15 Effective Ways to Lose Weight Naturally!
17-08-2017 | Posted By: Chhavi | 2682 View(s)
The importance of cutting calories is known to all those who have ever tried or still trying to lose weight. Shedding pounds is not always easy, and it is not as simple as it sounds! It is commonly believed that burning more calories than you consume helps in weight loss. This belief is quite right! Now you must be wondering what the best ways to Lose weight ? Don’t you worry; we have included some of the surprising ways to cut calories in this article.
But, before moving on to that, there is one thing that you must remember; and that is, the key to fat loss is not any crash diet. Sure, making dramatic diet changes for a month or so will help you lose weight, but once you stop following that particular diet plan, you will be back to where you started. So, what is the ultimate key to weight loss? Well, it’s nothing but making lifestyle changes and that too on a permanent basis. And counting your calories and cutting extra calories from the diet is one of those lifestyle changes you must make to keep your body in shape.
Here are 15 Simple and Effective Ways to Lose Weight
1. Add more Protein to Your Diet
Adding Protein to your diet is one of the Ways to Lose Weight. According to dieticians, if you add a bit of protein to every snack and meal, it will help you eat less in a few days. The reason is three-fold: protein contains amino acid which makes you feel full by curbing your appetite; it takes the longest time to get digested in comparison to fat and carbohydrates; protein helps in muscle growth.
If you are already eating lots of protein, then adding more protein to diet is not going to make any difference. And if you are taking too many extra calories than you should, even then it is not going to make any difference. But, if you get most of your calories from carbs, then you can increase your protein intake in a moderate amount to promote weight loss.
So, add healthy protein-rich foods to your diet such as low-fat Greek yoghurt, salmon, red meat, etc.
2. Eat Healthy Fats
When we talk about weight loss; most people believe that not eating fats will promote weight loss. Well, this is partly correct and partly wrong. There are actually two kinds of fats: Healthy fats and unhealthy fats. Almost all food contains several kinds of fat, and some are better for you than others. Some fat is needed in your diet, so it is not a good idea to eliminate all fat from your diet. Instead, you can choose foods which have healthy fats.
Unhealthy fats include trans and saturated fats and foods containing these fats are eggs, meat, dairy and tropical oils (coconut and palm oils). On the other hand, healthy fats are the ones that include monounsaturated fats and polyunsaturated fats. The sources of healthy fat include seeds, nuts, avocados, olives and other plants.
So now that you know the difference between the two fats, you must also know that healthy fats aid fat loss. It is because they increase the satiety level and makes you feel full. So, adding healthy fats to your meals is one of the surprising ways to lose weight and burn fat.
Now, of course, you need to include sources of healthy fats to your diet in the limit as these fats have a high-calorie content. And stay away from trans fat (e.g. Packaged foods, fast food, fried foods, etc.) and opt for healthier fats (such as nuts, avocado, fish, etc.)
3.Cook your Meals at Home
Yes, food at the restaurants and cafe looks so tempting that no matter how hard we try to resist it, we end up ordering Pizza, Burgers and other junk foods. Well, no doubt that all these tempting foods satisfy our taste buds but they also harm our health by adding extra calories to our diet.
If you are looking at ways to lose weight, then you must resist the temptation of eating food outside. And how to do that? Well, for that you must cook your meals at home and even pack lunch for yourself if you are going to work or college. There are some cooking methods that are better than others and can also help you in cutting calories. So, if you are trying to burn calories, you can choose grilling, boiling, steam frying or poaching cooking method over frying in oil.
4. Say ‘No’ to Sauce
Yes, mayonnaise and other sauces do add a flavour to dishes, but they add more calories than you actually think. You will be shocked to know that just one tablespoon of mayonnaise can add an extra 57 calories to your meal. Thus, one of the best ways to cut calories is not adding sauces and mayonnaise to your meals.
5. Don’t Store Junk Food in Your Pantry
When your hunger pangs irritate you, and you just feel like eating anything; you will surely eat the first thing that you see. And if the first thing you see is any junk food, then you will never be able to cut calories from your diet. So, the best way to avoid this situation is by not storing any junk food in your pantry. Instead, you can store healthy foods like whole wheat bread, oats, fruits, nuts and dried fruits in your pantry so that you can fill your stomach with healthy foods when you feel too hungry.
6.Chew your Food Slowly
Chewing your food properly and slowly can help you feel full quickly and make you eat less, thereby cutting calories. Research suggests that when you chew your food properly, it can actually reduce what you eat at each meal by 100 to 200 calories; which means you can cut 400 calories a day if you chew your food slowly.
7. Use Smaller Plates
Most people are more likely to overeat if they eat on a larger plate. It is because larger plates are linked with larger serving sizes. One recent study found that at a buffet, people who had larger dinner plates ate around 45% more food than those who ate on a smaller plate size. So it all comes down to this; if you want to cut calories, then you should replace your 12-inch plate with a ten-inch one. This will make you eat 20 to 25% less than usual and save up to 500 calories. Isn’t it one of the easiest ways to cut calories? It indeed is, and therefore you must do it!
8. Switch to ‘Black.’
Whether it’s tea or coffee; if you want to cut calories, you must take Black Coffee or Black Tea. Yes, it is completely understandable that people love coffee that has a combination of cream, sugar and syrups. It does taste delicious! But you must also know that these beverages can contain as many as 600 calories. Shocked right? So, the best alternative to boost your caffeine intake is drinking a cup of black coffee, which is a mere five calories. Don’t like black coffee at all? Well, then green tea is the best option for you!
9. Work Out before Breakfast
Everyone knows doing regular exercise is one of the most efficient ways to lose weight! But, it does not just matter that you exercise, it also matters when: According to a recent study, when you work out before taking your breakfast, you metabolise approximately 280 more calories throughout the day compared to doing the same workout in the evening. So, one of the best ways to cut calories is to get moving before you eat your breakfast.
10.Shut your Eyes and Sleep Well
Various researchers have shown a strong correlation between sleep and weight loss. Sleeping well surely is one of the best ways to lose weight. Several researchers have shown a strong link between sleep deprivation and obesity. According to these studies, when you are sleep deprived, you prefer to eat high-calorie and high-carb foods, which in turn lead to weight gain. Thus, if you are trying to cut extra calories, then make sure you get a good night’s sleep every night.
11. Add more Fruits and Vegetables to Your Diet
One of the reasons that people put on weight is that they do not eat enough vegetables and fruits. In fact, it is estimated that around 87% of people in the United States of America don’t eat the recommended amount of vegetables. Thus, one of the convenient ways to cut calories is to fill half your plate with leafy vegetables and healthy fruits.
The best fruits for weight loss are apples, berries, grapes, oranges, watermelons, plums and peaches. In vegetables, you can add mushrooms, cauliflower, beans and lentils to cut calories.
12.Quench your Thirst with Water instead of Soda
When you feel thirsty, do not go for sugar-sweetened drinks such as soda as they are high in calories. And not just that, these drinks are also likely to cause Obesity and Type 2 diabetes. You will be seriously amazed to know that a single 16-ounce (half-litre) bottle of Coke contains around 200 calories and 44 grammes of sugar. Studies suggest that drinking tons of sugar-sweetened beverages not only adds extra calories to your diet but also increase your hunger cravings.
Not just aerated drinks, you must also stay away from high-sugar and high-calorie drinks such as sugar-sweetened smoothies, fruit juices and commercially produced coffee and alcohol. So, what should you do when you feel thirsty? Well, simply drink a glass of water, and if you want to drink something tasty, then you can squeeze lemon juice to water and drink this to feel refreshed.
13.Drink a Glass of Water before Your Meal
Drinking water throughout the day is one of the easiest ways to cut calories. You must drink at least eight glass of water every day. Also, studies have shown that drinking a glass of water before a meal can help you feel full and more satisfied, causing you to eat fewer calories. One study found that drinking two cups of water before a meal can reduce your calorie intake by around 13%. So, ensure that you drink lots of water daily.
14. Don’t get distracted while you Eat
When you eat, you must put your phone down and not indulge in any activity that can distract you. Most people have the habit of talking or playing games on their phone while they eat their food. According to a latest study in the American Journal of Clinical Nutrition, people who look at their phone while they eat don’t remember their meal well, don’t feel full and then snack more afterwards and tend to eat about 200 more calories a day.
Other unhealthy distractions include reading a book, sitting at your computer or watching TV. So, make sure when you eat your meal, you focus just on your food. This will make you feel full, and you will not snack on unhealthy foods later on. This eventually will help you in cutting calories and as such serves as one of the effective ways to lose weight
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15.Swap it Right
One of the best ways to lose weight is by making healthy swaps. For instance, if you are eating a burger, then you can take off the bun- and you will save 160 calories. Similarly, you can swap fries or potatoes for extra vegetables.
There are so many options available for you to swap your food for something that is healthy and will help you in burning calories. Some of these options are:
Swap regular potato chips for baked potato chips; it will save you 60 calories.
Swap soda for diet soda; it will save you around 200-300 calories.
Swap candy bar for protein bar; and it will save you 100-200 calories.
Swap coffee creamer for low-fat milk; it will save you around 35 calories
Swap mayonnaise for Low-fat Greek yoghurt; it will save you around 300 calories
Swap rice for cauliflower rice, it will save you around 170 calories.
Swap bread/rolls for lettuce leaves; it will save you around 100-300 calories.
Following these simple, yet useful Tips on Ways to Lose Weight on a regular basis will definitely help you in cutting calories. So, what are you waiting for? Incorporate these changes into your lifestyle and lose weight healthily!