Add Protein to Your Diet
When it comes to weight loss, protein is the king of nutrients.
Your body burns calories when digesting and metabolizing the protein you eat, so a high-protein diet can boost metabolism by up to 80-100 calories per day.
A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet.
Even something as simple as eating a high-protein breakfast (like eggs) can have a powerful effect
Eat Whole, Single-Ingredient Foods
One of the best things you can do to become healthier is to base your diet on whole, single-ingredient foods.
By doing this, you eliminate the vast majority of added sugar, added fat and processed food.
Most whole foods are naturally very filling, making it a lot easier to keep within healthy calorie limits.
Furthermore, eating whole foods also provides your body with the many essential nutrients that it needs to function properly.
Weight loss often follows as a natural “side effect” of eating whole foods.
Avoid Processed Foods
Processed foods are usually high in added sugars, added fats and calories.
What’s more, processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods.
Stock Up on Healthy Foods and Snacks
Studies have shown that the food you keep at home greatly affects weight and eating behavior.
By always having healthy food available, you reduce the chances of you or other family members eating unhealthy.
There are also many healthy and natural snacks that are easy to prepare and take with you on the go.
These include yogurt, whole fruit, nuts, carrots and hard-boiled eggs.
Limit Your Intake of Added Sugar
Eating a lot of added sugar is linked with some of the world’s leading diseases, including heart disease, type 2 diabetes and cancer.
On average, Americans eat about 15 teaspoons of added sugar each day. This amount is usually hidden in various processed foods, so you may be consuming a lot of sugar without even realizing it.
Since sugar goes by many names in ingredient lists, it can be very difficult to figure out how much sugar a product actually contains.
Minimizing your intake of added sugar is a great way to improve your diet.
There is actually truth to the claim that drinking water can help with weight loss.
Drinking 0.5 liters (17 oz) of water may increase the calories you burn by 24–30% for an hour afterward.
Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people.
Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar.
Drink (Unsweetened) Coffee
Fortunately, people are realizing that coffee is a healthy beverage that is loaded with antioxidants and other beneficial compounds.
Coffee drinking may support weight loss by increasing energy levels and the amount of calories you burn.
Caffeinated coffee may boost your metabolism by 3–11% and reduce your risk of developing type 2 diabetes by a whopping 23–50%.
Furthermore, black coffee is very weight loss friendly, since it can make you feel full but contains almost no calories.
Take Natural Supplement
There are many supplement available in the market but they are harmfull as they are based on allopathy or some harmfull ingredients.
At Shree Natural Remedies all the products are manufactured using Natural Herbs with a specific formula. When you take this supplement you got more benefits in reducing your fat.
Avoid Liquid Calories
Liquid calories come from beverages like sugary soft drinks, fruit juices, chocolate milk and energy drinks.
These drinks are bad for health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage.
It’s also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat.
Drink (Unsweetened) Green Tea
Drinking green tea is linked with many benefits, such as increased fat burning and weight loss.
Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat.
Eat More Fruits and Vegetables
Fruits and vegetables are extremely healthy, weight-loss-friendly foods.
In addition to being high in water, nutrients and fiber, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories.
Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less.
Use Smaller Plates
Some studies have shown that using smaller plates helps you eat less, because it changes how you see portion sizes.
People seem to fill their plates the same, regardless of plate size, so they end up putting more food on larger plates than smaller ones.
Using smaller plates reduces how much food you eat, while giving you the perception of having eaten more.
Eat More Slowly
If you eat too fast, you may eat way too many calories before your body even realizes that you are full.
Faster eaters are much more likely to become obese, compared to those who eat more slowly.
Chewing more slowly may help you eat fewer calories and increase the production of hormones that are linked to weight loss.
Add Eggs to Your Diet
Eggs are the ultimate weight loss food. They are cheap, low in calories, high in protein and loaded with all sorts of nutrients.
High-protein foods have been shown to reduce appetite and increase fullness, compared to foods that contain less protein.
Furthermore, eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to eating bagels for breakfast. It may also help you eat fewer calories throughout the rest of the day.
Get Enough Sleep
Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain.
Studies have shown that sleep-deprived people are up to 55% more likely to become obese, compared to those who get enough sleep. This number is even higher for children.
This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation.
Eat More Fiber
Fiber-rich foods may help with weight loss.
Foods that contain water-soluble fiber may be especially helpful, since this type of fiber can help increase the feeling of fullness.
Fiber may delay stomach emptying, make the stomach expand and promote the release of satiety hormones.
Ultimately, this makes us eat less naturally, without having to think about it.
Furthermore, many types of fiber can feed the friendly gut bacteria. Healthy gut bacteria have been linked with a reduced risk of obesity.
Just make sure to increase your fiber intake gradually to avoid abdominal discomfort, such as bloating, cramps and diarrhea.
Add Resistance Exercises
Loss of muscle mass is a common side effect of dieting.
If you lose a lot of muscle, your body will start burning fewer calories than before.
By lifting weights regularly, you’ll be able to prevent this loss in muscle mass.
As an added benefit, you’ll also look and feel much better.