Obesity is slowly increasing worldwide with statistics revealing a figure of almost 1.9 billion people overweight till 2017. The US accounts for the most number of obese people in comparison to the rest of the world with 35% of the population more obese than overweight. Losing weight isn’t impossible but the only obstacle in the way of losing weight is lack of commitment and dedication to start doing what you should and avoiding what you shouldn’t do or eat. Here are 10 ways to start you off on your weight loss goals as proven methods of weight loss.
1 Eat before meals
Studies have proved that if you eat even a bowl of soup before a meal it can help curb your appetite to some extent where you eat less of your main meal. The thing is eating warm soup slowly by allowing it to cool triggers signals to your brain and stomach to coordinate a message between each that you are satiated or full.
2 Increase the spice
This is good news for those who like spicy food which is effective in increasing metabolism to 8%. This in turn increases the calorie burning in your body. Spicy food also makes you eat slower than usual and so you won’t be gobbling down larger portions of food. Eating slow also benefits metabolism.
3 Eat healthier snacks
Eat healthy snacks but not at meal times. Yes, in order to lose weight you may have made the mistake of elongating the period between meals but that isn’t right. If you wait to eat till you are hungry, you may end up eating more than usual. This is why in any weight loss programme, dieticians advocate eating more often in lesser quantities.
Healthy snacks should consist of items like whole wheat crackers, avocado and scrambled eggs on whole grain toast, low fat cheese, sliced apples, almonds and the like. Keeping these on hand and consuming them at regular intervals will do much for your weight loss routine.
4 Get adequate sleep
It cannot be emphasized enough that sleep is vital for losing weight. The main reason for sleep is to help your body and metabolism function as it should. Research found that those on weight loss diets who slept well ate 6% less calories than those who didn’t.
5 Drink Green tea
While drinking water is necessary, tea is also one of the best drinks for weight loss. Tea should always be drunk without milk and while black tea is good, green tea is even better as it is full of antioxidants and promotes weight loss. Green tea without sugar is extremely good for health and can be taken with ingredients like ginger, parsley, or lemon for several health benefits including reducing your risk of cancer.
6 Embrace the color blue
This may sound unusual but it has been proven by a study that when people eat on plates with contrasting colors between the plate and the food, people tend to eat less. In fact, it was found that blue plates and a blue room made people eat 33% less food than usual.
7 Avoid multitasking
If you thought multitasking is good for brain development, it isnt. Instead it makes you gain weight. Your mind gets occupied with too many subjects and invariably eating and food enters your gamut of thoughts too. Multitasking may divert your attention from your diet and without knowing you may be digging into fatty foods while working.
8 Laugh more
Yes, have you not heard of laughter therapy? Laughter can be compared to a workout where it burns calories by increasing heart rate and blood circulation. That in itself is a health benefit because improved circulation means more oxygen transported throughout the body. Laughing with intensity for 1 hour burns approximately the same amount of calories as half an hour of weight lifting.
9 Sleeping in the cold
Sleeping in a cold environment can initiate fat burning in your body especially abdominal fat to keep your body warm. One study published in the Diabetes Journal found that those sleeping in rooms where the temperature was set at 66 degrees experienced a calorie loss of 7% compared to those who slept in a warmer temperatures.
10 Switch off the lights
Research at the Ohio State University observed that the body can get lighter when sleeping in the dark. That may sound weird but it’s true. Scientists feel that sleeping in the dark improves metabolism and optimizes bodily function by keeping in tune with your body clock.
11 Cardio before breakfast
If you do not suffer from issues of low blood sugar or low blood pressure, then fasted cardio is ideal for weight loss. Consider the fact that your body uses energy for exercise. Working out after meals will only make your body use the instant energy provided by those meals. However in fasted cardio, it is bound to use your fat stores for energy. Fasted cardio workouts can be done before breakfast or 4-5 hours after a meal preferably lunch.
12 Avoid all processed foods
If you want a shortcut to weight loss, then this doesn’t really need proof. The biggest challenge to your weight loss commitment is avoiding the processed food you may be habituated in eating every day,. Burgers, hotdogs chicken wings, processed sausages and frankfurters especially should be completely out!
13 Avoid fruit juices
Yes!! Regardless of how fresh a fresh fruit juice is declared on a pack; look at the amount of sugar added to it. That’s the main culprit making you put on weight. Eating fresh fruit is a better option or if you like your juice, simply blends fresh fruits without sugar.
14 The truth about coffee
When we advocate coffee for weight loss, it doesn’t mean you should guzzle down cups of coffee during the day. Coffee in the initial stages will boost your metabolism helping you burn fat but gradually that effect will be lost once your body gets used to coffee. So?? Does coffee help you lose weight? Yes it does because the word here is “HELPS”. Coffee is stimulant and can also provide you an instant source of energy for exercise.
Coffee makes you energized and keep you alert and awake inducing a perfect body condition for an improved workout. How do you think Red Bull and other energy drinks give you wings?? It’s just the caffeine. According to Healthline coffee sends direct signals to you fat cells to burn fat.
15 Get your protein
Worldwide, people seldom get the amount of protein their bodies need. People tend to eat a more carbohydrate rich diet. While any diet lacking in a certain food source like a low carb diet may cause your body to turn to other sources for energy. It’s the amount of calories that oyu need to look out for although a low carb diet with more emphasis on protein is widely considered a healthier option for weight loss.
However do not suddenly reduce your carbohydrate intake without supplementing it with healthier substitutes of protein such as lean meat, eggs, fish and vegetarian sources of protein for those who are vegans. Regular physical activity and exercising at least thrice a week is also necessary for weight loss.