How To Lose Weight Fast – Quick and Easy Weight Loss Tips

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How To Lose Weight Fast – Quick and Easy Weight Loss Tips

When you think about losing weight, you know the rules, take in fewer calories and burn more. You also know the fact that most diets and quick weight-loss plans never help for long, and sometimes it does worse than good.

If you’re trying to shed a few pounds, don’t start off by trying to overhaul all your eating and exercise habits. You need to find a simple way so that you can follow it.

This include eating more vegetables and less fat and engaging more physical activity. Together, it could help you keep your weight in check. We have divided these tips into four parts; weight loss activity, weight loss food, food items to avoid, weight loss psychology.

Weight Loss Activity

Maintain food diaries: Studies have found that people who maintain food diaries eat about 15 percent less food than those who don’t, so note down everything that you consume, even water.

Take 1,000 steps a day : Walk as much as possible and buy a pedometer to note the walking activity. A person  take only 2,000 to 3,000 steps a day adding extra 2,000 steps will help you maintain your current weight and stop gaining weight.

Eat small meals: Studies show that when you consume the same number of calories distributed this way, your body releases less insulin, and that helps to keep blood sugar steady and control hunger.

Walk 45 minutes a day: As we all know walking is the best exercise.

A study found that 30 minutes of daily walking is enough to prevent weight gain adding 10 minutes more could help you lose 30 pounds in a year without even changing how much you’re eating.

You can also spend 10 minutes a day walking up and down stairs it can help you shed as much as 10 pounds a year.

Shop wisely: Avoid partially hydrogenated and high-fructose corn syrup food items look for more than two grams of fiber per 100 calories in all grain products. These calorie’s count could make the difference between weight gain and loss.

Carry snacks with you: Pack up healthy snacks such as carrots, nuts, raisins, seeds, dried fruit, banana, apple, almonds  with you when you are going to be out for long. Snacking once or twice a day helps stave off your hunger and also keep your metabolism stoked.

Take a walk before dinner: By doing this you will not only burn calories but also cut your appetite. Study found that 20 minutes of walking reduced appetite and increased sensations of fullness as effectively as a light meal.

Weight Loss Food Items

Include fat releasing foods in your diet: These are the food items that keep you from feeling deprived and binging on higher-calorie foods. Honey, Eggs, ricotta cheese, dark chocolate, shrimps are some of that food items.

Include vegetables in your meals: Eating water-rich foods such as zucchini, tomatoes, and cucumbers during meals reduces your overall calorie consumption. Vegetables make you fuller, and you are satisfied with your meals.

Eat cereal for breakfast: Studies shows that people who eat cereal for breakfast are less likely to be obese then those who don’t.

Eat low-fat yogurt: A study found that people who cut 500 calories a day and ate yogurt three times a day for 12 weeks lost more weight and body fat than a group that only cut the calories.

This is due to the fact that calcium in low-fat dairy foods triggers a hormonal response that inhibits the body’s production of fat cells and boosts the breakdown of fat.

Drink more water: Any high calorie over-sweet drinks should be replaced with water. The fact is that despite the calories, sugared drinks don’t trigger a sense of fullness the way that food does, and you feel like eating more.

Food Items To Avoid

Avoid white foods: Avoid sugar, white rice, and white flour as they have plenty of carbohydrates. Instead, eat plenty of whole-grain breads and brown rice.

Avoid fancy coffee drinks: Trendy coffee drinks are bundled with several hundred calories because of whole milk, whipped cream, sugar, and sugary syrups. You can have regular coffee with nonfat powdered milk. It has the nutritional benefits of skim milk, which is high in calcium and low in calories.

Avoid Alcohol: Moderate drinking can be good for health, but alcohol is high in calories.

Weight Loss Psychology

Bring blue colour to your life: Colour plays an important role in our life. Some have a positive effect while some negative. Studies show that colour like red, orange and yellow in your dining areas encourage eating. while the color blue functions as an appetite suppressant.

This is the reason you won’t see many fast-food restaurants decorated in blue. So have your meals in blue plates, dress in blue while you eat, and cover your dining table with a blue tablecloth.

Eat in smaller plate: Studies shows less food served on a plate the less food you’ll eat and more food served on the plate the more you eat, regardless of how hungry you are. The same goes for liquids, replace oversized coffee mugs with smaller ones.

Seat in front of a mirror while eating: One study found that consuming food in front of mirrors can slash down the amount you eat by nearly one-third.

Eat at home: When you eat out you are more likely to eat more. You also consume more high-fat, high-calorie foods.

Eat slowly: When you eat slowly, your brain will tell you that you are no longer in need of food, and you eat less.

And eat only when you are hungry. These days we eat out of boredom, nervousness, habit, or frustration. We eat so often then we don’t realize what actual hunger is.

When you desire to eat specific food items, it’s probably a craving and not hunger. Use other ways to release your stress and not by eating.

Be positive: You might have tried weight-loss program or any weight loss diets before, and you understand how difficult is to lose weight. Reminding yourself every time that you will stay away from fast food and try to lose weight will eventually help you to adopt a healthy lifestyle.

Brush your teeth after every meal: This sends signal to your brain and body that meal time is over.

Avoid eating in groups: When we eat with other people, we eat more because we spend more time at the table.

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