Weight loss is a very subjective process. Different techniques affect different bodies. Some people prefer heavy training and the gym. Some totally bound themselves with dieting. Even, some people try to adopt a combination of both. Changing your food habits is as difficult as the first day at the gym. And in some cases, people find it difficult to change their food habits. Though you can achieve the best results only when exercise and diet go hand in hand.
Sometimes, people adopt harsh diets that leave them hungry. Hence, they end up eating more when they get a chance. This regains all the calories you lost. So, all this struggle, just to see it going in vain?. Weight loss by dieting can be easily regained once you cheat on your diet, and yes cheat days count too. It is quite a difficult task to put restrictions on your food habits. Though, it is very easy and tempting to break those restrictions. And this carelessness can cost you a lot of calories. You necessarily need not adopt any strict diet to start your weight loss journey. Instead, you can make some small changes to your lifestyle that can help you in weight loss, without having to put yourself away from food and leaving you starving.
1. Be a breakfast person
Brunch may seem to be a fancy concept, but breakfast is your first meal of the day. And it comes first when we talk about importance too. A lot of people have this misconception that skipping breakfast will help them in weight loss. Dieting doesn’t mean skipping your breakfast. It is one of the worst steps you take as a person who wants to lose weight. Breakfast affects your body completely opposite to this myth. Having a healthy breakfast is as essential as planning your day. A good breakfast will keep you full. This will help you to avoid overeating for rest of the day.
Elizabeth Ward, MS, RD, author of The Pocket Idiot’s Guide to the New Food Pyramids says “Many people think skipping breakfast is a great way to cut calories, but they usually end up eating more throughout the day”.
“Studies show people who eat breakfast have lower BMIs than breakfast-skippers and perform better, whether at school or in the boardroom,” she added. A good start to your day is very important. For that, you can opt for eggs and whole-grain food. A glass of lukewarm water as soon as you get up is said to be a great start.
Also Read: 8 Easy Home Remedies for Weight Loss.
2. No midnight snacks
Night owls will totally relate to this. Staying up at night will make you crave your favorite food. Mid-night snacks are always fun. Many of us have this habit of eating while binge-watching. But this habit might put you in an unhealthy situation. Many health experts suggest that we should not eat after a set period of time. And this is not because our body reacts to food differently at night, but because this will help you out with change this habit of taking high-calorie snacks.
Research shows that most people do not eat late at night because they are hungry but out of habit. Even when not feeling that hungry, you may end up eating, just because you have a habit, or to keep yourself busy while watching TV. This will result in an increase in calorie intake in your body. Ultimately pushing you towards weight gain. Eating late at night might restrict you from having a good heavy breakfast. And as mentioned above, breakfast is the most important meal of the day. If this affects your breakfast then your eating cycle will be disturbed for the whole day and in the end, you will lose the pattern.
Also read: Weight loss with this 28-day meal plan.
3. Have healthy beverage choices
Added calories are a huge drawback, when it comes to tasty, sweetened beverage.
Replacing your sugar-sweet beverages with some healthy options is an efficient way to reduce weight. Beverages with high sugar like soda contain more calories and less nutritional value. Alcohol also contains calories and increases your appetite resulting in making you overeat. Instead, you can have any calorie-free beverages like green tea, water. The caffeine in green tea works as a tonic that helps in reducing fat efficiently. Green tea leaves do not undergo the process of an oxidation process, hence it is considered a healthier option. Green tea does not contain a large number of calories.
Beverages with high sugar like soda contain more calories and less nutritional value. Alcohol also contains calories and increases your appetite resulting in making you overeat. Instead, you can have any calorie-free beverages like green tea, water. A 12-week study says that drinking 500 ml water before a meal resulted in reducing 2kgs of fat. These simple minute changes can help you a lot in achieving your goal.
4. Get a walk
Walking is a great measure for weight loss. Adding more steps to your day, will increase your metabolism. Increase in metabolism increases the rate at which your body burns calories. Walking helps your burn calories, that too fast.
Though, you can take a walk or jog But most particularly, Evening time is suitable as metabolism slowdowns as the day ends. Few minutes of aerobic activity before dinner increases your metabolism. The more you run, the better pace you have and this will increase the level by which you lose calories. Some studies say that walking can increase muscle mass and reduce belly fat, waist circumference, and body fat. These activities are also known as cardio activities.
5. It’s “HIIT” time
HIIT refers to High-intensity interval training. Basically, it means compiling quick sets of the exercise with short recovery periods to keep your heart rate elevated. Studies say that HIIT can brilliantly help in reducing body fat. With HIIT, a person can lose weight without changing their diet or lifestyle (if consistent).
HIIT helps you burn fat in short period of time.
It is the fastest way to burn calories in a minimum period of time. And as said for walking, similarly, after HIIT, the metabolism rate increases. These things result in the fast burning of calories. Not only this but HIIT also helps you to gain muscles. Also, HIIT helps you improving oxygen level.
Studies shows that HIIT results in increase in weight loss by 25%-30% than other exercises.
Another experimental study states that people who perform HIIT 3 times a week for 20 minutes only are likely to lose 4.4 pounds or 2 kgs of weight in 12 weeks, that too without making any changes to your diet. Even HIIT helps to reduce visceral fat. Excess fat that develops in the center of the body over a period of time is known as Visceral fat. HIIT helps in reducing 17% of visceral fat, or harmful disease-promoting fat surrounding your internal organs.
The most convenient part is that you don’t have to invest a lot of time in this. HIIT ensures reduction in body fat by minimum commitment of time. You need not to have a proper diet.
These are some very effective ways for weight loss without dieting. Though these ways may include a bit of change in your daily food habits. But won’t force you to stay hungry or skip meals. But as said, consistency is the key, You must make these tips a habit and a part of your daily life routine. You might achieve positive results with consistently following these changes.
Eat – Sleep – Exercise – REPEAT…
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