Check out these 10 Weight Loss Tips
- Eat a high-protein breakfast. Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day. Also, Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help.
- Avoid sugary drinks, fruit juice & candies. These are the most fattening things you can put into your body, and avoiding them can help you lose weight. . As tempting as they may be, your best bet is avoiding such.
- Drink water a half hour before meals. A sports or energy drink, fruit smoothie, or light beer — each serving contains about 100 calories. Yet these beverages don’t satisfy you the way 100 calories of food does, so they’re a waste. Other liquids may be high in sodium and carbohydrates, which trick your body into retaining water, puffing you out.
Water, on the other hand, has zero calories and carbs and little to no sodium, making it the perfect slim-down drink. And, strangely, it actually helps flush out excess water weight as well as jumpstart your metabolism.
- Choose weight loss-friendly foods . Certain foods are very useful for losing fat. They include the followings: Vegetables are particularly nutrient dense, especially those that are vividly colored, like dark greens and bright red tomatoes. Greens like kale and cruciferous veggies like broccoli and Brussels sprouts are high in fiber, which will fill you up.
* Fruit is a great choice, too, and though it is higher in sugar, the fiber content tends to offset that in terms of preventing a blood sugar spike. The color rule applies here, too, with brilliant berries leading the pack in terms of nutrient density. Still, watch your portions if your main goal is weight loss.
* Whole grains are fiber-rich and provide necessary nutrients such as B vitamins and magnesium, and yes, even protein. Wheat, oats, and brown rice may be most common, but get creative with quinoa (a particularly good source of protein), amaranth, buckwheat, and teff.
* Lean fish, such as wild-caught salmon, rainbow trout, and sardines are low in mercury and high in Omega 3s and, of course, protein.
* Boneless, skinless chicken breast is one of the best bangs for your buck in terms of protein content, with 27 grams in a 4-ounce serving.
* Beans are both low in calories yet very filling, being high in fiber and protein (how’s that for nutrient-dense?). Top choices include black beans, kidney beans, lentils, and chickpeas—but really any are worth your while.
* Nuts are best enjoyed in moderation on account of their relatively high fat content, which makes them more caloric ounce for ounce than other healthy picks. Stick to the serving sizes (usually an ounce) and you’ll reap the benefits of their wide array of nutrients and the satiating abilities. Especially good picks are almonds, cashews, and pistachios.
- Eat soluble fiber. Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help.
Do Cardio 30 Minutes a Day. Any workout that gets your heart rate up will burn calories. But you’ll use more calories if you pick a cardio routine that engages multiple muscles simultaneously. Just like you won’t overhaul your diet, you don’t need to suddenly become a gym rat. We’re aiming for sustainable activity here, so if you go from zero to five days a week at the gym, eventually you’re going to burn out.
- Eat mostly whole, unprocessed foods by following the 80-20 rule. As noted, deprivation doesn’t work long term. 80 percent of your calories should come from fresh, whole “single-ingredient” foods that you eat in largely the form in which they grow in nature (produce, meat, nuts, etc.). The other 20 percent can be of the more “processed” variety, in which he includes foods that have a place in a healthy diet, such as whole-grain bread.
- Eat your food slowly. Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones.
Make One Food Sacrifice: Cutting out one indulgence — such as the chips you have with lunch or the chocolate dessert you eat after dinner — can subtract a few hundred calories from your diet, which translates into less flab, says Blum. “Your body won’t even notice their absence.
- Get a good night’s sleep, every night. Poor sleep is one of the strongest risk factors for weight gain, so taking care of your sleep is as well important. That extra half an hour, whether you sleep 5 hours or 8, can refresh you enough that you will make better food choices .