August 20, 2022 - Parul Saini, Webmedy Team
Updated Version - July 23, 2023
To lose weight, many people go for dieting and fat burning supplements for fast results. For a healthy way to lose weight, it is better to make permanent changes to your diet, lifestyle, exercise routine and mindset.
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In this article, we will give you 5 useful tips to lose weight. If you follow these tips, you should see results in just two weeks.
Make an effort to consume high fiber foods every day in place of carbohydrates.
Some excellent sources of fiber are Flax seeds, Shirataki noodles, Brussels sprouts, Avocados, Legumes and Blackberries.
When you reduce intake of carbohydrates, your body will break down fat for energy instead of carbohydrates.
When you eat fats, your body will use the fat that you eat before it uses your own fat reserve.
Absolutely avoid foods that contain trans fats. Trans fats are found in margarine and spreads and also often added to packaged foods. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain.
Avoid fruit smoothies and shakes. Instead, consume green tea. It contains caffeine and the antioxidant E.G.C.G, both of which boost metabolism. E.G.C.G is a catechin, helps you lose belly fat. The effect is strengthened when green tea consumption is combined with exercise.
You can eat 2 to 3 servings of fatty fish per week such as:
Include good sources of protein in your diet such as:
Don’t consume more than eight ounces of protein per meal. because if you have too much Protein, it can spike insulin.
Take one tablespoon of apple cider vinegar in a glass of water before your meal. Apple Cider Vinegar is really good at helping control your blood sugar level. It helps in the problem of insulin resistance. Insulin resistance is when cells in your muscles, fat, and liver don’t respond well to insulin and can't use glucose from your blood for energy. To make up for it, your pancreas makes more insulin. Over time, your blood sugar levels go up.
Apple Cider Vinegar also helps helps in better digestion as it makes your stomach a little more acidic.
Aerobic exercise is an effective weight loss method. It is particularly effective at slimming your waistline. Lifting weights or strength training can help you lose weight and may help reduce belly fat. it is even more effective in combination with aerobic exercise.
Cortisol stimulates your fat and carbohydrate metabolism, creating a surge of energy in your body. Elevated cortisol levels can cause cravings for sweet, fatty and salty foods.
A good night’s sleep is just as important as regular exercise and a healthy diet. Poor sleep can cause weight gain and increase disease risk. Poor sleep can have negative effects on your hormones, exercise performance, and brain function. To get quality sleep it is important to try to sleep and wake at consistent times. Quality sleep can help you eat less, exercise better, and be healthier.
September 30, 2023