twenty percent more likely to succeed.
Move To Lose
It’s better to combine an eating plan with physical activity, like climbing stairs or walking your dog, to maintain or achieve a healthy weight. A regular walk in the park is also an excellent choice.
Feel Full with Feta Cheese!
Feta cheese is very low in calories and can be a great part of your weight loss plan. This cheese is one of the best choices to make you feel full longer for a longer period of time. What is more, it has many health benefits. But, remember to eat feta cheese in moderation because it can have an opposite effect if you consume too much of this cheese.
Drink Fresh-Squeezed Grapefruit Juice
Juices are an ideal addition to any diet program. Nutritionists recommend fresh-squeezed grapefruit juice for weight loss. The scent of grapefruit can affect the autonomic nerves, appetite, and fat metabolism. Swedish experts suggest that grapefruit could benefit weight loss. Due to the high content of Vitamin C, this fruit can hydrate your body, boost the immune system, and even promote skin and brain health. Consuming fresh grapefruit juice is a terrific way to detoxify the body and lose belly fat.
Essential oils are used for treating various health ailments, including breathing difficulties, infections, anxiety, burns, skin irritation, and nausea. Many hospitals and massage therapists use essential oils to improve the well-being of their patients and clients. Today, there are contemporary studies which suggest that certain essential oils can help you burn belly fat.
Have A Cheat Day!
Choose one “special” day in the week (or you can do it once in two weeks) to celebrate the successful lifestyle changes. As a little “unhealthy food reward” you can eat your favorite meat, cake, or ice-cream.
Burn Extra Calories Per Day
If you cannot change some of your eating habits – don’t worry! Burning extra 100 calories a day can amount to a 12-pound weight loss over a year. So, here are some great activities which can help you burn up to 100 calories:
- Walking (15-20 minutes)
- Housecleaning (half an hour)
- Light jogging (around 10 minutes)