When it comes to reaching our weight-loss goals, we've got about as much patience as we do sitting in traffic when we're already late for work. But in order to get to your goal as quickly as possible, you've got to forget about crash dieting. That's because making strategic tweaks to your diet and exercise plan, rather than skimping on calories and exercise bingeing, is the fastest way to torch fat and keep it off.
Sometimes losing weight does not need to follow a strict diet or daily visit to a gym. There are strategies that are also effective in losing weight. Most of the time, it is self-discipline that we need to do to be able to lose the extra weight.
Here are 5 tips approved experts for losing weight beyond just diet & exercise:
1. Reduce Your Caloric Intake
When it comes to losing weight, there is no way to spot-treat, or only lose weight from 1 part of the body at a time. If you want to lose weight, you will need to reduce your caloric intake.
Cut out about 500 to 750 calories daily from your diet. This small decrease in calories can help you lose about 1 to 1.5 pounds per week. Aiming to lose more weight than this per week is generally not advised by health professionals. Use a food journal or online tracker to get an idea of how many calories you currently eat daily. Subtract 500 to 750 from that total to get an idea of how many calories you should consume daily to result in moderate weight loss.
2. Eat A Protein-Rich First Meal
A high-protein breakfast – think one with eggs or Greek yogurt – is proving to be a winning weight-loss strategy. Studies show that dieters who eat high-quality protein as part of their first meal help ward off hunger pangs, reduce cravings and help them lose fat while maintaining lean muscle mass.
A study with overweight adults found that those who had an egg-based breakfast significantly reduced their calorie intake throughout the day and snacking between meals compared to those who ate a bagel-based breakfast with the same number of calories.
3. Get Enough Sleep
According to a study, people who slept for 8.5 hours a night for two weeks lost nearly twice as much weight on average than participants who slept 5.5 hours per night, despite the fact that they followed the same diet and workout plan. That's because when you get a good night's sleep, your hunger hormones, like ghrelin and leptin, stay in check. That means you're not going to wake up with a sudden hankering for a bacon, egg, and cheese.
Skipping sleep makes your brain's reward zone react to fatty and sugary treats way more enthusiastically. What's more, a study found that people who didn't get enough sleep ate an average of 385 extra calories that day. In short, more sleep = less calories in your mouth and less fat on your body.
4. Drink Plenty Of Water
Staying hydrated is crucial to maintaining your body's normal functions and studies have shown that drinking plenty of water can also help you shed pounds faster. This is partially due to the fact that water helps keep you full so that you eat less. Aim to drink at least 8 to 13 glasses of water per day. Drink 1 to 2 glasses before each meal to help curb your appetite and make you fuller faster.
5. Limit Alcohol
Based on national surveillance data, adults of all ages are drinking more alcohol, and many are binge-drinking. One of the most effective ways to lose weight is to cut back on your alcohol intake – or avoid it completely. A couple of glasses of wine with dinner or a couple of beers while watching a football game is 300 extra calories. What’s more, alcohol can increase your appetite and make you crave calorie-rich choices. In one study, researchers found that men who had one alcoholic drink before lunch ate, on average, 85 additional calories – that's 11 percent more calories – during their meal than when they did not drink wine, beer or a spirit.
Proper diet and exercise can help lose and maintain weight, but having self-discipline with your habits can also help you lose more weight. In this post, I shared with you the 5 tips approved by experts for losing weight beyond just diet & exercise.
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