Who does not want to lose weight if they gain so much of it! Obesity is one of the global problems that world facing in the 21st century. It is because due to the rapid modernization, an increase in fast food consumption, improper nutritional intake and unhealthy habits. Youngsters are facing the serious problem of obesity and gaining a lot of weight due to over-consumption of fast food. Are you tired of being always on a diet plan and still not losing enough of weight? Here’s a list of quick and easy ways to burn fat and Healthy lose weight fast.
Tips to help you Healthy lose weight
#1 Cut Back on Sugars and Starches
The most important part is to cut back on sugars and starches (carbs). These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs. Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight.
#2 Eat breakfast
Someone said that eat breakfast like a king is it is one of the best-saying foes healthy lose weight Skipping breakfast tricks your body into thinking it is starving — and it is (at least since last night!). Include whole grain and a mix of protein in your breakfast. Prepare a whole wheat sandwich with fresh veggies. You can also add fresh apples or apple butter
#3 Never underestimate the power of water
A new German study found that when you drink 17 ounces of water (about two glasses) within a certain time frame, your metabolic rate shoots up by about 30 percent. Using these results, they estimate that by increasing your current water intake by 1.5 liters a day, a person would burn an extra 17,400 calories a year.
#4 Replace full meals with small snacks
Grazing is a surprisingly good idea because it helps you avoid metabolic slowdown. Your body will be tricked into thinking it’s constantly eating, so it will never slow your metabolism down. Aim for five small meals (200 to 500 calories) a day rather than three large ones. Also, try not to go more than four hours without eating — if you eat breakfast at 7 am, for example, have a snack at 10 am, lunch at noon, another snack at 3 pm and dinner at 7 pm.
#5 Get eight hours of sleep
Sleep is another important factor that will help you to lose weight fast. Being deprived of sleep can make you fat as it may slow down your metabolic rate and you might be tempted to eat late-night snack and munchies. Your body needs eight hours of sleep for repair and restoration. You will be able to burn a little more calories when you are well-rested.
#6 Avoid eating out of your home
The yummy gravy you eat in the restaurant is loaded with fat and eating out most of the days will make you gain weight easily. Cut down the number of time you order food or go out and even when you are going to a restaurant for dinner or lunch go for grilled chicken and veggies instead of fried dishes.
#7 Eat fruits
Skip juice and eat the whole fruit, instead. You’ll not only get more heart-healthy fiber in your diet (3.5 g for a small apple versus 0.5 g in a glass of juice), you’ll also stay satisfied, longer. Research shows that fiber aside, liquid carbohydrates just aren’t as filling as solids. “When you chew a food, you generate more saliva, which in turn carries a message to the brain that your gut needs to get ready for digestion,” explains Koff. “Drinking doesn’t require such digestion, so the body doesn’t register that it’s full as quickly.” Plus there are the extra calories—48% more if you’re drinking that juice rather than eating the whole apple.
#8 Eat spicy foods — seriously!
It can actually help you cut back on calories. That’s because the compound capsaicin, a compound found in jalapeño and cayenne peppers, may (slightly) increase your body’s release of stress hormones such as adrenaline, which can speed up your metabolism and your ability to burn calories. What’s more, eating hot peppers may help slow you down as you eat, since you’re less likely to that spicy plate of spaghetti (and stay more mindful of when you’re full). Some great ones (with additional benefits): Ginger, turmeric, black pepper, oregano, and jalapeños, all of which are flavor top-trends for 2017!
#9 Cut the salt
The recommended daily value is no more than 2,400 milligram of sodium daily. However, we end up eating double the amount in a day. Sodium leads to water retention in your body and it makes you feel and look bloated. Control the amount of salt you are having with your food by checking the amount of salt in your packed snack and soups.
#10 Eat food rich in iron
You need to eat iron because this metal is responsible to take oxygen to your cells and this will boost your metabolism. Get your fill of iron by eating food like soya nuts, beetroot, and red meat.
#11 Eat more proteins
You must include protein in your every meal. Your meal should ideally contain a protein source a low-carb vegetable and a fat source. Eating protein has shown to increase your metabolic rate. Diets rich in protein can decrease the temptation to have late-night snacks and decreases food though by 60%. You should also eat low-carb vegetables like spinach, broccoli, and cauliflower for faster weight loss.
#12 Avoid alcohol
You might like your glass of wine with your meal but it is advisable to wash down your food with water. Alcohol will slow the metabolism. According to a study, when alcohol was included in a meal, more fat was stored in the body. And it is very difficult the munchies if you are drinking alcohol.
#13 Lift Weights 3 Times Per Week
You don’t need to exercise to lose weight on this plan, but it is recommended. The best option is to go to the gym 3-4 times a week. Do a warm-up, lift weights, then stretch. If you’re new to the gym, ask a trainer for some advice. By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat. If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.
#14 Increase your walking time
The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.
#15 Eat 90 percent of your meals at home
You’re more likely to eat more—and eat more high-fat, high-calorie foods—when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them.
#16 Stay caffeinated
A regular cup with a dash of milk and even a little sugar has hundreds of fewer calories than the blended drinks, which are practically dessert in a cup. One recent study of about 3,000 purchases from 115 coffee shops in New York City found that servings of brewed coffee or tea averaged about 63 calories (including milk and sugar), while the fancier drinks averaged nearly four times more, with 239 calories. A daily habit can translate to an 18-pound gain over a year.
#17 Munch on mineral-rich foods
Potassium, magnesium, and calcium can help to serve as a counter-balance for sodium. Foods that are rich in potassium include leafy greens, most “orange” foods (oranges, sweet potatoes, carrots, melon) bananas, tomatoes, and cruciferous veggies — especially cauliflower. Low-fat dairy, plus nuts and seeds can also help give you a bloat-busting boost, ad have been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.
#18 Go for the grain and beans
Grains have complex carbohydrates which during digestion release glucose slowly. Jowar (sorghum), bajra (pearl millet) and ragi, etc can help in maintaining your blood sugars levels. The fiber and vitamins in them play an important role too. Foods that are high in fiber and are good sources of protein, can help you feel full for a very long time. And that will help you control unnecessary bingeing. Protein has a very high satiety index and that is why make proteins an essential part of your meals.
#19 Snack on nuts through the day
Stay away from fried and salted nuts but you can munch on raw, unsalted ones — almonds, and walnuts. These have essential roughage, protein, fat, minerals and micro-nutrient. A handful can keep hunger at bay and provide energy.
#20 Opt for skimmed milk
Milk and its products are rich in calcium and can help keep your bones strong. Skimmed milk, low-fat cheese, and yogurt help to break down fat cells.
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