10 lifestyle changing tips to lose weight

 




What is the Best way to lose weight?


Does running help loose weight fast?? Do you loose weight faster by keto? Can you loose weight fasting? And many more questions regarding weight loss... let's discuss top 10 ways to loose weight fast.. 

 
 We always diet and workout to loose weight and inches. But once we leave diet we tend to regain that lost fat or weight again..
Why ?
Its because after following particular diet we push our body into a calorie deficit state and once we leave our diet and starts eating regularly we gain that weight or fat again.
Today will be discussing 10 simple tricks that you can follow to keep away that fat from your body forever.




1. Limit your intake of added sugar or refined sugar

One should always favor whole foods like fresh fruits, vegetables, seeds, and nuts over ready-made foods, always read nutrition labels for ingredients.  If you know how much sugar is in a product, you can limit how much you eat. Always prefer to drink water instead of sodas and sports drinks. The added sugar in these beverages is even worse than many solid food sources in terms of nutrition and hunger satisfaction.
Added sugar is mostly linked with obesity, type 2 diabetes, fatty liver etc.
Studies show that added sugar is dierectly linked with increase in waist size and overall calories specially in people who take sweetened drinks. Its always good to stay away from this habit.




2. Reduce your stress

Stress and anxiety leads to release of cortisol ( catabolic harmone) which stimulates your appetite and you end up eating more than usual calories. It is also related with binge eating and cravings. Better not to take any stress and avoid this harmone to interfere in your healthy life.

Its necessary to reduce body fat and lose weight, you have to balance your calories in-calories out by exercising more and not overeating. Luckily, by becoming proactive about mindfulness, exercise, and stress reduction simultaneously you can create an upward spiral that increases metabolism and facilitates weight loss.






3. Avoid liquid calories

Liquid calories consists of high sugar drinks, like soft drinks, soda, alcohol or energy drinks.
It is easy to drink a large quantity of these drinks which leads to increase in overall calories.

You’re exercising, watching your refined carbs and refraining from second-helpings, yet you've reached a weight-loss roadblock. It may be time to consider some unexpected reasons why you can’t meet your weight loss goals. Assess the liquid calories you’re drinking. Sometimes, it’s hard to understand what’s healthy and what’s not.

Alcoholic beverages are much higher in calories than people realize and are also metabolized to sugar, not good if you are trying to restrict sugar intake, For example, a 5 ounce glass of wine is about 120 calories, a 12 ounce beer is about 150 calories and a two ounce portion of whiskey (as an example of a “hard liquor”) is about 140 calories. “And alcohol is used in addition to a meal, not to replace one, so lots of empty calories there,” she adds. Even more of a culprit is sugary-mixes for cocktails and frozen drinks.




4. Eat plenty of soluble fibre

Soluble fibre absorbs water and slows down their rate of absobtion in digestive track.
Which makes you feel full so that you end up eating less calories.
Some of the sources of soluble fibre are legumes, brussel sprouts, flex seeds etc.
Soluble fiber also helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite. To further promote belly fat loss, combine your soluble fiber intake with other lifestyle changes, such as making healthier food choices and exercising more.




5. Avoid foods containing trans fat

Trans fat is considered the worst type of fat you can eat. Unlike other dietary fats, trans fat — also called trans-fatty acids — raises your "bad" cholesterol and also lowers your "good" cholesterol. A diet laden with trans fat increases your risk of heart disease, the leading killer of adults.
Trans fats are created by pumping hydrogen into unsaturated fats.
They're found in some margarines and spreads and also often added to packaged foods.
These fats have been linked to inflammation, heart disease, insulin resistance and abdominal fat gain.
Its always better to read ingredient label carefully before making a purchase.




6. Eat a moderate to high protein diet

Protein intake increases the release of the fullness hormone PYY, which decreases appetite and promotes fullness.
also increases your metabolic rate and helps you retain muscle mass during weight loss.
Be sure to include a good protein source at every meal, such as meat, fish, eggs, dairy, whey protein or beans.





7. Do a mix match of cardio and resistance training.

cardio is an effective way to improve your health and burn calories actively where as resistance training improves metabolism and makes you burn calories throughout the day.
Cardio machines may include a rower, elliptical, stair climber, upright or recumbent bike, and treadmill. While cardio does burn calories and helps aid in weight loss, combining it with at least two to three days a week of strength training workouts can increase the rate at which you lose weight.
Resistance training helps with excess fat loss by increasing both after-burn after exercise, and by increasing muscle size, thereby increasing the number of calories we burn at rest.



8. Try probiotic food or supplements -

Probiotics are bacteria found in some foods and supplements. They have many health benefits, including improved gut health and enhanced immune function.

Probiotics are live microorganisms that have health benefits when eaten. They’re found in both supplements and fermented foods.
Probiotics may improve your immune function and digestive and heart health, among other benefits.
Taking a probiotic supplement may help keep the intestinal flora balanced and promote a healthy body by boosting the digestive and immune systems.

While the research is still in the preliminary stages, some information suggests that probiotics could help a person lose weight, or that poor gut health has links to obesity.




9. Track your food intake and exercise

Many things help you to loose body fat and keep you slim.. Its always better to keep a track of your consumed calories and the your calories burned. 

10. Keep yourself hydrated

Water in any form is good, provided you dont mix extra calories in it. Example- soda, juices, high energy drinks, sweetened coffee etc are bad as you get added extra calories from it. Whereas normal water or unsweetended green tea or coffee or coconut water etc seems to be good in order to keep ourselves hydrated.
Being adequately hydrated can improve your workouts by decreasing fatigue, which can allow you to work out longer and burn more calories." That's why it's so important to hydrate before and throughout your workout, not just when you start to feel thirsty. Water helps the body remove wastes also. 





Conclusion -
Loosing fat is easy if you careful about these rules and adopt some of these in your daily life.

Weight loss always requires some effort and commitment from your end.
If you have any queries regarding fitness or nutrition please feel free to comment or like.
All suggestions are most welcome.

 
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