Best way to lose weight.
Losing weight is a dream of so many people but unfortunately very few are able to stick with it and make it happen. Why?
This is because of the equilibrium, your body hates change but you need a change!
So, how to do it? We’ve provided you that exact ways which you can follow to actually lose your weight.
There’s no need for you to carry that extra burden of fat with you.
Its damaging your health too. So, if you’re determined to lose weight, these tips will guide you in it.
If you have been searching how to lose weight or how to lose weight in 7 days or how to lose weight naturally or how to lose weight fast in 2 weeks. Your all questions are probably answered here!
These are the best way to lose weight for men as well as women.
So, follow these weight loss tips and stick to them and we’ll meet and talk when you’ve actually achieved your goal, lost your weight and got in shape. All the best and cheers!
Best way to lose weight
- Drink more water
You’ve often heard this before but do you really drink as much water as you need to?
Water literally burns the fat on your belly. Its one of the best natural ingredients to lose weight naturally.
For this, buy and have a water bottle always near to you. This will cut out the burden of having to go to the kitchen to get the water.
We’ve specifically mentioned cardio and not just exercising.
This is the best way to lose weight. This is because the sole purpose of cardio is to burn that fat on your belly.
Do it in the morning, its the best time for it.
You can easily find out the cardio exercises but to cut down your work let me mention some cardio exercises which I too perform. Some of the best cardio exercises are Jump Rope, Knee Taps, Butt Kicks, Jumping Jacks, Fast Foot Shuffle, Switching Mountain Climbers and Bicycle Crunches.
Check out these cardio exercises on YouTube and how to exactly perform them.
Perform them at least 3 times a week consistently.
3. Eat healthy foods
This must be your top priority if you want to lose weight and get in shape.
If you really love your body then you must provide it the right fuel to perform at its best. You cannot expect a good and healthy functioning body if you stuff it with junk foods.
Include fruits and vegetables in your diet. Fruits and vegetables are the best foods for you and also they don’t have any side effects.
4. Avoid junk foods
This is related to the above mentioned point.
Avoid junk foods. I know its difficult because if it was easy, you’d have stopped eating it very earlier!
So it can’t be avoided in one go, right!
So you need to limit yourself gradually i.e if you’re eating junk foods daily like burger, pizza or anything else of that sort then limit yourself to eat on alternate days with a gap of 1 day then next week take a gap of 2 days for eating junk foods then gradually decrease it to once a week then to once a month. This is how to lose weight in 7 days.
When you reach a point where you can limit yourself to eat junk foods only once a month, that wouldn’t do any harm.
5. Avoid sugary drinks
When our sweet tooth kicks in, we’re often tempted to chug a can of soda or some fruit juice.
However if we’re determined to lose weight, this sugary addiction must stop. It has been proven by the doctors from the Department of Nutrition at the Harvard School of Public Health that drinking sugary beverages contributes to being overweight and obese.
Also read : 15 Books on becoming a better person
How to lose weight
6. Remove stress
According to a study from Ohio state university, stress slows down our metabolism.
Its more when we’re stressed out we tend to eat more sweet, greasy and salty foods. Scientists say that consuming high-calorie products in stressful situations affects our metabolism and causes weight gain.
So avoid binge eating at all costs when you’re stressed. This is how to lose weight naturally.
7. Have green tea
According to Dr. Margaret wester terp plantinga of Masstricht university, drinking green tea may help to lose weight.
This is bacause its loaded with antioxidants called catechins which enhances its fat-burning capabilities.
8. Avoid sleeping during the day
Science proves that people burn less fat when they sleep during the day and are active at night.
A group of researchers from the University of Colorado studied 14 healthy people for six days. During the first two days subjects slept during the night and didn’t have daytime naps then they changed their sleeping patterns to imitate owls sleeping schedules.
It turned down that when people took a nap during the day, their metabolism worsen since their biological clocks didn’t completely flip to fit their schedules.
If you work night shifts, doctors recommend reducing the number of calories you consume. This is how to lose weight fast in 2 weeks.
9. Hide unhealthy foods
Apply this rule to unhealthy foods.
Out of sight – out of mind. According to a study by scientists at Ohio state university, you crave unhealthy snacks more when they’re within your reach.
This finding is reiterated by doctors at Cornell university and Technical research center of Finland in their research.
Keep unhealthy foods in the cupboard and not on your coutertops, you can switch to healthier options such as a bowl of fruits if you can’t stop snacking.
10. Have fresh air
Research from the National institute of diabetes and digestive and kidney diseases and the National institute of health suggests that cool temperatures in a room influence brown fat.
Brown fat is a fat layer that protects the body from freezing, as a result, it splits white fat and burns chemical energy to create heat. Subjects had to sleep in rooms with different temperatures – neutral, cool and warm.
After four weeks of sleeping in a cool room men got rid of a great amount of white fat from their abdomens.
This is the best way to lose weight for men.
How to lose weight in 7 days
11. Brush your teeth more often
Brushing doesn’t only clean your teeth, it can also help in the fight against excess weight if you brush during the day.
Around 14,000 people took part in a research project conducted by the Catholic university of Korea and Korea university. The research showed that there’s a link between brushing your teeth and losing weight.
Toothpaste removes leftover food from your mouth and it stops communicating with our receptors.
Our brain recieves a signal that says lunch is over!
12. Don’t count calories
Nutrionists recommend that you stop focusing on calories and pay more attention to the quality of the products you eat since not all calories are equal.
This is the best weight loss tips. For example, a high calorie burger can be harmful but high calorie nuts are useful.
Vegetables, nuts and seeds are natural and minimally processed and they all contain more useful and healthy elements than their powdery dietary analogues.
These products help us get used to new diet and enrich our body with vitamins and minerals and satisfy hunger.
13. Laugh more
This isn’t a joke!
Since your laughter uses about the same amount of energy as walking since it involves different muscles especially abdominal ones. Data gathered by a team of researchers at the Department of medicine at Vanderbilt university showed that 15 minutes of laughter can burn 20 to 40 calories.
So, watching comedy shows may help.
You can even sign up for a laughter yoga club, currently there are around 6000 groups worldwide.
14. Limit screen time
Here’s another simple way to increase your metabolism.
Remove the blue light from your phone if you use it before bedtime, however experts do say that its better to avoid screen time completely before going to sleep. This is the best way to lose weight.
A study conducted by scientists from the Department of physiological anthropology at Kyushu university showed that bright light confuses our brain which then stops producing melatonin.
Our metabolism is tightly connected to our sleeping patterns and the amount and quality of our sleep. Adjust the light tones emitted by your screens and you’ll see an improvement in your sleep.
15. Sprint interval training
Follow the two and a half minutes rule.
This rule was established by scientists at Colorado state university and Shultz medical campus. They call it Sprint interval training and it requires a 2.5 minutes intense workout everyday.
The thing is 5 to 30 seconds of hard exercise during a workout for example speeding up or riding a bike or running on a treadmill with four minutes break may increase your metabolism and you’ll burn an extra 200 calories.
Do high-intensity exercise and always give your 100% to burn more fat.
How to lose weight naturally
16. Eat less but more often
Its easy when you eat frequently, you let your body know that there’s no need to accumulate fats.
When we skip a meal, we send the opposite signal and we tend to eat more. Based on research from the Department of nutritional sciences at the University of Toronto, eating little and often reduces cholesterol levels by 15% and insuline levels by almost twenty eight percent.
Insuline plays an important role since it controls the level of sugar in the blood.
If there’s a lack of insulin, glucose neither produces fat cells nor muscles. This is how to lose weight.
17. Have enough sleep
A few more words about getting good sleep.
A healthy eight hours of sleep contributes to great metabolism. It can also help you get rid of unwanted belly fat.
In a study conducted by assistant professor Murray Pierre at Columbia university and assistant professor Ira Schechter of Columbia university medical centre showed that subjects who slept less than 5 hours were more prone to weight gain and obesity than those who had sufficient sleep.
18. Have cheat meals once a week
Once a week break a diet deliberately, cheat meals are rather popular practice among amateurs and professional athletes.
This is how to lose weight in 7 days. This means that you break your diet once a week, you’re allowed to eat everything you want even if these foods are banned from your diet.
The secret behind this lies in tricking your mind.
When you know, you’re going to be rewarded for your efforts its much easier to refuse bad food to satisfy your spontaneous desires.
19. Do not drink your calories
Do you prefer having a fruit smoothie over eating fruits?
Do you like having soups when you eat out instead of eating those vegetables? If yes then this is your first step towards cutting down on a lot of calories.
Fruits and vegetables have fibre which when you eat, keep you satiated for a longer time.
If you drink a sweetened fruit beverage, you are not only loading up on a lot of calories but it can also increase your hunger and the next time you eat, you’ll end up overeating. Start eating your calories and avoid drinking them and see the world of difference in your fitness levels.
20. Avoid toppings and dressings
A colourful salad is mostly the go to choice for someone looking to cut down on a lot of extra calories or even if you’re looking to lose weight, vegetables definitely help you stay satiated.
This is how to lose weight naturally. But did you know, the more your choice of toppings in a salad bowl, higher is your calorie consumption and lesser are your chances of losing weight.
How to lose weight fast in 2 weeks
21. Have smaller plates
This can be a very practical, simple and beneficial tip.
A survey says that today’s plates are 40% larger than what they were on an average in the 80’s. Isn’t it too much?
So, what you need to do is, the next time eating in a buffet, try serving the main course on dessert plates or the bowls bacause they are obviously much smaller compared to the main course ones. You will be surprised to see how you did not overeat.
22. Pack the meal
Take half the food home when eating out.
If you’re eating out or ordering in food, there are high chances that you are overeating. One study found that people who successfully maintain weight loss often share food or order half portions when they eat out.
This is how to lose weight fast in 2 weeks.
Restaurants serve standard portions, applicable for people with varying appetite, activity levels and requirements.
23. Eat slowly
If you start taking longer to eat a meal, you will cut down on a lot of unnecessary calories.
What happens is if you start eating slow, you will cut down lot of calories. Fast eaters eat larger portions than their body’s requirements.
This is because it takes approximately 20 minutes for your brain to register that you are full and to send out signals of fullness.
Leisurely eating allows ample time to trigger the signal from your brain that you are full. So this way you will probably eat a smaller portion.
24. Have a meal diary
The best way to cut down on unnecessary calories is to keep track of them.
Have you been hearing this way too often but not able to actually implement it? Then, this is the right time to start.
When you are accountable for what you eat, you will eat more mindfully and responsibly.
This is the best way to lose weight for men. Maintaining a food diary helps you to avoid binging out of boredom and stress.
You will start realizing that you were probably eating more than what your body required or more than what you think you were eating.
This is because people think they are eating less but they actually would be eating a lot more. A meal diary will help you keep track of this.
25. Serve a quarter
Serve a quarter of what you can eat.
We are just so used to filling up our plates completely and then begin eating, you probably have to do the opposite. Start with really small portion size, so serve only a quarter of what you can eat.
Also read : 97 Long love messages for her
Best way to lose weight for men
26. Add protein to every meal
If you have a breakfast option of protein-less meal, this leads to overeating and makes you crave for lot of snacks in no time.
This is one of the best weight loss tips. So start adding a source of protein in every meal that you eat, especially in the main meals, which includes breakfast, lunch and dinner, to see the difference.
27. Learn to read food labels
If you are doing a lot of convenience food, and if that comes handy to most of us then its important that we start understanding the food labels, especially if you are not able to cook at home or cannot have fresh foods accessible.
If you are someone who is overly dependent on packaged and convenience foods on a regular basis, it is important to read food labels and choose the relatively better option. So what do I mean by this?
Check the first 4-5 ingredients and avoid the ones which have sugar and its alternatives, vegetable oils or salt and its derivatives.
28. Opt for good fats
Fat is as important as protein or carbohydrates in a meal, if not more.
The best part about fat is you do not need them in higher portions, unlike the other two, just a little would do the trick. This is one of the best way to lose weight.
If you skip them, there are chances you load up on calories.
So, the next time you feel like having chocolate after a meal, try having a couple of nuts, any nuts of your choice eg. walnuts, almond, cashews etc.
Disclaimer : Study Statistics and Research Credits belong to their respective owners.
Now, lets clear some of the most asked FAQs.
1. What exercise burns the most belly fat?
=> The most effective exercise to burn stomach fat is crunches.
2. What exercise burns the most weight?
=> Walking, Jogging and Running.
3. How can I lose weight fast?
=> Limit the number of hours that you can eat during the day.
4. How can I drop 20 pounds in a week?
=> Drink more water and increase your protein intake.
5. How can I reduce my tummy in 7 days?
=> Include aerobic exercises in your daily routine.
6. How can I lose my belly fat overnight?
=> Move your body.
7. Is working out 30 minutes a day enough to lose weight?
8. Which cardio burns the most fat?
=> Squats, Jumps and Pushes.
9. What exercises burn the most fat at home?
=> Quick Step Ups and Frog Jumps.
10. How do I kick start my weight loss?
=> Eat plenty of fruits and vegetables.
Follow these tips on best way to lose weight, be consistent at it and then enjoy the fruits of your efforts and consistency!
Thank you so much for visiting and subscribing to my newsletter!
Please comment below and share it with your friends!!
Have a great day!!!! 🙏🙏