Well, one of the major problems in the present population is obesity which occurs due to consumption of excess calories coupled with a sedentary lifestyle. Overweight is scientifically linked to heart and liver diseases, cancer, diabetes, and osteoarthritis. People hear several crazy bits of advice on how to lose weight, most of which are not evidence based. Come out of those myths about weight loss techniques! Teaching yourself to hate food may not be so easy. So, here are a few scientifically proven and highly economical ways to lose extra pounds and regain a perfect figure.
Eat healthy, do not “diet”!
Dieting is not a long-term solution for weight loss rather it can be a future cause for your weight gain. Instead, eat healthy and nourishing food. Replace part of your diet with whey proteins. Proteins are the most effective and delicious nutrients for reducing weight. Restrict your carbs and consider having fibre-rich food. Eat more fruits and vegetables which contain fewer carbohydrates but more fibre content.
Watch your fluids
Hydration really helps! Drink some water before meals as it controls your calorie intake. This practice can reduce nearly 44% of your body weight. Around 8 glasses each day can run your system smoothly. Sugar-sweetened beverages have a 60% increased risk of obesity in children with each serving. So keep an eye on them! Green tea can burn 70 calories each day which can account for a weight loss of up to 7.3 pounds of fat a year. Sounds magical but is actually proven scientifically.
Try these home remedies
Start your day with a teaspoon full of honey mixed with a glass of lemon water. Drink hot water which can eliminate fat deposits. Take finger millets as a part of your daily diet; these carbohydrates get slowly absorbed and prevent your obesity. Add more spices to your food to reduce your appetite and help you curb your cravings.
Have a good sleep
Sleeping adequately is just as important as eating healthy food. Sleep deprivation can slow down the rate of metabolism and make you fat. So, snooze for a full 8 hours every day to shed more pounds quickly.
Exercise! Start lifting heavy weights
Buying a set of different weights is a one-time investment you will never regret. Start with push-ups, perform biceps curls and triceps pulls, and train yourself to lift more and more weight gradually. This not only helps to burn your calories but can also strengthen your lean muscles. Performing these exercises at least 3 to 4 times each week can improve your physique rapidly. Burn up to 700 calories of your weight by doing just 20 minutes of moderate exercise every day.
Reduce sodium intake
Do you eat too much of salt? The daily intake should not be more than 2.4 grams. So, ditch the saltshakers and salty snacks as much as you can!
It takes a while for your brain to register that you ate enough. Chewing slowly can help your brain control the calorie intake and increase the weight loss hormones.
So, don’t get tempted by those weight-loss advertisements which claim to reduce several pounds of your weight in a short time. Save your money! Save yourself from the emotional pain of failure with these hypes in the market. Take full charge to follow the simple techniques as discussed above and put an end to your weight-loss journey within 3-4 months. Overcome that plus-size to fit in the clothes you feel good in.