Over the years, you must've heard your fair share of strange weight loss advice's. And usually, those tips are promoted by people without any health expertise or experience.
Common sense tells you that the fastest way to lose weight is to burn more calories than you consume. And To do that, you need to move and watch what you eat a little bit.The idea is not to harm yourself, but to adopt good habits.
Obviously you can lose weight quickly. There are many diets that work to shed pounds rapidly ,while leaving you feeling hungry . But what is the logic in losing weight only to regain it? To keep extra pounds off permanently, it is good to lose weight slowly. Many experts say you can do that without doing a "diet."
One pound of fat is equal to 3,500 calories. By burning 500 calories a day through dietary and exercise modifications, you can lose about a pound a week.
Here are some strategies
1. Do not skip breakfast
One habit that is common to many people who have lost weight and kept it off is they didn't skip the breakfast.
Skipping breakfast will not help you lose weight. You could miss out on important nutrients and you may end up eating more throughout the day because you feel hungry.
Studies show people who don't skip there breakfast have lower BMIs than breakfast-skippers and perform better everywhere. Try a bowl of whole-grain cereal topped with fruit and low-fat dairy for a quick and nutritious start to your day.
Tips
Try to replace normal carbohydrates with complex ones. Complex carbohydrates high fiber product examples are oats, brown rice etc which will make you feel full even with small servings.Proteins are essential.
2. Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre ,3 essential ingredients for successful weight loss. They also have plenty of vitamins and minerals.
3. Close the Kitchen at Night.
Establish a time when you will stop eating so you won't give in to the late-night cravings. "Have a cup of tea but then brush your teeth so you will be less likely to eat or drink anything else," suggests Elaine Magee, MPH, RD, WebMD's "Recipe Doctor" and the author of Comfort Food Makeovers
4. Get more active
Being active is key to losing weight and keeping it that way. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
Find an activity,sports you enjoy and are able to fit into your routine.
5. Control Your Environments.
Another strategy to help cut calories is to control your environment by stocking your kitchen with lots of healthy options That also means avoiding the temptation by staying away from restaurants. And when it comes to parties, "eat a healthy snack before going to a party so you won't be starving . Before going back for more food, wait at least 15 minutes and have a big glass of water.
6. Drink plenty of water
Water is a healthy and cheap choice for satisfieng your thirst at any time. It has zero calories and contains zero sugar that can damage teeth.
tea without sugar and milk, coffee without sugar can also be healthy.
If you do not like the taste of plain water, try adding a slice of lemon.
Or heat the water and infuse a tea bag, some coffee or a slice of lemon.
7. Drink Green Tea
Studies have shown that the massive range of antioxidants that green tea have, helps burn fat and boosts metabolism and it comes with less calories.
After breakfast and lunch is a good time to have green tea because your metabolism rate is at the highest. Green tea will ensure that it’s faster further helping you digest better.
8. Eat high fibre foods and have protein at every meal
Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight.
Try low-fat yogurt, small portion of nuts, peanut butter, eggs, beans, or lean meats.
9. Use a smaller plate
Using smaller plates can help you eat less. By using smaller plates and bowls, you may be able to slowly get used to eating smaller portions without going hungry.
10. Add More Steps.
Get a pedometer and slowly add more steps until you reach 10,000 per day. Everyday do whatever you can to be more active, walk while you talk on the phone, take the dog out for an extra walk, and walk in place during television commercials. Having a pedometer serves as a constant motivator and reminder.
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