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Tired of trying all the miracle diets, weight loss pills, and super diet formulas? Say farewell to all these unrealistic diet products and introduce these 10 natural and effective weight-loss tips to rejuvenate your life.
Recent studies have shown that refining what you eat along with physical exercise can help kick-start that weight loss better.
Quit Added Sugar
Consumption of added sugars in excess has been connected with obesity, type 2 diabetes (T2D), and coronary heart disease (CHD).
The most common sources of added sugars include
Replace the junk with healthy snacks
Cutting out the sodium, fat, sugar, and calories rich processed foods, pre-packaged snacks and candies and replacing them with healthy and nutritious snacks can not only help decrease your calorie intake but according to recent studies can also help you feel more active and energetic.
Introduce more protein in your diet
A recent study published in The American Journal of Clinical Nutrition, shows that consuming approximately 25-30g of protein per meal improves appetite and body weight management and decreases cardiometabolic risk factors.
Some protein-rich foods are-
Limit Refined Carbohydrates and increase fibre intake
Refined or simple carbs have had most of their barn, fibre, and nutrients removed.
These include
These digest quickly and their high glycaemic index can lead to unhealthy spikes in blood sugar level, cause mood swings, and create a fat build-up, especially around your waistline.
Replace these carbs with fibre rich food items (listed) which help you feel more satiated-
TRANSFORM THE WAY YOU EAT
Although “what you eat” is extremely crucial to stay fit and healthy, “how you eat” is also instrumental in shedding that extra fat.
According to a recent study, people consume smaller meals when they eat at a slower pace, while foods that are consumed quickly tend to be consumed in larger portions.
Reducing your eating rate could help cut back energy consumption and could also prevent obesity.
Fasting is an integral part of many religious and ethnic cultures. It has many forms, the basic premise of which includes taking periodic breaks from eating.
According to a study done in 2019, fasting results in a rise in insulin sensitivity and a fall in the levels of insulin. This in turn improves fasting, postprandial glucose levels and leads to weight loss, especially when conducted frequently.
A 2015 review concluded that eating in a smaller plate will have a positive psychological effect and could help control portion size by giving a feeling of fullness, but it was unclear whether this was applicable across the full range of portion sizes.
Mindfulness is the awareness that develops when paying attention to the present moment, purposefully, and without any judgment.
According to a recent study, mindfulness reduces maladaptive eating behaviors like emotional eating, external eating, binge eating, restrained eating, and mindless eating.
All studies relating to overconsumption of calories have concluded that eating more calories than you burn leads to weight gain. ([1],[2],[3],[4])
For losing weight you need to consume fewer calories than you burn. As simple as this may sound, keeping track of your calorie intake on a daily basis is very tricky albeit extremely vital.
To count the number of calories you eat per day use this calculator based on the Mifflin-St Jeor equation.
When you drink water throughout the day, it increases the number of calories you burn, which is known as resting energy expenditure…
When water is consumed before a meal, it has been found to reduce energy intake among non-obese older adults.
According to a 2015 study, replacing diet beverages with water after a meal also leads to greater weight reduction during a weight-loss program.
Physical inactivity is identified as one of the risk factors for global mortality.
For adults WHO recommends a minimum of 150 minutes of vigorous-intensity physical exercise per week.
Physical exercises, life aerobic activities, muscle-strengthening activities or recreational activities, household chores, sports games, community activities, not only helps in weight loss but also improves cardiorespiratory health, metabolic health, musculoskeletal health.
Physical activity of any type like aerobic, strength, flexibility, balance decreases the chance of and/or help improve health during cancer. It also improves functional health, prevents falls, and helps prevent and cure depression.
Not all the supplements you see on a store shelf or buy online are safe. There have been numerous reports of increased blood pressure, heart palpitations stroke, seizure and death associated with the use of weight loss products.
Choosing the right, safe, natural, and guaranteed product for your weight loss is extremely important. You can opt for appetite suppressants though.
Plants and herbal remedies have been the most persistent and extensive form of treatment for all our diseases and disorders for thousands of years.
According to the McCormick Science Institute, there are 12 herbs and spices that are extremely beneficial for our health and weight loss journey. These are black pepper, cinnamon, cumin, ginger, turmeric, cloves, oregano, paprika, red pepper, rosemary, sage, and vanilla. A testosterone booster can help both men and women to help lose weight.
Excess sleep, sleep shortage, poor sleep quality, and sleeping at odd hours all affect your health adversely.
There have been many studies suggesting that people who sleep less than the recommended number of hours are more prone to obesity, psychological distress, disinhibited eating, and other health problems. ([5], [6], [7], [8])
An overabundance of sleep on a regular basis can increase the risk of diabetes, heart disease, and stroke. According to National Sleep Foundation, for adults aged between 18 to 64 years, somewhere in the range of 7 to 9 hours is normal and healthy sleep.
Poor sleep quality and later bedtimes also result in increased food intake, poor diet quality, and excess body weight. ([9], [10])
Liquid calories from sugary soft drinks, fruit juices, chocolate milk, and energy drinks result in an increased risk of obesity, according to many studies done to date. ([11], [12], [13], [14], [15])
Your brain does not register liquid calories the same way it does solid calories, so you end up consuming these extra calories along with everything you eat.
Follow these small habits
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