1. Watch What you Drink
Drink water instead of soda and fruit juice instead of hot chocolate. Liquid calories are your worst enemy because they don’t cause the same level of satiety as solid calories. Studies on the differences between the levels of satiety caused by liquid vs. solid foods show that liquids tend to be less filling even though they contain the same amount of calories as their solid counterparts. This is especially true for carbohydrates.
2. Green Tea is your Best Friend
Green tea is long known for its many health benefits. Green tea contains chemicals that boost the metabolism, wards off free radicals, and reduces inflammation. Green tea also helps you lose weight. A Cochrane Systematic Review published in 2012 examined the efficiency of green tea in weight loss. According to this review, those who took green tea extracts loss 0.2 to 3.5 kg more than controls. But this only applies to top weight loss supplements of green tea as the dried herb for making the drink does not contain enough compounds to aid in weight loss.
3. Cut down on the Salt
Too much salt can lead to water retention and make you feel and look bloated. But how much is too much? Well, according to the FDA, we should eat no more than 2,400 mg a day which is about a teaspoon full. Unfortunately, most eat much more salt than that which is why you need to be extra careful next time you add salt to your meals. High salt intake was also associated with poor eating habits and obesity according to one study.
4. Try Pomegranate Seed Oil
Pomegranate seed oil is a rich source of a type of linoleic acids called 9-cis, 11-trans Conjugated linoleic acids (CLA). These fatty acids are believed to offset the side-effects of weight gain. A study on mice found that pomegranate seed oil reduced weight gain in mice fed a high fiber diet.
5. Spice up your Dishes
Spicing things up a bit may help you control those food cravings. Chili peppers, in particular, can help you curb appetite according to one study. Capsaicin is the main chemical in chilies that produces the effects of satiety which is why this compound is frequently used in obesity treatments.
6. Get enough Sleep
If you are sleep deprived, then all your efforts to lose weight will be in vain. Sleep has a great effect on endocrine functioning and glucose metabolism. Sleep deprivation can wreak havoc on your metabolism and lead to weight gain. Not getting enough sleep will lead to decreased insulin sensitivity, high cortisol levels, increased appetite, and you don’t want any of these when you are trying to lose weight.
7. Do at Least a bit of Exercise
Minimal resistance training of just 11 minutes each day showed an increased calorie burning effect in one study. Resistance training burns more calories, melts fat, and increases muscle mass. The best part is that you don’t even need to overdo it to get the benefits.
8. Don’t skip Breakfast
You may be tempted to skip meals at this time, but we advise you not to do so. Skipping breakfast is associated with poor eating habits like eating larger meals at the end of the day. Skipping breakfast will also cause your metabolism to slow down and your body temperature to drop. Both factors, in turn, lead to weight gain.
9. Walk Whenever you can
The rise in obesity in developed countries is partially due to the restricted need for us to move around. Pretend that you are from another time and don’t use the elevator, walk to work, don’t spend leisure time staring at screens and you are bound to burn a lot of calories.
Losing weight fast might be tricky, but if you follow these tips, we’re sure you’ll be able to shed at least a pound or two. And also keep in mind that the best way to lose weight is when you don’t compromise your health for the sake of having a perfect figure.
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