If you’re someone who needs to drop some weight due to health reasons or simply want to for yourself, it can sound pretty tempting. In an ideal world, we would have time for preparing and cooking balanced meals every day and we would be bordered by healthy food options.
Sadly, we don’t have such an ideal world. We live in a busy world and we’re often lured by junk food and other food options that are not good for us. But as we entered 2022, experts claim that many people are now more committed than ever to their diet goals.
And therefore, this is the perfect time to take a move with your efforts to reflect on what worked for you and what didn’t. You just have to believe in yourself and try these hacks which might help you lose weight. So, let’s get started right away…
1. Have a nutritious breakfast
A perfect morning gets a kickstart with a healthy breakfast. A healthy balanced breakfast should be the one stacked with fibre, protein, healthy fats, coalescing into a delicious dish. The more foods that are nourishing and healthy for you that you can access easily, the more triumphant you will be.
For a long time, the consensus has been that people who eat breakfast tend to be thinner, and that breakfast eating helps people consume fewer calories later in the day, thus leading to weight loss. In fact, more than 75% of people who lose more than 30 pounds aim to eat a breakfast between 400 and 500 calories and also making sure they are including a source of lean protein plus filling fat and fibre.
2. Stay hydrated
The science does show that drinking water may facilitate weight loss and encourage other positive health outcomes. Water is critical in every cellular activity of our body from head to toe and hence staying hydrated helps the body run more efficiently and helps us feel better.
Try to drink half of your weight, in ounces, every day. A glass of water before you sit for meal, and you will genuinely be inclined to eat less and not feel hungry!! Amazing isn’t? Being adequately hydrated can also enhance your workouts by decreasing fatigue, which can allow you to work out for a longer duration and burn some more calories.
3. Consume highly proteinaceous foods
Eating a protein-rich diet can help people lose weight because it can help them avoid overeating. A high-protein diet for weight loss and overall health should provide about 1.2–1.6 grams per kilogram and it can help build lean muscle when combined with exercise.
The science behind this is that a high enough level of protein in your diet boosts your metabolism and burns down more fat. High-quality proteins include chicken, turkey, eggs, low-fat dairy, and plant sources like tofu, tempeh and edamame.
4. Practice good sleeping habits
If you want to lose weight, experts say you need to get enough sleep. Researchers found that when dieters cut back on sleep over a 14-day period, the amount of weight they lost from fat dropped by 55%, even though their calories stayed equal.
Getting less than the desired amount i.e. about seven hours of sleep per night can slow down your metabolism. Lack of sleep leaves you too tired to exercise. As a result of which your body burns fewer calories in the form of energy. The more regular and good sleep your body gets, the happier your body will be, making it easier to get and stay healthy.
5. Regular walking
Physical activity, such as walking, is important for weight control because it helps you burn calories. If you can afford to add 30 minutes of walking to your daily routine, you can eventually burn about 150 more calories a day. It can help maximize your NEAT (Non-Exercise Activity Thermogenesis), which is essentially the energy expensed for anything besides just exercise and sleep.
While you can’t spot-reduce fat, walking can help reduce overall fat (including belly fat), which, despite being one of the most dangerous types of fat, is also one of the easiest to lose. Significant weight loss and muscle gains will take approximately eight weeks to see if undergone adequately.
6. Try not to skip a meal
Losing weight by skipping meals is never advisable. Skipping meals can also cause our metabolism to slow down. Nutrition experts stress that skipping meals will not make you lose weight faster rather increase the belly fat since the body at that moment tend to enter survival mode. Instead, try to divide your meals into small portions for better and faster weight management.
7. Consume more vegetables
Eating fruits and vegetables in a proportionate ratio is always beneficial for weight management. However, it alone cannot lead to complete weight loss. An individual should also include a workout plan and an eight-hour sleep pattern. The water and fibre in veggies add volume to dishes and are naturally low in fat and calories but nutrient-dense and filling.
A combined diet of vegetables and protein will keep you content. Individuals can eat as many vegetables as they want for weight loss. In this regard, avoiding starchy vegetables would be beneficial. Beans, broccoli, spinach, asparagus and chili pepper are some of the popular fat-burning vegetables.
8. Bring in spices
Nobody wants to eat the same boring, dull food. Then try to add spices to your life! Yes, much of the research on spicy foods stresses on capsaicin, the compound that gives chili peppers their flavour.
Some of that research has found that capsaicin boosts the body’s ability to break down fat by burning more energy and thereby gear up the body’s fat-burning mechanisms. When we ingest capsaicin, the digestion tract sends signals to the brain to activate the body’s sympathetic neurons responsible for fat oxidation or burning.
Some of the spices that might prove helpful in this regard include sea salt, cinnamon, ground black pepper, garlic powder, ground ginger, onion powder, coconut sugar, cumin, cayenne pepper, dried herbs like rosemary, thyme, oregano, and basil. And so, here we have it all.
9. Start working out alongside
If you want to lose weight, do at least 200 minutes a week of moderate intensity exercise with everything else consistent. Strength training builds lean muscle tissue, which burns more calories. The more lean muscle you have, the faster you’ll tend to lose weight. Do try some push-ups, a few squats or lunges. Perform simple bicep curls or triceps extensions. The key to weight loss is to consume fewer calories than you burn.