Many people turn to diet pills and other unhealthy programs when dieting. This may not reduce their weight as expected and, in certain cases, may worsen the problem. Reducing the intake of calories, doing exercises and drinking enough water are healthy ways of losing weight.
Cut Down On or Stop Eating Certain Foods And Drinks
Eating processed foods, foods that contain high amounts of sugar and fatty foods may cause you to gain weight. To lose weight fast, remove soft drinks, such as soda and energy drinks, fries, salty snacks and other junk foods from your diet. These foods are high in calories and may cause you to overeat.
Eat High-Fiber Foods
Foods that contain large amounts of fiber, including fresh fruits and vegetables; high-fiber whole grains; nuts; and beans of any kind, are hard to overeat because they make you fill full and take long to digest. Focus on eating plenty of fresh fruits, and steamed or raw vegetables instead of eating low-fat foods, less carbohydrates and less-processed foods. Examples of fruits that are high in fiber include oranges, nectarines, plums and berries. High-fiber whole grains include brown rice, multi-grain bread, oatmeal, whole-wheat and whole-pasta.
Eat Early In The Day
Research has shown that eating earlier in the day helps your body generate more energy and burn more calories. After dinner, your body stores calories or excess energy as fats due to low metabolism. Be sure to eat a heavy, healthy breakfast in the morning to aid metabolism and keep you full during the day.
Eat On Schedule
To avoid eating when you are not hungry or active, plan your snacks and meals in advance. Ensure that you stick to the plan. Be sure to eat small portions or in moderation. Stop eating before you are truly full.
Avoid Emotional Eating
Don’t overindulge in food when you are stressed, bored, low on energy or lonely. Instead, take a nap, talk to friends, go out or do relaxation exercises, such as yoga. Listening to music and soaking in a hot bath may help as well.
Drinking at least eight standard glasses of water per day may help you lose weight naturally. Water triggers metabolism and is as a natural appetite suppressant. Avoid drinking dehydrating fluids, including alcohol, sugar-sweetened drinks and coffee.
Studies indicate that lack of sleep interferes with the balance of hunger and fullness hormones namely, ghrelin and leptin. When you don’t sleep well, levels of ghrelin and leptin scale up and lower respectively, stimulating your appetite. This eventually makes you eat late-night snacks or foods that contain high amounts of carbohydrates. Make sure that you sleep for at least eight hours every day. Turn off your TV, put your phone in a different room and avoid other distractions that may affect your sleep.
Exercising moderately for about one hour per day may help you burn calories and, ultimately, lose weight. Swimming, cycling, doing aerobics, walking and running are good ways of increasing your activity levels. You’ll want to do cardio and follow with strength training. Be sure to do the exercises in intervals. Try to break sweat when exercising. Consult with a medical expert if you have a chronic condition or don’t exercise frequently.