We have compiled the Top 5 ways on How to Lose Weight as follows:
1. Drink Water Before Meal
Importance of water
Water is essential to the human body and constitutes 75% of muscle, 90% of brain, 22% of bone, and 83% of blood. Vital bodily processes like regulating body temperature and carrying oxygen and nutrients to body cells rely on water. One thing that recent studies have found to be affected by water intake is weight loss.
Proven results of losing weight by drink water before meal!
A research conducted in Virginia, USA studied the effects of drinking 2 glasses of water before each meal. The study used a sample group of 48 adults with ages between 55 to 75 years. The participants were divided into two groups to compare the weight loss results. Both groups committed to a reduced calorie diet, but one group drank 2 cups of water before every meal, and the other did not. After 12 weeks, the water drinkers’ group showed an increased weight loss of 5 lbs. compared to the other group.
The results that were presented in the National Meeting of the American Chemical Society in Boston are considered the first scientific look at the effects of water on the weight lost, providing concrete results to a concept that was known, but not yet scientifically tested before.
Another study conducted about water effects on eating habits have shown that drinking 2 cups of water before a meal reduce the amount of calories consumed in the meal by 75-90 calories. Although this study does not offer the exact difference in the weight loss but it points in the direction of one of the reasons behind water’s effect on weight loss.
Water fills up the stomach with zero calorie content leaving less room for food, and promoting a feeling of satiety. When drank before a meal, this reduces the amount of food consumed in meal as the individual’s stomach is already partially filled with water, and has less room for food. Another reason that could lay behind this effect is satisfying thirst with water, leaving less room for sweetened juices and sodas that would otherwise be used to satisfy thirst. Water, being a zero calorie drink spares the drinker to consume extra calories carried by these drinks.
2. Avoid Eating After 8pm
Do not eat at night is the advice that everyone had already heard or read somewhere, as a recommendation for weight loss. Those who give such advice further recommend rather eating in the morning. But, there is no scientific evidence in the support of this recommendation. While studies have found that overweight or obese people eat more in the evening. And it’s logical, if you consume calories before you go to bed, you won’t have the chance to burn them. Studies have found links between eating in the evening and gaining weight.
What about water?
As per the myth about “after eight consumption” for liquids says that you should not drink any water or beverages in the evening. This is false and you should not follow this rule. A hydrated body is a healthy one and if you want to maintain a body that permits you to follow other diet programs and perform physical exercises, you should be constantly hydrated. On the other hand, it is better to avoid beverages that are high in calories such as coke and coffee.
Rules of a good eating habit!
Here are the golden rules for dinner if you wondered how to lose weight fast:
– Avoid fatty foods (fried), sweet, alcohol and stimulants (tea, coffee, cola).
– Do not overlook the fact that the protein intake should increase with age.
– Do not neglect carbohydrates (cereals, bread, pasta, potatoes and rice).
– Eat fruits and vegetables consistently.
– Drink enough water.
How to serve your dinner!
So, if you want to have a healthy diet and to maintain a program that will help you reach the objective of weight loss, you should be careful not only what you eat, but, also how and when you eat. So, avoid eating after eight and totally giving up the midnight snack. Another advice is to stop eating in front of the TV and instead have a family dinner. It helps your brain focus on the food and also it will strengthen the bonds between the family members, because as they say: “A family who eats together stays together”.
Be sure that you have your 8 hours of sleep daily, because a rested body can burn fat faster than a tired one. Also, the tiredness feeling is sometimes interpreted by your body as hunger and that is one of the reason for which the today society is suffering from obesity. We sleep lesser and we eat more. So have a nice rest and avoid coffee in the evening, because even if you manage to fall asleep after drinking coffee, your sleep will be not as resting as it would be regularly.
3. Reduce Intake of Carbohydrates
Carbohydrates are an essential part of any balanced diet as they are the primary source of energy for the body. Without carbohydrates, the body will not be able to function properly. Carbohydrates, however, is one food group that has a lot of variations, and should be consumed with a lot of thought put into the food choices to avoid possible weight gain.
Types of carbohydrate
There are two groups of carbohydrates; simple and complex. Simple carbohydrates provide the body with the very basic form of carbohydrates: sugar, also referred to as glucose. This glucose is the body’s source of energy used to fuel internal body processes. Sugar can be found in fruits, candy and refined sugars like white sugar. Complex carbohydrates are referred to as starches and are present in corn, legumes, starchy vegetables like potatoes, and grain products like bread and macaroni. These complex carbs take a longer time to be broken down to glucose by the body and tend to stay in the stomach for longer time period.
Reduce Carbohydrates consumption
The problem with carbohydrate consumption is that these get digested very quickly allowing a feeling of hunger only a few hours after a meal. This poses a problem for weight loss programs where staying fuller for longer is of high importance. When carbohydrates are eaten, they are quickly converted to the glucose. When blood glucose levels rise, insulin is released by the pancreas to stabilize it. This hormone that is responsible for body fat storage converts glucose into glycogen to be stored in the liver and muscles. The human body is only capable of storing a limited amount of glycogen; the rest of the glucose is converted into body fat.
The insulin level in the blood does not go down as fast as the glucose level. Instead, it lingers in the blood which causes sugar cravings. This sugar-insulin cycle is the main reason for sugar craving and is one of the strongest causes of weight gain. The process of weight loss requires that the body uses stored fat as fuel. Cutting back on carbohydrates is therefore essential to the process of weight loss.
4. Have Fruits Before Meal
Often, fruits are considered not so good in a diet program for weight loss. They are considered as too high with sugars, and sugars will be converted into fat. But according to research by Barbara Rolls, all fruits are not equal in this regard, and some fruits are real generators of weight loss. The scientists use a scale of energy density to classify which fruits are most favorable to reduce your appetite and increase metabolism to burn fat faster. By eating this fruits you will consume 20% less calories and you will eliminate 35% more fat. The principle is that a fruit contains a lot of water, so it can retain soluble enzymes. Research School of Medicine, Stanford University, suggests that these enzymes, more than 1200 types preserved in some fruits, promote the proper functioning of the liver to convert nutrients, boost metabolism and eliminate toxins and fat cells.
Summer fruits are the best for losing weight!
Summer is the best time of year to eat these fruits. UV rays increase the production of certain endocrine hormones involved in satiety, well-being and boosting metabolism. Weight loss will be greater in the summer season than any other time of the year. Fruits are classified according to their energy density. Those fruits which contain a high ratio of water, fibers, and enzymes are the most useful ones for a better life and body.
Top 15 fruits for a diet program
Here is the list with the top 15 fruits which will help you obtain the wished weight loss:
How many fruits can you eat?
If the ideal daily consumption is 3 fruits you can consume more avoiding other foods high in sugar or starchy foods like bread or potatoes. Despite, being high in carbohydrate compared with watermelon, cherries can be eaten in peace. Enhance the flavor of red fruits like strawberries by using a cane or brown sugar. Fruit pastry cream free can be consumed at a rate of twice a week. Contrary to popular belief, bromeliad which is an active ingredient in pineapple does not dissolve the fat but degrades proteins. Thanks to this property, it enters into the composition of certain drugs by eliminating edema and by losing a little weight. So, it is the myth that fruits are not good for losing weight is now proven wrong and you can enjoy the sweetness and healthiness of them whenever you want.
5. Eat Your Meals Slowly
Are you the type that grabs food as you go? It may help if you know that eating your food fast affects your health. It seems an irony that when earning money is to live a happy life, most of the people hardly spend time for the values of life, which bring true happiness. Eating your food fast not only affects your physical wellbeing, it is also a reflection of the state of mind you are in – a mind that is restless and this naturally leads to stress.
Importance Of Eating Meals Slowly
Forget the fast-paced world for sometime; let your workload take the back seat while you are dining. Slow eating brings in various benefits. Here is some food for thought for you.
Avoids Overeating: Did you realize that it takes your brain 10 minutes to recognize that you have had your share of food? This is one of the most important disadvantages in eating fast as before your brain could raise alarm, you would had your second helping. This is overeating in block letters. If you eat slowly, you will be ready to quit the table when your brain tells you that your stomach is full.
Controls Weight: Fast eaters run the risk of gaining more weight. Studies have proved that intake of calories is lesser in slow eaters. Thus, without straining much physically, you manage to lose some weight. However, it is no excuse for not exercising. By eating slowly, you limit your calorie intake, thereby helping you with your weight loss program.
Improves Digestion: Eating slower involves chewing your food thoroughly. The enzymes in saliva break down your food, which helps in improving your digestion. When your digestive power increases, the risk of being affected by digestive disorders is minimal.
De-Stresses The Mind: When you eat fast, you add to the stress that already exists in you. When it is time for food, ensure that it is ‘food time’ only. Focus on your food, enjoy the taste, consider the benefits of the food you eat and never think beyond. This practice helps to keep you relaxed.
Tips On How To Eat Slower
For those who had been pushing in their food within minutes, eating slower might sound too hard a task. Honestly, it is easy if you start enjoying it. Here are some tips for you to get started.
- Begin with tasting your food. Take time to study the flavor and the texture. You are supposed to be enjoying what you eat. Go ahead and you will soon find that you look forward to your meals.
- Avoid getting distracted. Say ‘no’ to newspapers, books, television and phone while you are eating.
- You can chew your food up to 15-20 times before you send it in.
- You can try using smaller utensils, which may extend your meals session.
- Never wait for hunger pangs. Start eating when you begin to feel hungry. This helps you to eat slowly. Letting you starve before you dash for the table will not only make you eat more but will make you enjoy less.
- Help yourself with small portions. Since one tends to eat what is on the plate, it is better to go for a smaller plate and smaller portions.
Eat Well To Stay Well
Enjoy every second you are at the table with your family. It is only food that you can never have more than what you can possibly consume unlike the other needs in life. Eat with relish and you will feel the glow in you.