7 Weight Loss Guidelines
People are often advised to do all sorts of crazy things, most of which have no facts behind them. Numerous techniques can accelerate your weight loss goals. Since food equals calories, in order to lose weight you must either eat fewer calories, exercise more to burn off calories with activity, or both. Some of the below tips are purely dietary, involving eating more protein or cutting back on added sugar. Below mentioned weight-loss guidelines actually works –
1. Drink water, especially after meals
Drinking water can help with weight loss and that’s true. Drinking water can boost metabolism by 24–30% over a period of 1–1.5 hours, helping you burn off a few more calories.
2. Drink black coffee & green tea
Quality coffee is loaded with antioxidants and has numerous health benefits. Studies show that caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29%.
Like coffee, green tea also has many benefits and one of them being – weight loss.
Though green tea contains small amounts of caffeineit is loaded with powerful antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning.
3. Intermittent fasting
Intermittent fasting is a popular eating pattern in which people cycle between periods of fasting and eating. Short-term studies suggest intermittent fasting is as effective for weight loss as continuous calorie restriction.
4. Eat spicy food
Chili peppers contain capsaicin, a spicy compound that can boost metabolism and reduce your appetite slightly. However, people may develop tolerance to the effects of capsaicin over time, which may limit its long-term effectiveness.
5. Doing aerobic exercises
Doing aerobic exercise (cardio) is an excellent way to burn calories and improve your physical and mental health. It appears to be particularly effective for losing belly fat, the unhealthy fat that tends to build up around your organs and cause metabolic disease.
6. Consume less sugary products
Sugar is bad, but sugar in liquid form is even worse. Studies show that calories from liquid sugar may be the single most fattening aspect of the modern diet. Eat whole fruit, but limit or avoid fruit juice altogether. Limit non-nutritious foods, such as:
- Sugar, honey, syrups, and candy
- Pastries, donuts, pies, cakes, and cookies
- Soft drinks, sweetened juices, and alcoholic beverages
7. Chew more slowly
Some studies show that chewing more slowly can help you eat fewer calories. And increase the production of hormones linked to weight loss. Also, consider chewing your food more thoroughly. It is a fact that increased chewing may reduce calorie intake at a meal. These practices are a component of mindful eating, which aims to help you slow down your food intake and pay attention to each bite.