Obesity has become a major issue in recent years, and most people have a hard time getting rid of the excess weight? Are you one of them? If, yes, then you need to redefine your routine so that you can shed those extra pounds.
One of the mistakes most people do is that turn to dangerous weight loss pills that promise the results within a few days. This is the wrong approach and may have its set of side effects. We will present you natural ways to lose the excess weight fast.
Tips for Losing Excess Weight:
Drink Water Before Meals
Try to drink water before meals. The benefit of this practice is that it boosts your metabolism. This is why it becomes possible for you to burn some more calories. You burn calories for another reason as well.
When you drink about 17 oz. of water before the meals, then you feel like consuming less food.
Use Coconut Oil for Cooking
Coconut oil has loads of health benefits. It is rich in triglycerides. The triglycerides get metabolized differently in comparison to the other fats. This is why you should make sure that eat food cooked in coconut oil.
The biggest advantage of the food cooked in coconut oil is that it reduces your appetite and you consume fewer calories.
Reduce Your Sugar Intake
White sugar can be termed as white poison. It has fructose corn syrup in it, and it causes obesity. It is mandatory to avoid sugary drinks and fruit juices that have loads of sugar in them. These drinks can also add up to the extra calories in your diet. Switch to natural fruit juices, and they are preferable in comparison to synthetic juices.
Eat Low Carb Diet
Most people are eager to lose weight, but they fail to cut down on the carbohydrate intake. This approach will not help you. You need to know that when you consume a low carbohydrate diet, then it helps you to lose about two to three times as much weight as with low-fat diet.
Go for Foods That Slow Down Your Appetite
When you want to lose weight, then you cannot overeat by any means at all. This is why it will be a good idea to eat foods that will slow down your appetite. For example, you can snack on in-shell pistachios.
If you are wondering why you should go for in-shell pistachios, there is a reason behind it. The shells give you a visual cue about how much you have eaten. This is called the psychological game.
Include Avocado in Your Diet
When you want to shed those extra pounds, then it will be a nice idea to include avocado in your diet. If you add an avocado to your lunch, then the benefit of this practice is that you will not mindlessly munch on the junk food.
Avocado fills you up, and this is why you will be able to control your cravings.
Fill Your Tummy with A Banana
Bananas have loads of benefits. This is why it is vital that you should include bananas in your diet. The benefit of eating bananas is that they are rich in potassium. The potassium present in the bananas boosts up the metabolism by regulating the water balance of the body.
Go for Low Dairy Diet
Do you know that dairy items also have a significant impact on your weight? If you consume, low-fat cheese or non-fat yogurt, then you can lose about 70% more fat than people who consume normal daily diet.
The reason is that calcium acts more like a switch that tells your body to burn the fats fast.
Opt For A High Protein Diet
When you want quick weight loss, then the best approach is to switch to a high protein diet. People who eat foods high in protein on a regular basis have lower Leptin levels.
When you have high levels of Leptin, then this can slow down your metabolism and lead to obesity. This is why you should explore your seafood options. The best approach is that your meal should have about 25% to 30% protein.
Introduce Cayenne Pepper in Your Diet
You should also try to include Cayenne pepper in your diet. It contains Capsaicin. This can reduce your appetite and boost the metabolism also.
You also burn calories because Cayenne Pepper is spicy. When you eat spicy food, then it increases your body temperatures, and when the body goes down into the cooling mode, then you can burn more calories.
Welcome the Citrus Fruits
You should make it a point to include citrus fruits in your diet when you are eager to shed the extra pounds. The citrus fruits can be quite helpful in burning the fats because they boost up your body metabolism.
Reduce Salt Intake
When you want to reduce weight, then it is vital that you should cut your sodium intake. Ideally, each serving should have 140 mg or less salt. The reason is that salt can turn out to be a significant nutritional villain.
The reason you should decrease your salt intake is that it increases the thirst level. The mistake most people do is that they consume drinks that are packed up with calories to quench the thirst.
When you consume more fluids, then it leads to water retention and this also not a good sign when you want to lose weight fast.
Salt also enhances the food taste. This is why you have a strong desire to eat more. It is also possible that sodium may have an important impact on the activity of the fat cells and might make them larger.
Stock Green Tea
Green tea is one of the most popular drinks because it helps to boost the metabolism that eventually helps in weight loss. People who consume green team about three times a day usually experience a 4% boost in their metabolism.
Focus on Your Iron Intake
When you do not have sufficient mineral deposit, then your cells will not be able to get any oxygen, and this slows down your metabolism. If you do not want to consume iron supplements, then you should go for foods that are rich in iron.
Include Aerobic Exercises in Your Routine
Just diet is not enough when you want to lose excess weight. It is also vital that you should exercise on a daily basis. It will be a smart idea to include aerobic exercise in your daily routine. The aerobic exercises help you to burn calories fast and help you to lose the belly fat also.
If you want to gain the real benefit of aerobics, then you should perform this workout for about 30 minutes. It will also be a good idea to incorporate interval training into your workout sessions.
Bring A Change in Your Lifestyle
It is mandatory that you should bring about a change in your lifestyle. You should invest time in meal preparations. It will take a few hours a week, but the effort is worth it.
When you have your meals ready in your fridge, then you will not be tempted to order food from outside.
Never miss out on your breakfast. It is the most important meal of the day, and the truth is that you can shed weight fast if you do not skip your breakfast. It will be good if you consume a high-fiber diet in the morning.
Channelize Your Mind in A Positive Direction
Some people get too depressed about their weight issues, and this is why they fail to focus on their goals. You should not let this happen to you. Think positively and believe that it is possible to get rid of excess weight.
Get Hold of a Weight Loss App
When you are on a weight loss mission, then it is important that you should download a weight loss app also so that it becomes easy for you to monitor your progress. This way you will be sure that your efforts are in the right direction.
Mistakes You Should Avoid When You Are Eager to Lose Weight
Some people follow all the healthy habits when they are desperate to lose their weight. However, they do not watch over their sleep routine. They do not get about seven to nine hours of rest.
The problem with not having enough sleep is that the body starts more appetite-stimulating hormone that is known as ghrelin. This means that you might end up eating more at the end of the day.
There are other mistakes also that disturb your weight loss mission. For example, some people have multiple weight loss goals. This way it becomes a problem for you to focus on one goal and this can lead you into big trouble.
You should not expect immediate results when you start your weight loss mission. You should give yourself at least seven days before you can notice some results. Initially, you might experience some weight fluctuations due to your water or sodium intake.
To get a correct idea of weight loss you should check your weight first thing in the morning. This way you will be sure whether you are losing weight or not.
It often happens that you compare your weight loss results with others. This can turn out to be a big mistake on your part. When you shed those extra pounds, then many factors make a difference.
They can be psychological or physiological factors. Everyone has a different body type. The difference in weight loss can vary due to the difference in bone density, muscle mass, and lean tissue.
The interesting part is that age is also a factor in weight loss. If you are younger, then there is a probability that you will lose weight fast because of a faster metabolic rate.
Sometimes you fail to shed pounds because your weight loss plan is way too restrictive. This makes it difficult for you to follow the plan. It is vital that your plan should be flexible and only then it will work for you.
For some people weight loss becomes an issue because they indulge in excessive exercise. The biggest problem with excessive exercise is that it is not sustainable in the long run. It may lead to stress also.
If you indulge in excessive exercise, then it will drain out your body’s energy levels, and it will become difficult to continue your exercise routine on a daily basis.
It is also mandatory that once you are on a mission to lose excess weight, then you should buy your groceries carefully. Some people buy their grocery without reading the labels. You should avoid this mistake by all means for sure.
The reason is that if you do not check out the labels, then you can end up buying products that have excessive calories. This may spoil your weight loss efforts. This is why you need to be careful when shopping.
If you still feel that you are unable to meet your fitness goals, then you need to seek professional help. There are many health institutes that offer you lifestyle education.
For example, Gene Medics is a good option, but you need to be upfront about your issues so that they can provide you a solution accordingly. To get the results, you will need to show patience on your part. The most important thing is that you need to be consistent in following the weight loss tips mentioned above to get the results you need.
You need to remember that obesity is a chronic condition just like blood pressure and diabetes. If you ignore your weight, then it can lead to many health complications. You should value your health and seek advice the moment you notice that your weight is beyond your control.
Even when you have got control over your weight, you should try to follow the healthy lifestyle on a continuous basis so that you do not gain back weight again.