We all know the struggle of losing weight.
We all love to have that nice looking body and that small stomach, but with our lifestyle, it’s hard to achieve that goal.
It’s time to reconsider your lifestyle and the choices you make daily, I’m going to share with you the best tips and habits that you can include today in your life to help you lose weight and keep you in shape.
So let us dive right in.
1. Start with small goals
Losing weight, it’s never easy, lots of people make the same mistake and that mistake is having a big goal to lose a big amount of fat in a small period of time.
I am not saying that’s a bad thing, but let’s be realistic, that’s not an easy task to do.
1000 mile journey starts with one step, what I mean is you have to start small.
When you set small goals, things will seem much easier for you.
When you are trying to change your room lamp start by putting a Ladder under the lamp and start to Climb the ladder.
With each step, you take the lamp become closer.
That’s the same thing with setting small goals, with each goal you achieve you see your big goal closer.
Studies show that people who lose weight gradually and steadily are more successful at keeping weight off.
for example, you can set the goal of losing 1 to 2 pounds per week, and you need to burn 500 to 1,000 calories more than you consume each day.
Health experts say That’s better than trying to lose a lot of weight all at once.
Once you realize that you can achieve those small goals, you will be mentally prepared and you will get that boost to stay motivated to make that one big goal a reality.
2 Don’t Skip Meals
I know this may sound crazy, we all know that famous losing weight equation burns more than you eat.
You are more likely to keep fat on your body when you skip a meal.
Starving yourself (Crash diets) is unlikely to result in long-term weight loss.
You need energy to function properly and to do all your daily tasks, this type of diets will make you think that you are eating less and burning more, but in fact causes you to crave high-fat and high-sugar foods. This can lead to eat those foods and more calories than you need causing weight gain.
By not skipping meals, you are ensuring that your body stays awake and get that energy to finish the day.
3. Eat plenty of fruit and veg
When you’re trying to lose weight, you need to regulate your food and know what you eat.
Fruit and veg are the perfect food when you are trying to lose weight.
They are rich in fiber, low in calories and fat. They also contain plenty of vitamins and minerals.
Fiber is only found in food from plants, they can help you feel full.
Here’s a list of same Fruits and Vegetables rich in fire :
- Apples, bananas, oranges, strawberries all have around 3 to 4 grams of fiber.
- Raspberries: 8 grams per cup and it’s the higher in fiber
- Dark-Green Vegetables: (Broccoli, endive, escarole arugula….) are high in fiber,
They contain between 4 to 10 grams of fiber in a cup.
4.Read before you eat
Most pre-packed foods have a nutrition label on the back or side of the packaging.
You have to read them before you buy or eat this very important step and one of the best habits that you can include in your healthy life.
The label contains information on energy in kilojoules (KJ) and kilocalories (kcal).
Also, information on fat saturates, carbohydrate, sugars, protein, and salt.
Now I’m sure you’re asking yourself “How do I know if a food is high in fat, sugar or salt?”don’t worry I am here to tell you.
Let’s start by fat:
High: more than 17.5g of fat per 100g
Low: 3g of fat or less per 100g
High: more than 22.5g of total sugars per 100g
Low: 5g of total sugars or less per 100g
High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)
High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g
So next time you go to the market take your time to read the labels and choose the best food for you.
5. drink fluids a lot
All diet insists on drinking a lot of water in your day and that’s true.
Drinking water can increase your metabolism by 24–30% over a period of 1–1.5 hours, helping you to burn more calories.
Drinking water before meals helps you to eat less and makes you feel full.
A study showed that drinking a half-liter of water before eating by a half-hour helps eat less calories and lose 44% more weight.
Coffee is also good for losing weight, The caffeine in coffee acts as an appetite suppressant and boost your metabolism.
Studies show that caffeine increase fat burning by up to 10–29%.
Tea like coffee has tons of benefits, one of them helping you to lose weight.
Green tea contains small amounts of caffeine, antioxidants that enhance fat burning.
Don’t Do Sugary Drinks, Including Soda and Fruit Juice, a study showed that sugar-sweetened beverages increase the risk of obesity in children for each daily serving of 60 %.
This applies to the fruit juice as well, they contain sugar as soft drinks.
Eat whole fruit, better than drink her juice.
6. Sleep Can Help You Lose Weight
The amount of sleep you get may be just as important as your diet and exercise.
Studies show having poor sleep can be a major cause of weight gain and Increase Your Appetite.
Poor Sleep can also decrease your self-control and decision-making abilities by making you crave for food more than usual.
So you need to give your body and mind the right amount of sleep to function properly and to help you lose weight.
7. sporty lifestyle
Let’s go back to the famous weight loss equation, “burn more than you consume.”
We have talked about the food, and the calories know let us talk about how to burn them.
There are lots of workouts you can include in your day to help you lose weight.
I know that’s you are saying “I don’t have time to go to the gym”,but in this tip I am going to share with you routines that you can include en your day to help you lose weight and get back in shape to the gym and the hard work.
You have to prepare yourself physically and mentally to lose weight.
So let’s start.
This routine is for people who don’t exercise at all, this routine will surprise your metabolism out of lazy mode and get it moving again.
Walk more than usual, walking is one of the best routines to burn fat and good for the heart and lung.
A study shows that you can burn up to 100 calories per mile.
push-ups to are one of the best exercises you can include in your day study show that you can burn 57 calories by just 10 minutes of pushups.
the best time to include pushups in your day, in the morning just after getting out of the bed or in the night before getting in bed, but the best is to include it in the morning and night.
Running in your place, a simple but powerful cardiovascular exercise that warms up your body, increases your fitness, makes your heart stronger and improves your lung capacity.
A study shows you can burn up to 318 calories by running in the same place for 30 minutes.