From fasting to signing up at the gym to skipping breakfast, the weight loss industry can drive people to resort to crazy ideas on how to burn fat fast. Dealing with weight loss is a sensitive subject since it directly affects your body and health. It’s imperative that you only practice evidence-based strategies that won’t have negative effects on your health. Usually, many people start strong only to give up midway and end up gaining all the weight they had previously lost. Instead of trying the myths associated with weight loss, here are 8 easy weight loss strategies that really work.
1. Eat Protein for Breakfast
Eating a protein-rich breakfast helps to keep you full for the most part of the day. Protein triggers the release of peptide, the satiety hormone, and reduces the presence of ghrelin, the hunger hormone.
With this in mind, it’s time to ditch your morning cereals for eggs, nuts, nut butter or any other high-quality and lean protein foods for your breakfast. This will help you lose weight naturally.
2. Take Green Tea
Green tea has been tied to plenty of health benefits to our bodies, the topmost being weight loss. Green tea is rich in antioxidants known as catechins which are said to accelerate fat burning in combination with the small amounts of caffeine in green tea.
3. Drink Apple Cider Vinegar
Vinegar has been used for centuries due to its health effects on our bodies. Not only does vinegar help prevent high blood sugar levels and heart disease, but is also effective in burning body fat. Several studies have published results showing that people who drank one to two tablespoons of vinegar daily reduced their overall weight and waist circumference within two months. Apple Cider Vinegar is full of fiber and reduces appetite while keeping you full for hours. This directly affects your weight. To drink apple cider vinegar, simply dilute two tablespoons in a glass of warm water and add honey to enhance its taste.
4. Say Goodbye to Junk
Junk food is the number one enemy for anyone trying to lose weight. These are highly processed foods that contain lots of unhealthy fats that will only cause trouble in your body. They are also high in salt, calories, and sugar. To be safe, keep your meals simple and try as much as you can to make them yourself at home. Don’t follow strict programs that tell you to cut certain food groups. Just find a plan that works for you, and one that’s healthy. A good strategy would be to eat more vegetables with all your meals.
5. Add Spices to Your Foods
Not everyone loves the burning sensation of hot peppers. But capsaicin, the compound found in cayenne pepper, is said to trigger the release of stress hormones such as adrenaline, which in turn help to speed up your body’s ability to burn calories. What’s more, you can’t eat spicy foods fast, thus you become more mindful of what you’re eating. Explore the different spices that you can incorporate in your food such as turmeric and enjoy all the benefits that spices can bring.
6. Drink Water Before Your Meals
Although water doesn’t directly help you burn fat, it can boost your metabolism by up to 30 percent over a period of up to two hours. Drinking one to two glasses of water before meals has been proven to help dieters eat fewer calories and lose more weight compared to those who don’t drink water before meals. Above all, water keeps you hydrated, providing other benefits to your body such as keeping your skin smooth and looking young. Replace those sugary beverages like sodas and juices with water and you’ll be on the right track.
7. Increase Your Fiber Intake
Any dietician or nutritionist will advise you to increase your fiber intake if you want to lose weight. Dietary fiber which is plant-based is not easily digestible, unlike starch. Therefore, adding plenty of fiber in your diet will increase periods of fullness helping you to lose weight. Include foods like nuts, seeds, whole grain, fruits, and vegetables to your diet to increase your fiber intake.
8. Become Physically Active
A simple exercise such as walking can be of great benefit when it comes to weight loss. It’s not only a relaxation exercise, but it also helps to increase your metabolic rate and keep it raised for another two to three hours after you stop the activity. Taking your dog for the evening walk is also encouraged for your health. Aerobic exercises or cardio effectively burn fat and ultimately help with weight loss. Apart from walking, you can go swimming, cycling, or running.
9. Intermittent Fasting
Intermittent fasting involves alternating periods of fasting and eating. Several studies show evidence that this diet plan can fast track your weight loss program. There are different approaches that you could try with intermittent fasting. It’s important to find one that suits you and fits your schedule. Remember to avoid overeating on non-fasting days or else you’ll negate your efforts.
10. Get Quality Sleep
Finally, take sleep time seriously. Getting enough sleep has many rewards health wise. Go to bed early and be sure to sleep at least seven hours every night. Research confirms that quality sleep increases your likelihood of losing weight by 33 percent.
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