Losing weight can be challenging because there are a number of factors responsible for increased body weight. Losing weight will work more effective only when an individual chooses the right kind of diet and highly effective exercises. Although there are a number of recommended diets and questionable diet tips doled out by media experts, it can still be confusing if they really work when it comes to weight loss. However, there are certain rules that you can follow, in order to lose weight without compromising on your health. Check out these simple ways for weight loss in a natural and healthy way without hitting the gym.
1. Drinking lots of water
Water is the best medicine for maintaining a healthy weight and body. Drinking water can boost up the metabolism by 25%-30% over a period of one to two hours. Make sure you drink plenty of water throughout the day, drink at least 2 -3 liters of water for better results. According to a study, it has been found that people who make it a habit of drinking water before a meal may increase weight by 2 kg within two months. Another study revealed that people who drank water before breakfast showed a reduced amount of calorie consumption during the day by 13%.
2. Drinking Lemon Water
Drinking lemon water whether hot or cold is an important component of a healthy diet because it boosts your metabolism. Lemon water is a good alternative for those who do not enjoy drinking plain water to boost the flavor without adding calories. Lemon contains polyphenols (antioxidants) which is very helpful in stimulating the liver to burn fat. Drinking lemon water has the following benefits:
- Helps in reducing bloating
- Slows down the digestion
- Boosts metabolism
- Helps in stimulating liver function
- Boosts immune system
- Improves skin complexion
A mixture of lemon, honey, and water is one of the best ways to detoxify your body and lose weight.
3. Eat Eggs
Eggs are considered to be one of the healthiest foods for weight loss. They are a rich source of protein, fats, vitamins, and minerals. Eggs contain lesser calories, yet they are still high in nutrients. One whole egg contains only 78 calories, consumption of one egg can make you feel fuller for a longer period of time.
4. Consume Black Coffee
Coffee contains caffeine, which boosts the metabolic rate and increases fat burning. Caffeine helps in stimulating the nervous system, which sends direct signals to the fat cells. Quality coffee is a rich source of antioxidants and there are numerous health benefits associated with it. Caffeine in coffee can boost metabolism by 5–11 percent and increase fat burning by up to 10–30 percent. One cup of regular black coffee contains two calories while one cup of rich black espresso contains only one calorie. Black coffee helps in losing extra pounds through frequent urination without any threatening side effects. Coffee also lowers down the risk of liver diseases and type 2-diabetes.
5. Avoid Sugary Drinks
Sugary drinks, sweetened soda, and other high-calorie drinks can add up to your weight if you drink them regularly. Drinks such as sports drinks, fruit juice drinks, and flavored waters, all contain a lot of sugar and kilojoules. Calories in beverages can add up quickly, regardless of the brand you buy. One bottle of coke contains 140 calories and 39 grams of sugar in a single ounce of serving.
6. Eat lots of Fruits and Vegetables
Fruits and vegetables are low in calories; they are a part of a well-balanced and healthy eating plan. Diets rich in fruits and vegetables not only help in weight loss but also reduce the risk of cancer and other chronic diseases. Fruits and vegetables are loaded with antioxidants, vitamins, minerals, and fibers that are important for good health.
7. Use Olive or Coconut Oil for Cooking
Cooking with the right oils is very important for a healthy eating plan. Switching from a diet high in saturated fat to a diet high in mono-unsaturated fat can increase a person’s weight even if they eat fewer calories. Olive oil is a rich source of antioxidants, vitamins E, vitamin K and plenty of beneficial fatty acids. Olive oil is considered one of the best healthy cooking oils for weight loss. Monounsaturated fats present in olive oil lowers the cholesterol levels and also help in regulating blood sugars.
Coconut oil is another valuable source of medium-chain triglycerides (MCTs). Coconut oil is helpful in preventing heart disease, reducing weight and improving digestion.
8. Track Your Calorie Intake
Tracking the calories helps you understand how much you are eating. The total calorie intake for each day is important for weight loss. Eating the right amount of food is good for dieters who want to gain lean muscle mass. Calorie counting can help in tracking specific things like sodium intake and calcium intake. One can also make sure if they are getting the right amount of exercise for weight loss. Counting calories is the foundation of every diet.
9. Chewing Food Slowly
A recent study has found that chewing slowly enable a person to eat fewer calories. Chewing food slowly can stimulate hormones, which are connected to weight reduction.
10. Consume More Protein
Protein is the most vital supplement of a healthy diet. A diet that includes a rich source of protein can improve digestion, reduce hunger and boost metabolism. Protein also helps in cutting back late-night snack thereby reducing the tendency to lose weight.
11. Drink Green Tea
Green tea is loaded with antioxidants, it helps in burning fat at a faster rate, reduces hunger, detoxify, and help boost immunity. A combination of green tea along with honey can provide you with multiple health benefits. Several studies have suggested that the presence of flavonoids and caffeine in green tea boost metabolism, increase fat oxidation and even improve insulin activity even while sticking to their regular diet.
We hope this article was helpful for you in providing some of the healthy tips for weight loss.