According to the Calorie Control Council/Harris Poll survey in 2018, the major reason why so many individuals are striving to lose weight is so that they can look good and be healthy. Another reason people want to lose weight is to live longer (it’s a fact that obesity reduces life expectancy because of the risk of adverse health conditions). Those who are obese are advised to lose weight very quickly if they want to live a long life and stay in good health. However, in many cases, when people lose their weight in unhealthy ways they end up gaining that weight back. The fundamental thing to note in your weight loss journey is that anything is possible. And that to change your body, you must first change your mind. Have you made up your mind to take this journey? If yes, here are some healthy proven methods that will help you lose weight.
1. Drink Black Coffee
For many people, a cup of coffee has become an important part of their breakfast. A quick stop at the coffee shop for some latte and they’re all set for work. Coffee is generally considered to be good for your health. But more specifically, black coffee has carbs and calories that make it a viable choice on your keto diet so just try as much as you can to avoid the additives, like sugar and milk or any added flavor. Black coffee on its own is low in carbohydrates, fats, and calories.
Furthermore, it is rich in caffeine which helps in the stimulation of metabolic activity and increases your energy level, thereby suppressing hunger. It also contains chlorogenic acid, which helps to slow down glucose production in your body; because of the antioxidants present in black coffee, it has become quite useful in the weight loss process.
2. Use Smaller Plates or Bowls When Eating
Portion control is a great method to lose weight and monitor your healthy eating. This is a smart trick that will give you a full sensation from seeing a clean plate. The idea is to understand what your body needs and just eat to that level. Oftentimes, because you feel you have to finish all that’s on your plate you eat more than necessary and this ultimately leads to weight gain.
Doctors claim that one of the biggest problems in the eating habits of patients who are obese and overweight is that they eat very big portions and they don’t even realize it.
Smaller plates work best because you are not conscious of the fact that your consumption is being monitored. Upon seeing the small plate, there is a psychological concept that you have taken the necessary calories. So, by having a small plate, you are already helping yourself to eat a healthy portion size.
3. Participate in Intermittent Fasting
In a 2014 science report, it was shown that intermittent fasting can reduce body weight by 3–8% over a short span of only 3 weeks. Even though it may reduce muscle mass, fasting works great because you would be eating during a very specific window rather than eating as you would normally.
This makes it possible for you to take only the calories your body needs. There are also other favorable health effects associated with this method like hormonal changes, increased clarity. It also gives you the ability to focus on other mindful things.
4. Chew your Food Thoroughly
While this might sound funny, failing to properly chew food can cause you to add weight. Research has shown that chewing until there are no obvious lumps remaining can increase the number of calories burned during digestion by about 10 extra calories for a 300-calorie meal.
Taking the time to chew your food thoroughly slows down the pace at which you eat which ultimately means you’d consume less food. Your body would have enough time to get full making you content with the food and nourishment you get.
5. Drink Green Tea
Green tea is loaded with powerful antioxidants called catechins, which have been known to enhance the rate at which fat is burned.
Catechin breaks down excess fat and when in collaboration with caffeine, it can increase the amount of energy the body uses. Green tea is a great choice to replace hot chocolate at breakfast and lunch. It contains polyphenols and L-theanine which balances out the boosts that you get from the caffeine stimulant. Thereby, giving you a calming effect on your mind.
6. High-Intensity Interval Training (HIIT)
High-intensity interval training (HIIT) is a training technique in which you give 100% results through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. HIIT gets and keeps your heart rate up and burns more fat in less time.
Apart from the benefit of weight loss, this method helps to promote muscle building and improves HR variability. Increased heart rate, reduced heart rate variability, and reflecting autonomic dysfunction, have been associated with increased cardiovascular mortality.
Interestingly, Obesity and physical inactivity are linked to low heart rate variability (HRV). If you have a busy schedule, HIIT is the ideal workout for you – whether it’s squeezing in a workout during your lunch break or if you’ve got a fast-approaching event you don’t feel quite ready for. No equipment is needed to run, skip, row, or cycle well to get your heart rate up fast. Remember to track your HRV to make sure your high-intensity sessions count.
We all want to lose fat and stay healthy but it can be distracting sometimes with delicious diets and fast foods on almost every corner. Many people recommend exercising which is quite effective but what if you’re not a fan of too much stress; what can you do? That’s why there has been more than one proven method of losing weight listed in this article.
Most of the methods here can be done alongside exercising. Physical activities such as walking, stretching, or jogging can help to break down your fat stores. It is, therefore, also recommended to engage in a daily exercise routine alongside the above-proven methods for quick results. Stay healthy!
Photo by Bill Oxford on Unsplash
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