We all have our own schedules. Wrapped up with work or studies and taking out time for yourself is a task itself. And due to this, we often have time barriers to cope up with. Weight loss might feel like a time-taking process. It is actually a time taking process. Although, adjustments can always be made. Like when it’s your favorite cousin’s wedding in a month, and you want to burn down some extra fat.
Or like it’s your favorite destination trip in a month, and you want to adapt some quick weight loss techniques. This might seems to be impossible, but it can happen if you know the right tricks and be consistent to them. Though it is never recommending to put yourself in harsh conditions to lose weight in a short period of time.
Time taking weight loss process is considered to be the healthiest. And even if you are going for a fast weight loss process with less period of time, don’t expect your body to lose a lot of fat in less time. It’s difficult plus even if you meet your goal of losing a lot of weight in less time, it’s not healthy for your body. So, if you are expecting to lose a bit of weight ( 1-2 kgs) in a month, then you are good to go with these tips.
Protein is good to go with.
Protein is a macronutrient, that is involved in almost every process that takes place in our body. Protein-rich food satisfies your hunger, that too with giving you fewer calories. If you are consuming a protein-rich meal, it will reduce your appetite and will curb your cravings. This is because protein intake helps to reduce hunger hormone, Ghrelin, and a rise in peptide, GLP-1, cholecystokinin, and YY – the fullness hormones. Protein-rich food also safeguards your muscle mass and metabolism during weight loss. It also helps you to recover faster from any injury or muscle ache during exercise.
But like we say, everything has the best suitable time. Similarly, if you want to include protein in your daily meals, breakfast is the best timing slot to start with. This is because, as mentioned above, protein-rich food helps to reduce your appetite and curb your cravings. If you’ll have such a meal in the morning itself, you’ll feel full for the whole day and can reduce the number of calories you intake on that day. This will help you to make a habit out of this process and ultimately you will end up eating considerably. Meat, seafood, eggs, legumes, and dairy products are protein-rich foods.
Also Read: 8 Easy Home Remedies for Weight Loss
Switch to whole, single-ingredient food.
One of the best ways to have a healthy diet is to switch on whole, single-ingredient food. This will help you in avoiding added fats, added preservatives, added sugar in food.
Also, Whole food is very filling and satisfies your hunger. And as whole foods contain fewer calories, it reduces your overall calorie consumption in a day. It naturally pushes your body towards the weight loss process without any extra effort. Whole foods are considered to have many essential nutrients that our body needs to stay healthy. Fewer calories with hunger satisfaction leading to weight loss with extra health benefits is quite a deal, isn’t it?
Say no to processed food.
Processed food is expected to contain added sugar, added fats and calories. Basically, processed food means food that has been gone under various chemical or mechanical processes to change it or preserve it. As these types of food are processed, they may taste great.
This makes you addicted, and ultimately you end up eating more. It is more advisable to have unprocessed food items in your meals, especially when you are trying to burn down some fat. Unprocessed food items are rich in nutrients. During the process of cooking it or preserve it, it may lose many essential nutrients, which makes it food with calories and no nutritional value.
Also Read: Weight loss with this 28-day meal plan.
Put Restrictions on added Sugar.
Consuming added sugar in large quantities is a very unhealthy habit. It is said to have a link with many chronic diseases such as Heart disease, Type 2 diabetes and Cancer. This doesn’t necessarily mean that you are adding Sugar to every meal. Sometimes a large amount of added sugar exists in your daily life processed meals. So many times you may be having a lot of added sugar, without even realizing it.
A study shows that on average, Americans eats 15 spoons of added sugar each day. Added sugar contains a large number of calories. This leads to an increase in weight. Cutting of added sugar cannot only help you to lose weight but will also improve your cholesterol.
Have coffee (without sugar).
Coffee is the very first ingredient in any fat reduction supplement. The caffeine found in coffee works as a central nervous system that stimulates increases metabolism and fastens the breakdown of fatty acids.
Studies show that caffeine intake can increase metabolism by 3-11 per cent. This reduces your risk of developing type 2 diabetes by 23-50%. Black coffee is very effective when it comes to weight loss.
But, Adding sugar is a big no. It will not only kill the nutritional and weight loss properties of caffeine but will increase the number of calories in your body.
Avoid refined Carbohydrates.
During the process of refining carbohydrates, they are stripped of almost all fibre, vitamins, and minerals. That’s why they can be considered as “empty” calories.
Refined carbohydrates have a higher glycemic index, which results in crashes in blood sugar. This leads to an increase in hunger.
Studies show that people taking the higher value of refined grains are more likely to put on weight. Whole-grain products lead to reduce body fat. So in order to burn extra fat, one must avoid food items having refined fibre like pastries, pasta, white bread, processed food, etc.
Be a Sleepy head.
Lack of sleep is often linked to high BMI (Body mass index) and gain weight gain. Good sleep helps you with fighting cravings and make a healthy choice of meals. Also, poor sleep leads to a lack of rest. This will result in more loss of energy and your metabolism slows down. The slower the metabolism, the slower is the rate at which calories burn in your body.
Research shows that sleeping for some extra hours results in maintaining a healthy body weight. Doctors say that Loss of sleep during dieting can encourage overeating.
A study conducted with 68,183 women states that those who sleep for 4-5 hours are more likely to gain weight when compared to those getting 7-8 hours sleep. Some research also concludes that lack of sleep may trigger hunger hormones, Increase appetite, and risk of obesity.
Make room for Cardio.
Cardio is the most common form of exercise which trains the heart and lungs. It is also called aerobic exercise. This physical emphasis on the body results in burning calories. It is proved as one of the most effective ways to burn down fat.
Some studies say that cardio can increase muscle mass and reduce belly fat, waist circumference, and body fat. Running, walking, dancing, and swimming are some examples of cardio exercises that you can bring into your routine.
These tips can be used in order to bring a change in your body weight. Though as mentioned above, pushing your body harshly to lose excessive weight in a bounded period of time is not only difficult but can be harmful to your body. So it is advisable to see what suits you and to not force your body to go through something you don’t feel comfortable with.
Eat – Sleep – Exercise – REPEAT…
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