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| Lose body fat |
We live in an age of modern and mechanical age and we are now machine-dependent. We are getting fat day by day due to a lack of physical work. Now overweight is a problem and it creates many health problems. In order to decrease body fat or to get rid of from overweight, someone is running in the gym and someone is dieting. Many people suddenly start dieting for fear of gaining weight. If we start to reduce our diet without thinking or without the advice of a dietitian or a nutritionist then the result will be the opposite and can cause various health problems.
Here we discuss the best ways to lose body fat-
Eat protein-rich food: In order to decrease body fat percentage, we can keep more protein-rich food on our menu. It helps to avoid overeating and helps to build lean muscle combine with exercise and lean muscle helps to burn more calories throughout the day. The more calories will burn the more weight will lose. Some protein-rich food that we can add to our menu- Black beans, chicken, almonds, Turkey, milk, oats, corn, peas, legumes (pulses), Broccoli, etc.
Drink water before meals: By drinking water before meals we can lose weight. Water boosts metabolism and removes waste from our bodies through urine. A glass of water before meals acts as an appetite suppressant and helps us to avoid overeating. It improves digestive power and muscle function and helps to burn calories and reduces overall liquid calorie intake.
Eat slowly: Eating slowly improves our digestive power, helps us to stay hydrated, and brings satisfaction with our meals. When we chew food well, our self-satisfaction comes with a small amount of food which keeps us away from overeating. A study has shown that extra chewing significantly reduces calorie intake and less calorie intake helps us lose weight.
Green tea: Green tea is a popular beverage all over the world. It contains flavonoids, caffeine, epigallocatechin gallate, and antioxidants. Its caffeine and epigallocatechin gallate help to boost metabolism, increase fat oxidation and improve insulin activity. It has anti-cancer and brain-healthy compounds. It helps to burn fat during exercise. A study has shown that those who drank a cup of green tea before starting exercise lost 17% more fat than those who did not drink.
Spicy foods: Spicy foods help to decrease body fat or weight. It decreases our appetite and lowers the intake of calories when we eat. Spicy food contain capsaicin which is a kind of phytochemical. It helps to stimulate brown fat that aids in metabolism. Research has shown that hot peppers increase our body heat that helps to boost metabolism up to 5% and increases fat burn up to 16%. some spicy foods- black papers, green chili, red chili, Turmeric, Ginger, Cumin, cardamom, cinnamon, etc.
Use smaller plates: Using smaller plates when we eat helps us to reduce our body weight. It helps to control portion size. People have a tendency to fill their plates when they eat, So a smaller size of the plate can help to reduce the amount of food in one sitting and reduce the number of food leads to losing body's weight.
Aerobic exercise: Some aerobic exercises like walking, cycling, swimming, jogging, running, etc. help us to lose our body's weight. Exercise is a great way to burn calories and improve our physical and mental health.
Intermittent fasting: Intermittent fasting also known as an alternative day fasting. It is an eating habit that cycles between a period of fasting and eating. It is a very popular way to lose weight and keep us healthy and fit. It increases fat burning and lowers blood sugar levels. It also helps to increase energy and improve our mental clarity and concentration. It increases metabolism and also increases our lifespan.
Get more active: Always keep ourselves active can play a vital role to lose body fat. Active people are healthier and happier than inactive people. We can do the following work to keep ourselves active- go for a walk, take this stair instead of the elevator, play sports with our kids, clean our room, do some gardening, exercise while watching TV, play with our pets, gentle stretches, do some ironing, go out to nature.
Avoid alcohol: Alcohol consumption increases our weight. So, in order to lose weight, we should avoid alcohol. Alcohol reduces our testosterone hormone which is an anabolic hormone and helps to gain muscle and increases metabolic rate. Those who consume alcohol have lower testosterone and less muscle gain and less metabolic rate. Less metabolic rate means less calorie burn and less calorie burn increases our body's weight. On the other hand, alcohol increases appetite, as a result, it increases calorie intake and more calorie intake ultimately contributes to our weight gain.
Reduce carbohydrate intake: Less amount of carbohydrate intake plays a significant role to lose weight. Reducing carbohydrates helps to reduce appetite and causes weight loss. A study has shown that a low carbohydrate diet is an effective way for weight loss.
Eat more fiber: Eating more fiber-rich food helps us to lose weight. Two types of fibre (1) soluble fibre and (2) insoluble fibre. Here soluble fibers play a significant role to lose weight. It increases the metabolism rate and burns more calories. It helps to reduce belly fat.
Eat more fruits and vegetables: In order to lose weight we should eat fewer calories than our body uses. Because excess calories contribute to weight gain. Naturally, fruits and vegetables contain less fat and calories. It contains water, fiber, and antioxidants. Eating more fruits and vegetables in the place of food that contain high calories can lose our body's weight. Here we eat the same amount but a calorie is low.
Reduce intake of added sugar: Added sugar means adding sugar with food and beverage during production. This type of sugar is chemically indistinguishable from naturally occurring sugar. The term "added sugar" is usually used to identify sweetened foods. Excess consumption of sugar increases calorie intake and causes weight gain. So, by reducing the intake of added sugar we can lose weight.
Get enough sleep: Poor sleep reduces leptin kind of hormone that regulates hunger and appetite. Leptin suppresses appetite and encourages the body to expend calories. Lack of sleep makes us eat more calories at night and it causes weight gain. Sleep deprivation decreases the resting metabolic rate, which leads to weight gain. So, by getting enough sleep we may lose weight.
Manage stress: Chronic stress or poorly managed stress increases cortisol levels that stimulate appetite and cause weight gain.
Avoid process foods: Processed foods contain high added sugar, added fats, and calories. People like processed foods than other foods that lead to addictive eating habits, which tend to result in overheating.
Brushing teeth between meals: Brushing teeth improve our dental hygiene and helps reduce the temptation to snack between meals. Those who frequently snack between meals brushing teeth help them to feel less tempted to eat unnecessary snacks.
Never avoid breakfast: When we burn more calories than we consume then our body weight will decrease. Taking breakfast in the morning activates the thermogenesis process that stimulates metabolism. A study has shown that taking a meal in the morning increases metabolism than taking that meal in the evening. So, to lose weight never avoid breakfast.
Add whey protein to diet: Whey protein increases lean muscle mass that increases metabolic rate. A study has shown that whey protein in combination with exercise or a weight loss diet can help to reduce body weight.
Practice mindful eating: Mindful eating is a good way to gain control of our eating habit and an effective way to lose our weight. It encourages us to slow down and pay attention to our food, noticing every sip or bite that we take.
Plan your meals: In order to lose weight, you can make a weekly meal plan and follow it strictly. Your meal plan should include breakfast, lunch, dinner, snacks, etc., and specify when and how much to eat. The meal plan should be such that it is suitable for weight loss.
Avoid junk foods: Junk foods contain high calories, refined carbohydrates, and unhealthy fats. It also lows in filling nutrients like protein and fiber. It slows down metabolism and causes weight gain. So, those who want to lose overweight should avoid junk foods.
Avoid sugary drinks: Sugary drinks contain excess sugar that leads to weight gain and makes it person difficult to lose weight. It slows down metabolism. So, in order to lose weight, we should avoid sugary drinks.
Eat less refined carbohydrates: Carbohydrate refining is a process that leaves nothing but easily digested carbohydrates. It removes most of the beneficial nutrients and fiber. It increases the tendency of overeating that causes weight gain. So, we should eat less refined carbohydrates in order to lose fat or weight.
[To know about the keto diet; click here]
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