25 Weight Loss Hacks That Actually Work
25 Weight Loss Hacks That Actually Work
As a result of the increased mortality rates due to obesity coupled with the 21st-century media craze about the perfect body shape and size, the weight loss industry has witnessed many people obsessed on how to possibly shed excessive body weight so as to stay healthy and stay beautiful.
People in their quest for knowledge on tips and hacks on how to effectively lose weight, are barraged with endless “do’s and don’ts” on how to lose weight and gain the perfect shape. While some of the information out there are effective, others are non-effective or not backed up with evidence and facts and worse, may even pose a detriment to your health and general well-being.
25 Weight Loss Hacks That Actually Work.
- Increase your water intake
Medical experts and physiotherapists estimate that increasing water intake by at least 1.5 liters a day would make the body burn about 17,400 calories resulting in a loss of about 5 pounds in body weight noting that about 40% of the increase in calorie burning is brought about by body attempt to heat up the ingested water. Regular intake of water creates the feeling of satisfaction and reduces cravings for food, thereby preventing you from loading up more calories.
- Eggs are good for Breakfast:
It has been shown that intake of whole eggs has tremendous effects on our weight loss efforts. It can help the body lose weight by helping the body turn on more fats for energy production. Research has shown that substituting your breakfast usually based on grains with eggs can assist you to take in lesser amounts of calories for the next 48 hours. Increasing the fat burning capabilities of the body.
- Drink Black Coffee:
A well brewed black coffee is packed with caffeine and antioxidants and has numerous health benefits which aside from helping the body fight cellular damages due to oxidative stress by way of antioxidants mopping up the free radicals, caffeine also boosts the body metabolism making the body turn in more fats for breakdown and energy yield. For this singular intent and purpose, caffeine we used in substances known as thermogenic. Always be mindful of the amount of sugar you put into your coffee.
- Drink Green Tea:
Like coffee, green tea offers beneficial antioxidants to help combat free radical damage within your body. Green tea contains larger amounts of antioxidants but green tea has less caffeine than coffee. A well-brewed cup of green tea is very effective as a weight loss promoter and antioxidant supplement. Experts recommend Drinking three to five cups of green tea per day seems to be optimal to reap the most health benefits.
- Prepare Food With Coconut Oil:
Coconut oil is available in many grocery stores is very rich in fats called medium chain triglycerides or MCT. MCTmetabolized in a different way from other fats. These kinds of fats boost metabolism by turning in about 120 calories per day for energy production while also reducing food cravings preventing you from loading up calories due to lack of appetite. The keynote here is to substitute your current cooking fats and oils with coconut oil and you will have no cause for regrets.
- Glucomannan Supplements:
One of the most recent discoveries in the weight loss industry is a fiber called glucomannan which has been shown to bring about weight loss in numerous human subject studies. This fiber absorbs fluids and is slowly digested making it remain in the intestinal tract. Reducing appetite and food cravings bringing about a decrease in fat accumulation and storage. Make sure you're getting 1-3 grams of glucomannan daily.
- Cut Back on Added Sugar
Added sugar is the Worst culprit of excessive body excessive body weight and obesity and is, unfortunately, one of the most common ingredients of modern diets. As a result, most people are eating away their health with too much consumption of this sweet killer. Findings have revealed that high intake of added sugar and also the natural fructose corn syrup increases the risks and chances of obesity and other systemic complications like diabetes and heart problems. If you want to lose weight, you should be cutting back on added sugars.
- Eat Less Refined Carbs
Refined carbohydrates are unnatural carbohydrates food components produced through industrial processes and are usually sugar or grain foods that have had their health-promoting fibrous and nutritious parts removed. Refined carb foods basically include pasta, white bread, etc. Findings indicate that refined carb foods have high glycemic index and so increase blood glucose levels faster while leading to increased hunger and cravings making the body to load up more from more intake causing an increase in body weight.
- Chose Low Carb Diets
The bottom line in weight loss campaigns is the caloric restriction so that you end up taking in fewer calories than your body burns. This can be achieved by going on diets with low carb contents. Since carbs form the majority of our staples because of its readily availability, this makes us prone to consuming more of it resulting in calorie loading. Going low on carbs makes the body have fewer calories to store as fats and will have to turn in more fats for breakdown and energy yield.
- Use Smaller Plates for your Servings:
This is another working trick towards caloric restriction.
- Exercise Portion Control or Count Calories
Portion control (eating less) or counting calories can be very useful, for obvious reasons. There are also studies showing that keeping a food diary and writing down what you eat or taking pictures of all your meals, can help you lose weight. Anything that increases your awareness of what you are eating is likely to be useful.
- Keep Healthy Food Around:
While it may be very easy to control what you prepare and eat at home to make sure it fits into your caloric restriction dietary protocol, it isn't this way when you are away on a social function sort of. The best way to go about this is to have healthy foods you prepare yourself around you while away peradventure hunger comes. By so doing, you won't be guilty of cheating on your dietary protocols.
- Brush Your Teeth After Dinner:
Researchers recommend brushing your teeth and/or flossing right after dinner. Then you won't be as tempted to have a late-night snack. The cool minty feeling in your mouth actually acts as a reminder to stop you when going for a bag of hot Cheetos or opening the freezer for some ice cream. And, if you are someone who eats a snack or sweets every night after dinner, then just by brushing your teeth and stopping that habit can help you lose up to 4.4lbs in 6 months
- Eat Spicy Foods
Spicy foods like Cayenne pepper contain Capsaicin. Capsaicin is a compound that can boost metabolism and reduce fat tissue, as well as curb your appetite.
Increasing your capsaicin intake by adding chili peppers, cayenne pepper, or paprika in small amounts to your cooking may be beneficial to your overall health and weight loss goals. Take either 30-120 milligram capsules or 0.3-1 milliliter of liquid tincture one to three times per day.
- Do Aerobic Exercise
Cardio exercises are moderate to high intense coordinated physical activities carried out in the availability of oxygen. The fact that oxygen is involved in cardio makes it effective for weight loss programs and campaigns because oxygen is needed in fat burning catabolic processes of energy production so indulging in such activities compels the body to take in more oxygen-rich air to prevent hypoxia and so promoting weight loss. Some common cardio exercises or aerobic exercises are skipping, running, etc. Cardio is of most importance in eliminating belly fats.
While cardio and other aerobic exercises are good for your heart and losing fat that accumulates around the abdominal region. Weight lifting is a great for burner fat around your whole body. This is because when you add lean muscle mass to your body, you burn more calories at rest. Helping you lose weight over time. Aim for 3-4 resistance training sessions a week.
- Eat More Fiber
Fiber has always made the top of the lists of foods recommended for all intents and purposes of weight loss. Fiber is low in calories and regular consumption increases satiety and reduces cravings and hunger for more food.
- Eat More Vegetables and Fruits
Vegetables and fruits are low calories healthy food components that are very rich in fiber and roughages. In addition, they contain vital antioxidants and other health-promoting phytonutrients. They also promote satiety and reduction in fiber and cravings. They also contain much water so you don't have to want to drink fruit drinks with sugars in them.
- Chew More Slowly
This step as funny as it sounds is another important way towards calorie restriction because chewing more slowly delays the whole eating process and so buys your brain more time to register satisfaction. By so doing, your body won't end up stacking calories that makes you gain weight.
- Get Good Sleep
Ever wondered why after a good duration of sleeping, one usually wakes up hungry. This is because even when we sleep, the body uses stored calories gotten from fats and other macros for energy production to keep the body alive and for the proper functioning of body systems. Getting adequate sleeping patterns maintained over a good period of time is essential for weight loss as obesity has been linked in numerous studies to poor sleeping patterns.
21.Tackle your Food Cravings:
The major factor contributing to obesity and excessive body weight is overeating due to food addiction. Overcoming your food addiction is one sure way of reducing how much you eat and how often you eat. You can do this by monitoring your servings and how often you eat. It may take a long time to defeat food addiction so it's very normal to be making little progress. If you must eat, try foods that are low in calories and rich in fiber.
- Take more Protein:
Protein Intake has been shown to increase the rate of body metabolism and further contributes to weight loss by increasing satiety and reducing craving and appetite. This is because unlike carbs that digests from the mouth, the digestion of proteins starts from the stomach increasing the time it stays in the body. How much protein you should consume a day is going to be goal depended.
- Stay Clear of Sugar and Soda drinks:
Sugar is detrimental to health and sugar in liquid form is even more dangerous to health. It is wise to completely avoid sugary drinks like soda, fruit juices and other because they are packed with sweeteners and added sugars which are harmful to health. Instead of going for sugar-filled fruit juices, it is best to get your fruits naturally and blend them, by so doing, you will be sure of what you're drinking.
- Eat Whole Foods:
Eating whole foods ensures that your diet is natural and you won't have to bother with industrially processed foods that are detrimental to health. Such foods are always sugar packed and are risk factors for obesity and excessive body weight. It's best to eat and drink natural food components.
- Dietary Protocols are not Really Necessary:
Instead of contracting a dietician for dietary protocols and weight loss diet plans which most times isn't worth the money and may put your body through a lot of stress, it is very good to ensure you eat a balanced diet, consume less sugar or none at all, get enough sleep and be physically active. This form of lifestyle is effective for weight loss and healthy living.