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7 weight loss tips

 

7 weight loss tips

Use these seven weight loss tips to shed unwanted pounds and keep them off for good. First, make sure you’re eating plenty of fruits and vegetables each day to provide your body with the vitamins and nutrients it needs to function well and feel great. Second, eat plenty of protein at each meal and snack, especially at breakfast. Protein prevents cravings throughout the day and keeps you feeling full longer than other foods do, so you’ll be less likely to snack between meals and more likely to stay on track with your healthy eating plan.7 weight loss tips

   

1) Eat Breakfast

Studies show that breakfast eaters tend to weigh less than those who skip their morning meals. Breakfast also gives you a jump start on nutrition—and even just forcing yourself to sit down and focus on eating something healthy can help make you more mindful about your overall diet for the day. When choosing what to eat, remember that it’s easy to consume empty calories (as in sugary cereals or white toast) without realizing it if you don’t read food labels carefully. To lose weight safely but quickly, try these 7 weight loss tips.

 2) drink plenty of water

Studies show that most of us are chronically dehydrated and don’t drink nearly enough water each day. Staying hydrated is important for overall health, but it can also help with healthy eating. Drinking a glass of water before a meal (or even while you eat) can actually help reduce your total intake by reducing hunger. Plus, staying hydrated encourages you to eat more fruits and veggies—two things we’re supposed to be eating anyway! Keep a bottle with you all day long so that you have it available when needed. If you find yourself feeling hungry all of a sudden, just take a quick swig and see if that helps tame those cravings.

7 weight loss tips

3) eat plenty of protein 

You should aim to eat at least 1 gram of protein per kilogram of body weight each day. For example, if you weigh 75kg/165lbs, you would need 75 grams of protein in your diet every day. To get that much protein in a typical diet, you could eat 300g of lean meat, fish, or chicken. But if you're looking to lose weight safely and quickly—and who isn't?—try limiting your liquid calories and keeping your daily intake to around 15g of added sugar (including fruit juice). Drink water instead! Not only will it help with weight loss, but it's also great for your overall health. Just make sure to drink enough water so that you don't fall short on hydration. Most people will be fine drinking about 3 liters of water per day (about 13 cups), but feel free to play around with different amounts and see what works best for you. It might take some time before you figure out how much is right for you because everyone is different, but once you do it'll become second nature. If nothing else, start by replacing all soda with water—it's hard to overdo it when there's no sweet taste telling your brain to stop. Remember: when it comes to losing weight safely and quickly, think long-term over short-term!

 4) Eat more fruits and veggies 

We’re not saying you have to eat seven servings of fruits and veggies per day. What we are saying is that you should probably limit your liquid calories, especially soda and other sugary drinks. Limit your intake of simple sugars found in processed foods, beverages, and sweets as much as possible without eliminating them completely from your diet, says Elizabeth Ward, RDN, author of The Pocket Idiot's Guide to Dieting. Even small reductions can add up to big results over time. It’s also important to note that if you consume too many carbs, your body will store them as fat. In addition to weight gain, too many carbs may cause fatigue and irritability. Eat more fiber: Fiber helps fill us up so we don't overeat—and it keeps our digestive system humming along smoothly. Women need 25 grams a day; men need 38 grams a day (or 14g for every 1,000 calories). While most Americans get enough fiber, they could stand for some improvement: According to one study published in JAMA Internal Medicine, only 12% of women ages 50-65 ate enough fiber daily; among men in the same age group, just 28% did.

 5)limit your liquid calories 

One quick and easy way to cut down on calories is to limit your liquid calorie intake. Drinking a lot of soda or sugary drinks can sabotage your diet. If you drink a sugary drink one day, have nothing but water for the rest of that day. A great goal is to have no more than 100 calories worth of liquid per day, even better if it’s zero! Water is always a good choice, but unsweetened tea and coffee are good alternatives as well. Don’t like those options? Try sparkling water with a twist of lemon or lime—it has just enough flavor to be interesting without adding extra sugar.

7 weight loss tips

6) get enough sleep

One study from researchers at Johns Hopkins University found that volunteers who slept four hours or less a night for two nights in a row had higher levels of ghrelin, an appetite-stimulating hormone, and lower levels of leptin, which tells us when we’re full. Sleep deprivation also causes changes in neurotransmitters like dopamine and serotonin. These chemical imbalances can contribute to depression and anxiety, which can increase our urge to eat when we don’t actually need food. Plus, it just feels terrible to be tired all day.

 7)keep yourself busy, exercise during the water

Exercising in water is a great way to keep yourself occupied while losing weight, it keeps you distracted and it’s also a lot easier than exercising on land. Exercising in water can burn as many calories as running at sea level, and you don’t need any special equipment or training to do it. Walking/running in water burns more calories because of the extra resistance created by its own weight; we’re simply not used to moving through something with so much mass around us, meaning our muscles have to work harder during these exercises. So grab a pair of flippers and beaver board and get ready for an interesting challenge! (A beaver board is a simple float device that will help support your body).

 

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