[Guest Post by Sophie Addison]
Do you want to lose weight for summer or an upcoming event?
The key to successful weight loss is about changing lifestyle habits and becoming more physical throughout your daily lifestyle.
Instead of giving you a one-size-fits-all weight loss plan, we’ve come up with ways to lose weight without starvation, insane workouts, or inconsistent habits that will cause you to gain the weight back.
Here are 7 ways to lose weight by following expert fitness ideas:
- Make a heavy breakfast
Many assume that eating a high-calorie breakfast will cause weight gain, but it is entirely the opposite
Your insulin sensitivity increases after breakfast as this determines how your body responds to the hormone insulin. When you break a fast of at least 12 hours, you prime your body for weight loss throughout the day.
Having rich sources of protein is ideal. Be sure to include omega-3 rich eggs, lean meats, and organic low-fat dairy and whole grains like quinoa or steel-cut oats.
- Eat Plenty of Fiber
Foods that are rich in fiber are usually low in calories.
Fruits, vegetables, legumes and whole grains all contain rich sources of fiber. This means that you can eat large amounts without worrying about consuming high amounts of calories.
Fiber-rich foods are fulfilling as they take a longer amount of time to break down in the digestive system which slows down the rate of digestion to make us feel fuller longer.
It is recommended to consume about 25-50 grams of foods that are rich in fiber daily as this will ensure to balance the soluble and insoluble fiber intake.
- Control Some of Your Portions
Choose the feeling of satisfaction instead of feeling stuffed during your meals.
Your portion sizes of foods like starchy carbs, fruits, and dairy foods affect some calories you take in. Studies show that Americans often underestimate the size of their portions, especially when dining at a restaurant.
The best way to control food portions is through spoons or measuring cups to see how much food you consume.
When dining out, you can ask the waiter to split your meal in half and take it home. Studies show that the average women are recommended to consume 3-4 oz. of lean protein along with half a cup of whole grains per meal. This should also include at least 2 cups of bright fruits and vegetables for a successful weight loss.
- Get Enough Sleep
According to Glozine health news, having little or too much sleep can put a toll on your body – caused you to feel stressed, overtired depression, gain weight and many more health-related issues.
As almost 63% of Americans do not get the recommended 8 hours of sleep daily, this often leads to excessive hunger and fatigue.
As snacks high in fat and sugar make us feel better instantly, they also raise blood sugar fast due to the high amount of refined carbohydrates and saturated fat.
Poor quality of sleep can also increase the levels of ghrelin, which is the appetite-stimulating hormone, and reduce levels of leptin, the appetite-suppressant hormone. As a result, this leads to weight gain.
- Keep Track of Calories
As calories are the energy we get from food, what you eat is either converted into physical energy or stored as body fat when not used – regardless of where they are from.
Let’s say you eat an extra 100 calories a day; this will cause you to gain about 10 pounds within the year. As 1 pound of fat is equal to 3,500 calories, you will need to burn off 3,500 calories or more to lose one pound of weight.
Also watch video on: “How Many Calories A Person Needs Daily?”
Snacks are part of any healthy diet. This is because snacks are a source of calories that our body needs between meals. Just be sure to keep moderation in mind as high-calorie snacks will result in weight gain.
Limit snacks to 100-200 calories and be sure to include the three key macronutrients: fat, carbohydrates, and protein. Steer clear of ingredients that consist of anything refined or artificial.
Consistent snacking will help stabilize blood sugar levels throughout the day without the feeling of hunger pangs.
Choose meals that are high in fiber such as low-fat dairy products, bean dips, fruits with peanut butter and vegetables with hummus. Opt for whole grains with a low glycemic index and always include protein to keep cravings at bay.
- Add More Exercise
Along with a successful diet, the key to weight loss and overall health is to make physical exercise a daily part of your lifestyle routine.
Be sure to diversify your workout as doing the same routine will become boring and your body will get used to it. Perform the exercise in various orders and incorporates new moves into your time.
Target various muscle groups to help you sustain a higher boost in metabolism which will have you burning calories longer. Just be sure to warm up before any exercise as this will prevent you from quick exhaustion.
Sophie Addison is an enthusiast blogger and writer. She is very passionate about writing general health and fitness. She has posted articles on skincare problems, joint pain treatment, weight loss, and woman’s health. Apart from work she likes gardening and listening to music. Connect with her on Facebook, Instagram, and Twitter.
Dr. Becky Gillaspy, DC graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.