Tired of carrying around extra belly fat? There is a lot more to shedding pounds than merely working out and eating better. If you want to increase your chances for long-term success, you have to change the behavior that surrounds your daytime meals and physical activity. Creating a low-calorie diet plan and tight exercise schedule that you can firmly stick to for a long time is the best way to lose weight and keep it off.
There is a lot of meaningless weight loss information on the internet, written by non-professionals. Much of what they recommend is unreliable, and not based on any actual scientific facts. However, several natural methods have been proven to work. Here are most effective ones;
Start With a Better Breakfast
Though all meals are essential, breakfast is what helps you begin your day on the right track. The best and heartiest breakfasts are ones that will fill you up, stave off cravings and keep you satisfied later in the day. Aim to eat anywhere between 500 and 600 calories for your breakfast, and make sure you are including a source of filling fat plus lean protein (e.g., beans, eggs, nuts or nut butter, unsweetened Greek yogurt) and fiber (fruit, veggies or 100% whole grains). Starting your day with a blood-sugar stabilizing blend of macro and micronutrients will help you lose healthy weight without sacrifice.
Replace Soda with Unsweetened Beverages (1)
Soda drinks make you feel virtuous and keep your sweet tooth craving sweets. Many people who drink soda drinks reward themselves with extra calories. The body does not require these calories and hence converts them into fat. Instead, drink plain or carbonated water or iced teas with a slice of lime or lemon.
Cut down on Carbs
Refined carbohydrates (cookies, muffins, scones, cake, candy, cupcakes, fruit juice, syrups, soda, chips, and most supermarket bread) have been shown fatal because of the building excess fat. Even foods like breakfast cereals and fruit yogurt have lots of added sugar. Replace such food items with Greek plain yogurt and lower carb cereals and add small amounts of healthy fiber to your meals with unsalted nuts, seeds, avocado slices and olive oil.
Drink Green Tea (2)
Green tea is an excellent natural beverage, loaded with several potent antioxidants. Drinking (unsweetened) green tea has multiple benefits, such as increased fat burning, boosted metabolism and healthy weight loss. Green tea may increase selective fat burning by 4% and increase energy expenditure by up to 11%. Matcha green tea (powdered) is a variety of green tea that has even more powerful weight loss properties and health benefits than regular green tea.
Count Calories Once in a While
When it comes to losing weight, being aware of what you are eating is very helpful. There are multiple ways to do this, including keeping a food diary, taking pictures of what you eat or counting calories. Using a maximum calories calculator and an electronic tool or mobile app to track your food intake may be even more helpful than noting your calories in a food diary.
Take Probiotics (3)
Probiotics are good bacteria that have several health benefits when eaten. They can improve heart health and digestive health, and may even help with weight loss. Several studies have shown that overweight and obese individuals tend to have different bacteria in their gut than normal-weight people, which may influence weight. Probiotics may also help regulate the healthy gut bacteria. They block the absorption of dietary fat while reducing appetite and inflammation. Of all the probiotic bacteria, Lactobacillus shows the most encouraging effects on weight loss.
Do Cardio You Enjoy
Doing cardio, whether it is jogging, running, power walking, cycling or hiking is a great way to burn calories, shed belly fat and improve both physical and mental health. Cardio has been shown to help reduce body weight and improve many risk factors for various heart diseases. Cardio seems to be particularly useful for reducing the buttock and belly fat that builds up around your internal organs and may lead to metabolic diseases such as stroke and heart attack.
Limit Your Intake of Added Sugars (4)
Added sugars are sugars added to beverages or foods when they are prepared or processed. Eating a lot of added sugar is strongly linked with some of the vulnerable diseases, including type 2 diabetes, heart disease, and cancer. On average, Americans eat about 16 teaspoons of added sugar every day. This amount is usually hidden and openly mentioned in various junk foods, so you may be taking a lot of added sugar without even realizing it. Since sugar goes by several different names in ingredient lists, it is challenging to figure out how much quantity of added sugar a product contains. Reducing your intake of added sugar is an excellent way to improve your diet and to shed extra pounds.
Get Enough Sleep (5)
Getting plentiful sleep is incredibly essential for weight loss, as well as to prevent weight gain in the future. Studies have shown that individuals deprived of sleep are up to 59% more likely to become overweight and obese. This number is even higher for children and young adults. Sleep deprivation affects the normal fluctuations in appetite hormones, leading to reduced appetite regulation and food cravings.
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Eat More Fiber (6)
Fiber-rich foods (such as beans, peas, and lentils, etc.) may help with weight loss. Foods containing water-soluble fiber may be particularly helpful since it can enhance the feeling of fullness. Another weight loss benefit is that it may also delay stomach emptying, promote the release of satiety hormones and make the stomach expand. Ultimately, this makes a consumer eat less, without having to think about it. Additionally, soluble fiber can feed the friendly intestinal bacteria that have, leading to a reduced risk of obesity. Just make sure to gradually increase the quantity of fiber in your diet to avoid abdominal discomforts, such as cramps, bloating and diarrhea.
Practice Mindful Eating (7)
It is a method used to increase awareness of food consumption while eating. It helps in making conscious food choices and develops awareness of your hunger cues. It then enables you to eat healthy in response to those craving signals. This method has been shown to have substantial effects on eating behavior, stress, and weight in obese individuals. It is especially helpful against emotional and binge eating. By making conscious diet choices, listening to your body demands and increasing your awareness, losing weight should follow naturally and quickly.
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