Updated: May 17
Photo Source: www.verywellfit.com
If you’re reading this article, perhaps you’re curious about how you can lose or control your body weight. The thing is most people have a hard time sticking to a consistent workout routine or even preparing meal plans to watch out for their food intake. And we get it. You’re not alone in this.
So as a busy person with little time to squeeze in the exercise and prepare meals, how do you make sure you don’t gain excess weight and still keep your health on top priority for your maximum productivity.
Here are 7 ways you can lose weight:
1. Eat more Fiber
Fiber is a food that makes you feel fuller. It also helps with regular bowel movements and controls your blood sugar levels. A high-fiber diet has been linked to a reduced risk of heart disease, diabetes, and weight gain. According to the Harvard School of Public Health, the recommended intake of fiber is 25 grams per day for women and 38 grams per day for men.
Protein and fiber are two nutrients that are essential for weight loss. Protein helps to boost metabolism and reduce appetite while fiber helps to keep you feeling full longer. Foods that are high in protein and fiber will give an excellent metabolic boost and increase your immune system by helping your body burn fat more efficiently.
2. Cut down on sugar and sugary drinks
Sugary drinks like fruit juices, sodas, energy drinks, and sports drinks are one of the unhealthiest beverages you can consume. Not only are they loaded with calories but they also contain large amounts of sugar which can lead to weight gain. Studies have shown that sugary drinks are one of the main causes of obesity.
If you want to lose weight, it’s important to cut down on sugary drinks and replace them with water or unsweetened tea such as water or green tea instead. Green tea is a great choice as it contains antioxidants that can help with weight loss.
3. Use smaller plates
Another simple way to lose weight without exercise is by reducing your portion sizes. Overeating is one of the main causes of weight gain. By reducing your portion sizes, you’ll be able to consume fewer calories and lose weight which is also important for your balanced diet meal.
If you’re struggling to control your portion sizes, try eating using smaller plates. Studies have shown that people tend to eat less when they use smaller plates. This is because we tend to fill our plates and bowls with food. By using a smaller plate, you’ll be able to trick your brain into thinking you’re eating more than you actually are.
4. Upgrade your kitchen skills
Some people find that they naturally eat less when they cook their own meals. This could be because they’re more mindful of what they’re eating or because cooking can take time, so there’s less opportunity to snack.
When you cook your own meal, you are more conscious from picking your own ingredients and food in the grocery, to the preparation, up to the way you eat it. This weight loss journey is not a fad diet, but a lifestyle change that you can cook up yourself! (See what we did there?)
But we know that you’re a busy person and perhaps don’t have time to prepare it yourself. Don’t worry. There are still great options out there that are guaranteed healthy food intake at an affordable cost like Daily’s Diet. Daily’s Diet solved these problems for you! Our mission is to make sure that you maintain a healthy lifestyle every day despite being busy or stuck at home. Check out our menu to see what delicious meals fit your lifestyle.
5. Avoid eating late at night
Eating late at night can lead to weight gain as it can increase the number of calories you consume. Try to avoid eating after dinner and if you must eat, choose healthy snacks such as fruits or vegetables. Your body is likely to be inactive during the night, which will lead to storing more calories when you are asleep so you’re less likely to burn off those calories.
6. Get enough sleep and reduce stress
Sleep is important for weight loss as it helps to regulate hormones that control appetite. Getting enough sleep can also help to reduce stress and anxiety. Stress can lead to weight gain as it can increase the level of the stress hormone cortisol in your body. Cortisol can increase appetite and cause you to crave unhealthy foods. To reduce stress, try yoga, meditation, or deep breathing exercises. For sleep, make sure you have a night routine to train yourself in dozing off same time every night.
7. Drink lots of water
Drinking water increases the number of calories you burn, which is known as resting energy expenditure essential for weight loss. It also helps flush toxins in your body and makes you feel full before eating your meal. It is advised to take at least 2 glasses of water before eating to avoid overconsumption of food.
Water is essential for weight loss. Drinking at least 8 glasses of water a day will help boost your metabolism, keep your hunger at bay, and reduces stress levels due to hydration which are all important for weight loss.
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