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Weight loss is easy; simply burn more calories than you eat and boom – you lose weight!
You can lose weight naturally at home and get down to a healthy weight by letting go of old habits that fight to impede your progress and practicing portion control.
Some of these habits include engaging in fad diets that work to shed water weight quickly – while leaving you hungry and depressed. Only for you to regain it back when you go back to eating your normal foods.
To burn more calories than you eat, eat more healthful foods, then try one or more of these easy weight loss tips.
1. Never skip breakfast
Always eat your breakfast in the mornings. Skipping breakfast may cause you to snack more throughout the day.
Strive to eat three meals and two snacks every day, and don’t starve yourself for long hours.
You can try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
2. Eat foods rich in fiber
Fiber-rich foods can help you lose weight quickly. Researchers have found that they fill you up quickly, take longer periods to digest, and reduce overeating.
Additionally, fiber balances the normal flora in your gut and promotes digestion. Some fiber-rich foods to eat include:
- Whole grains
- Cruciferous vegetables
Also Read: 15 Best Foods high in Dietary fiber
3. Eat more protein
A protein-rich diet is packed with essential nutrients in a low-calorie package.
Your body burns more calories when digesting the proteins you eat, so a high-protein diet is ideal for weight loss.
Researchers also found that a high protein diet reduces appetite and makes you fill up quickly.
You can start by adding hard-boiled or scrambled eggs to your breakfast menu.
4. Get more sleep
Research has linked obesity to poor sleeping habits.
Another research found that not getting enough sleep destabilizes the body’s hunger hormones (ghrelin and leptin) – leading to increased appetite.
To prevent weight gain and promote quick weight loss, get at least 7-9 hours of night sleep.
5. Get more active
Being active is a great weight loss tip that will help you trim off excess weight for the long run.
To increase activity: ditch the elevator for the stairs, walk to the bus stop, take your pets out for a walk, pace around while speaking on the phone, and try other easy exercises.
Adding these exercises to your daily routine will help you burn more calories throughout the day.
6. Close the kitchen at night
Establishing a healthy eating routine is a great weight loss tip for late-night foodies. Choose a time to eat and stop eating at night.
Although you can enjoy a small bowl of popcorn or yogurt while watching your favorite TV series, always remember to brush your teeth afterward.
Fun fact: Brushing your teeth before meals may change the taste of your favorite foods.
7. Eat more fruits and vegetables
Fruits and vegetables are rich in fiber and water. They are super low-calorie and help to speed up weight loss.
Their high-fiber content fills you up quickly – preventing overeating. Studies have found that people who consume lots of fruits and vegetables tend to weigh less.
Examples of fruits and veggies to add to your daily diet include:
- Citrus fruits
8. Spice up your meals
Adding hot peppers like chili and jalapeño to your meals will help you eat more slowly – preventing overeating.
Also, peppers contain capsaicin, a compound that boosts metabolism and increases the number of calories your body burns.
9. Skip soda and sugary drinks
Soda, fruit juices, energy drinks, and alcohol may impede your weight loss goals.
They contain lots of sugar that make it difficult for you to lose weight.
Ditch the extra calories and replace your favorite beverages with sparkling water with lemon, Roselle tea, or fruit smoothies.
10. Drink lots of water
Water is an essential nutrient in the body. It contains zero calories and supports weight loss.
One study found that water increased the metabolic rate by 30% in people who drank water before meals.
Drinking water before meals can also help to reduce the amount of food you eat.
11. Drink green tea
Green tea is a natural herbal tea that is rich in antioxidants.
Several studies have found that compounds like caffeine and epigallocatechin galate found in green tea can help promote weight loss.
12. Keep a food journal
Keeping a food log of the food you eat can promote mindful eating and prevent unwanted weight gain.
You can achieve this by recording your calorie intake and taking pictures of the foods you eat.
It keeps you accountable and helps you stay on the right course.
13. Get a pair of 5- pound weights
To prevent this, get yourself a good pair of 5 pounds weights, they are easy to use for beginners and will help tone up your muscles.
You can use them at home, in bed or even at the office.
In addition to improving your physique, strength training also improves your posture and stability.
14. Learn portion control
Get measuring cups, spoons, and opt for smaller plates, and count your calories daily.
Some studies suggest that eating on smaller plates may have a positive psychological effect on you and make you conscious of overeating.
Besides, using smaller plates may help reduce the amount of food you consume in one sitting.
15. Enjoy your journey
Let go of your weight loss anxiety and learn not to fret about the weight on the scale.
Treat yourself to your favorite ice cream once in a while and indulge in foods that you love.
Food should be joyful and not agonizing. Remember to enjoy the process!
- Rebello, Candida J et al. Dietary fiber and satiety: the effects of oats on satiety. Nutrition Reviews (2016)
- Weigle, David S et al. A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations. The American journal of clinical nutrition (2005)
- Thomson, Cynthia A et al. Relationship between sleep quality and quantity and weight loss in women participating in a weight-loss intervention trial. Obesity (Silver Spring, Md.) (2012)
- Taheri, Shahrad et al. Short sleep duration is associated with reduced leptin, elevated ghrelin, and increased body mass index. PLoS medicine (2004)
- Ledoux, TA et al. Relationship of fruit and vegetable intake with adiposity: a systematic review. Obesity Reviews (2011)
- Ludy, Mary-Jon, et al. The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans. Chemical senses (2012)
- Boschmann, Michael et al. Water-induced thermogenesis. The Journal of clinical endocrinology and metabolism (2003)
- Dulloo, A G et al. Efficacy of a green tea extract rich in catechin polyphenols and caffeine in increasing 24-h energy expenditure and fat oxidation in humans. The American journal of clinical nutrition vol. (1999)
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