You have probably heard of a numerous fastest way to lose weight. Some natural, some artificial, some easy and some scary. But most of them can be quite difficult to put into practice, in your daily life.
If you are also among those who have been trying to get rid of that extra flab for a long time,but have failed in their efforts, then here is a solution for you.
Try these 12 natural weight loss tips to get back in shape . Moreover these tips would be the perfect answer for “how to lose weight quickly.”
1. Take proper sleep
Did you know that lack of sleep can make you gain weight?
Sleep is a function of the body that helps the body in regenerating itself, building immunity and repairing the damage done to the body through daily activities.
- Not getting enough sleep means not giving the body enough time to perform these important functions.
- Lack of sleep makes the brain go into stress mode. The body’s physiological reaction to stress is to store energy, since it thinks that it will need this energy sometime in the future.
- So, it releases the hormone cortisol, which leads to higher storage of belly fat. The ‘stressed-out’ brain assumes that the body needs to store energy, so it makes you want to eat more, especially foods that are high in calories.
Therefore, it is important to have at least 7-8 hours of sleep every day to help your body lose weight.
2. Stay hydrated
Calorie burning process requires an adequate amount of water in your body to function properly, because dehydration can slow the fat burning process.
When you burn calories your body creates toxins, and water plays significant role in flushing those toxins out from your body.
So, a well hydrated body eliminates waste from the body more efficiently while improving your digestive system and aiding weights loss.
How much to have it?
Health experts advise to have at least 8 to 10 glasses of water every day to avoid dehydration. You may need more based on your activity level and other factors. The key is to know that drinking enough can help you lose weight.
3. Green Tea
What it actually contains?
Green tea contains EGCG that is known to promote fat burning in the body and is also a good source of antioxidants. Unsweetened brewed green tea is a zero calorie beverage and contains much less caffeine than tea/coffee.
How it works?
Adding unsweetened green tea in your daily diet helps the body burn calories at a faster rate. Besides being the best weight-loss drink, green tea helps you reduce food cravings and can be a great mid meal snack.
4. Avoid Simple Carbohydrates
What is it?
Simple carbohydrates are basically your daily processed foods like white bread, pasta, maida, etc. These food items are rich in simple sugar; they get digested easily and make you feel hungry soon.
How it affect?
After eating foods with simple carbohydrates, you tend to not only overeat in one sitting but, due to the lack of nutrition and fibre, it is less filling. So you crave food more often.
You can Switch to Complex Carbs
To avoid simple carbohydrates, replace them with their healthier versions like whole wheat bread, whole wheat pasta, etc. They provide you with long-lasting energy from complex carbohydrates and more soluble fibre, which helps you stay fuller for longer.
5. Eat Less Sugar
If it’s too hard for you to stay away from your favorite pastry or sweet-
Then just share it with someone else.
Avoid eating the complete portions of desserts.
Eliminating sugar laden foods from your diet will also eliminate a lot of calories coming from fat and refined starches, which aids in weight loss.
6. Eat Fresh Vegetables
Goodness
Include a lot of fresh vegetables in your diet as they are low on calories and are an excellent source of essential vitamins and minerals. They have negligible fat and are a good source of dietary fiber.
Recommendation
Center for disease control and prevention recommends substituting fresh vegetables with high calorie foods in your daily meals. The high fiber content of fresh vegetables keeps you satiated for longer, thus reducing cravings.
7. Reducing Mid-Day Snacking
Having a mid-day snack is not a bad idea, but gorging on a sugary, calorie laden mid-day snack is not at all advisable. Eating potato chips, cupcakes or drinking colas for mid-snacks only add empty calories to your diet. Instead, you can replace them with healthy options like green tea, almonds, etc. without worrying about extra calories.
8. Follow a pattern
If what you eat is important for weight loss, then at what time you eat is also equally important. Not having meals on time is a big factor in making you feel hungry at odd times.
Your body likes to follow a pattern of feeding. But if you feed it at random times, your body/brain will push you to eat more than a usual meal, thus making you consume extra calories. Time your meals and eat food with high fibre and protein to keep you feeling fuller for longer.
9. Not Eating Until You Are Stuffed
Your stomach takes at least 20 minutes to signal your brain that it is full. Due to this, people usually keep on stuffing themselves without realizing that they have crossed their calorie needs. To avoid this, stop eating when you are 80% full. Eating slowly, having small portions and avoiding second helpings are some of the ways to avoid over eating and extra calories. This also helps in regulating the digestion process.
10. Exercise Regularly
You know that creating a calorie deficit is one of the key factors to losing weight. Sure, diet can help you create that calorie deficit, but a good diet can only create a limited calorie deficit. When you exercise, it creates an additional calorie deficit that supplements your diet and helps you lose weight faster. To achieve this, you don’t need to spend hours in gym or invest in expensive exercise machines, just 15 minutes of moderate exercise every day is good enough to help you start getting into shape.
11. Eating Less Oily Food
Oily and fried foods are extremely rich in calories – calorie dense, and may be nutritionally hollow. CautionSo, when you eat oily food, your portion might be regular but the number of calories it contain is higher. For example, a cup of French fries and a cup of apple slices will provide you the same feeling of fullness, but French fries contain three times more calories than compared to apples. ConsequencesExcess calories get stored in your body as fat and increasing your weight. This puts you at an increased risk of chronic diseases like blood pressure, stroke, diabetes, heart disease, etc. So avoid eating oily food as much as you can or just reduce their portion size to minimal so that you end up consuming fewer low quality calories.
12. Be Physically Active
Your sedentary lifestyle is the foundation stone of your increasing waist size. You need to be more active in your daily life to shed those extra kilos. Stop clinging to your desk throughout the day and make a point to take short walks of 10-15 minutes (burns 90 calories) after every two hours. Avoid those escalators/elevators and take stairs instead. Stair climbing is one of highest calorie burning exercises.
Making these small changes in your daily routine to stay active can help you burn extra calories, and lose weight naturally.