20 Healthy ways to lose weight Fast Obesity, a cause of many health hazards world wide, can be controlled by adapted healthy food habits.




Who does not want to lose weight if they gain so much of it! Obesity is one of the global problem that world facing in the 21st century. It is because due to the rapid modernization, increase in fast food consumption, improper nutritional intake and unhealthy habits. Youngsters are facing the serious problem of obesity and gaining lot of weight due to over-consumption of fast food. Are you tired of being always on a diet plan and still not losing enough of weight? Here’s a list of quick and easy ways to burn fat and Healthy lose weight fast.

Lose Weight Fast




Healthy lose weight fast

1) Cut Back on Sugars and Starches

The most important part is to cut back on sugars and starches (carbs). These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body. When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs. Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight.

Sugars and Starches

2) Eat breakfast

Someone said that eat breakfast like a king is it is one of the best saying foe healthy lose weight Skipping breakfast tricks your body into thinking it is starving — and it is (at least since last night!). Include whole grain and a mix of protein in your breakfast. Prepare whole wheat sandwich with fresh veggies. You can also add fresh apples or apple butter

healthy breakfast

3) Never underestimate power of water

A new German study found that when you drink 17 ounces of water (about two glasses) within a certain time frame, your metabolic rate shoots up by about 30 percent. Using these results, they estimate that by increasing your current water intake by 1.5 litres a day, a person would burn an extra 17,400 calories a year.

power of water

4) Replace full meals with small snacks

Grazing is a surprisingly good idea because it helps you avoid metabolic slowdown. Your body will be tricked into thinking it’s constantly eating, so it will never slow your metabolism down. Aim for five small meals (200 to 500 calories) a day rather than three large ones. Also try not to go more than four hours without eating — if you eat breakfast at 7am, for example, have a snack at 10am, lunch at noon, another snack at 3pm and dinner at 7pm.

meals with small snacks

5) Get eight hours of sleep

Sleep is another important factor that will help you to lose weight fast. Being deprived of sleep can make you fat as it may slow down your metabolic rate and you might be tempted to eat late-night snack and munchies. Your body need eight hours of sleep for repair and restoration. You will be able to burn little more calories when you are well rested.

sleep time

6) Avoid eating out of your home

The yummy gravy you eat in the restaurant is loaded with fat and eating out most of the days will make you gain weight easily. Cut down the number of time you order food or go out and even when you are going to a restaurant for dinner or lunch go for grilled chicken and veggies instead of fried dishes.

eating avoid home food

7) Eat fruits

Skip juice and eat the whole fruit, instead. You’ll not only get more heart-healthy fibre in your diet (3.5 g for a small apple versus 0.5 g in a glass of juice), you’ll also stay satisfied, longer. Research shows that fibre aside, liquid carbohydrates just aren’t as filling as solids. “When you chew a food, you generate more saliva, which in turn carries a message to the brain that your gut needs to get ready for digestion,” explains Koff. “Drinking doesn’t require such digestion, so the body doesn’t register that it’s full as quickly.” Plus there are the extra calories—48% more if you’re drinking that juice rather than eating the whole apple.

healthy fruits

8) Eat spicy foods — seriously!

It can actually help you cut back on calories. That’s because the compound capsaicin, a compound found in jalapeño and cayenne peppers, may (slightly) increase your body’s release of stress hormones such as adrenaline, which can speed up your metabolism and your ability to burn calories. What’s more, eating hot peppers may help slow you down as you eat, since you’re less likely to that spicy plate of spaghetti (and stay more mindful of when you’re full). Some great ones (with additional benefits): Ginger, turmeric, black pepper, oregano and jalapeños, all of which are flavour top-trends for 2017!

spicy foods

9) Cut the salt

The recommended daily value is no more than 2,400 milligram of sodium daily. However, we end up eating double the amount in a day. Sodium leads to water retention in your body and it makes you feel and look bloated. Control the amount of salt you are having with your food by checking the amount of salt in your packed snack and soups.

cut salt

10) Eat food rich in iron

You need to eat iron because this metal is responsible to take oxygen to your cells and this will boost your metabolism. Get your fill of iron by eating food like soya nuts, beetroot and red meat.

eat food iron

11) Eat more proteins

You must include protein in your every meal. Your meal should ideally contain a protein source a low-carb vegetable and a fat source. Eating protein has shown to increase your metabolic rate. Diets rich in protein can decrease the temptation to have late-night snacks and decreases food though by 60%. You should also eat low-carb vegetables like spinach, broccoli and cauliflower for faster weight loss.

eat more proteins

12) Avoid alcohol

You might like your glass of wine with your meal but it is advisable to wash down your food with water. Alcohol will slow the metabolism. According to a study, when alcohol was included in a meal, more fat was stored in the body. And it is very difficult the munchies if you are drinking alcohol.

avoid alcohol

13) Lift Weights 3 Times Per Week

You don’t need to exercise to lose weight on this plan, but it is recommended. The best option is to go to the gym 3-4 times a week. Do a warm up, lift weights, then stretch. If you’re new to the gym, ask a trainer for some advice. By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat. If lifting weights is not an option for you, then doing some easier cardio workouts like running, jogging, swimming or walking will suffice.

lift weight 3 time per week

14) Increase your walking time

The reason we’re suggesting 45 minutes instead of the typical 30 is that a Duke University study found that while 30 minutes of daily walking is enough to prevent weight gain in most relatively sedentary people, exercise beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day with three miles of brisk walking (45 minutes should do it) could help you lose 30 pounds in a year without even changing how much you’re eating.

walking time

15) Eat 90 percent of your meals at home

You’re more likely to eat more—and eat more high-fat, high-calorie foods—when you eat out than when you eat at home. Restaurants today serve such large portions that many have switched to larger plates and tables to accommodate them.

eat 90% of your meals at home

16) Stay caffeinated

A regular cup with a dash of milk and even a little sugar has hundreds of fewer calories than the blended drinks, which are practically dessert in a cup. One recent study of about 3,000 purchases from 115 coffee shops in New York City found that servings of brewed coffee or tea averaged about 63 calories (including milk and sugar), while the fancier drinks averaged nearly four times more, with 239 calories. A daily habit can translate to an 18-pound gain over a year.

coffee

17) Munch on mineral-rich foods

Potassium, magnesium and calcium can help to serve as a counter-balance for sodium. Foods that are rich in potassium include leafy greens, most “orange” foods (oranges, sweet potatoes, carrots, melon) bananas, tomatoes, and cruciferous veggies — especially cauliflower. Low-fat dairy, plus nuts and seeds can also help give you a bloat-busting boost, ad have been linked to a whole host of additional health benefits, such as lowering blood pressure, controlling blood sugar, and reducing risk of chronic disease overall.

munch mineral rich foods

18) Go for the grain and beans

Grains have complex carbohydrates which during digestion release glucose slowly. Jowar (sorghum), bajra (pearl millet) and ragi etc can help in maintaining your blood sugars levels. The fibre and vitamins in them play an important role too. Foods that are high in fibre and are good sources of protein, can help you feel full for a very long time. And that, will help you control unnecessary bingeing. Protein has a very high satiety index and that is why make proteins an essential part of your meals.

grain and beans

19) Snack on nuts through the day

Stay away from fried and salted nuts but you can munch on raw, unsalted ones — almonds, and walnuts. These have essential roughage, protein, fat, minerals and micro-nutrient. A handful can keep hunger at bay and provide energy.

snack oh nuts

20) Opt for skimmed milk

Milk and its products are rich in calcium and can help keep your bones strong. Skimmed milk, low fat cheese and yogurt helps to break down fat cells.

milk

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