How To Lose Weight Faster And Easier.
1.Eat a high-protein breakfast.
Eating a high-protein breakfast has been shown to reduce cravings and calorie intake throughout the day. Protein is a key nutrient for weight loss.In fact, adding more protein to your diet is the easiest and most effective way to lose weight.
Studies show that protein can help curb your appetite and keep you from overeating.
Therefore, starting your day with a high-protein breakfast may be an effective fast way of weight loss.
Protein is the single most important nutrient for weight loss.
This is because the body uses more calories to metabolize protein, compared to fat or carbs. Protein also keeps you feeling fuller for longer .
One study in women showed that increasing protein intake from 15 to 30% of total calories helped them eat 441 fewer calories per day. They also lost 11 pounds (5 kg) in just 12 weeks.
Another study found that increasing protein to 25% of total calories reduced late-night snacking by half and obsessive thoughts about food by 60%.
In yet another study, two groups of women were put on weight loss diets for 10 weeks. The groups ate the same amount of calories, but different amounts of protein.
All the women in the study lost weight. However, the high-protein group lost about half a kg (1.1 lbs) more, and a larger percentage of body fat .
Protein may also help you maintain weight loss in the long term. A study found that increasing protein from 15 to 18% of calories made dieters regain 50% less weight.
2.Avoid sugary drinks and fruit juice.
These are the most fattening things you can put into your body, and avoiding them can help you lose weight.Consumption of sugar-sweetened drinks is associated with obesity in children.3.Drink water a half hour before meals.
One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months. Drink one glass of water 30 minutes before a meal to help digestion. Remember not to drink too soon before or after a meal as the water will dilute the digestive juices. Drink water an hour after the meal to allow the body to absorb the nutrients.
4.Choose weight loss-friendly foods.
Certain foods are very useful for losing fat. These Foods Are;Whole Eggs,Leafy Greens,Salmon,Cruciferous Vegetables,Lean Beef and Chicken Breast,Boiled Potatoes,Tuna,Beans and Legumes,Soups,Cottage Cheese,Avocados,Apple Cider Vinegar,Nuts,Some Whole Grains,Chili Pepper,Fruit,Grapefruit,Chia Seeds,Coconut Oil and Full-Fat Yoghut. Check The Importance Of This Foods.
5.Eat soluble fiber.
Studies show that soluble fibers may reduce fat, especially in the belly area. Fiber supplements like glucomannan can also help. Fiber supplements are typically made by isolating the fiber from plants.While these isolated fibers may have some health benefits, the evidence for weight control is mixed and pretty unconvincing.
A very large review study found that psyllium and guar gum (both soluble, viscous fibers) are ineffective as weight loss supplements.
One notable exception is glucomannan, a fiber extracted from the konjac root.This is one of the most viscous dietary fibers known, and has been shown to cause modest weight loss when used as a supplement .But in the real world, it’s the synergy of all the nutrients in foods that provides the most benefits, consuming isolated nutrients will never have the same effects.For this reason, getting your fiber from whole plant foods is best.
6.Drink coffee or tea.
If you’re a coffee or a tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 3-11%.
Green tea and oolong tea have been shown to increase metabolism by 4–5%.
These teas help convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%.
As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance.
It’s thought their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.
However, some studies find that these teas do not affect metabolism. Therefore, their effect may be small or only apply to some people .
Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning .
However, this seems to affect lean people more. In one study, coffee increased fat burning by 29% for lean women, but only 10% for obese women.
Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance.
7.Eat mostly whole, unprocessed foods.
Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating. 8.Eat your food slowly.
Fast eaters gain more weight over time. Eating slowly makes you feel more full and boosts weight-reducing hormones . Many people eat their food fast and carelessly.However, eating slowly may be a much smarter approach.
In fact, studies show that slower eating can help you feel more full and lose weight.
This article explores the benefits of eating more slowly, for both weight loss and overall health.
People who describe themselves as fast eaters tend to be heavier than those who say they eat more slowly.
In fact, fast eaters are up to 115% more likely to be obese, compared to slower eaters.
They also tend to gain weight over time, which may be partially due to eating too fast.
In one study, researchers surveyed over 4,000 middle-aged men and women, asking them how fast they ate their food .
Those who said they ate “very fast” tended to be heavier, and had gained the most body weight since age 20.
Another study looked at the weight changes of 529 men over an 8-year period. Those who reported being “fast” eaters gained more than twice as much as self-described “slow” or “medium” eaters.
Your appetite and calorie intake is largely controlled by hormones.
Normally after eating, your gut suppresses a hormone called ghrelin, which controls hunger. It also releases the anti-hunger hormones cholecystokinin (CCK), peptide YY (PYY) and glucagon-like peptide-1 (GLP-1).
These hormones relay a message to the brain, letting it know that you’ve eaten and that nutrients are being absorbed.
This reduces appetite, makes you feel full, and helps you stop eating.
Interestingly, this process takes about 20 minutes, so slowing down gives your brain the time it needs to receive these signals.
9.Use smaller plates.
Studies show that people automatically eat less when they use smaller plates. Strange, but it works .