Being overweight /fat is okay if you are healthy. In our society, many people think that being overweight is an appearance issue. But doctors say that being overweight is a serious medical concern because it can seriously affect a person’s health. Everyone can lose weight to be healthy. In this article, we provide 13 tips for healthily losing weight.
1.Add protein for break
the most important nutrient that helps with weight loss. So, a high amount of protein intake boosts metabolism. Eggs, nuts, sardines, oats are the best protein choices that can add to the breakfast.
40 studies found that intermittent fasting is the most effective way to lose weight. The most popular intermittent fasting methods are:
- The 16:8 method
- The 5:2 diet
- The warrior diet
- Eat stop eat
- Alternate-day fasting(ADF)
Among those methods, the 16:8 method plan is one of the most popular styles of fasting for weight loss.
3. Low Carb Diet
This diet is another way to lose weight and improve health. Below you can get an idea of several foods to eat and don’t eat when you are on a low carb diet.
- Eat: Meat, fish, eggs, vegetable, fruits, seeds, healthy oils
- Don’t eat: Sugar, wheat, trans fats, highly processed foods
4. Drink More water
According to the studies, 2 liters of water per day is helpful to assist with weight loss. Water is 100% calorie-free and increases your metabolism. And also water helps you to stay full.
Important: Keep in mind that water is just one very small and important piece of the weight loss puzzle. So if you need to lose a significant amount of weight, you have to do a lot more than just drink water.
5. Drink black coffee
Without adding too many sugars, black coffee is a good drink for losing weight. Coffee contains nutrients that lead to better heart health.
Caffeine, which boosts metabolism improves energy and can promote weight loss. You can add honey instead of sugar to sweeten your black coffee.
6.Use smaller plates
Using smaller plates helps some people automatically eat fewer calories.
7.Spice up your food
Spicy foods reduce appetite and increase energy expenditure. Spicy food increase metabolism, burn extra calories.
8.Eat more slowly
Fiber is especially very helpful to lose belly fat. Studies have shown that people who eat more fiber have a lower risk of belly fat.
9.Get good sleep
Sleep is most important in many ways. Studies have shown that hours of sleeping is very effective for losing weight and also it helps to reduce your stress. So, get enough hours of sleep.
10.Avoid sugary drinks
By stopping drinking soda you will be able to cut 150-200 calories from your diet per day. When you trying to lose weight what you drink is more important than what you eat. Many sugary drinks do not contain any nutrients. So by avoiding those sugary drinks like sodas you will be able to stay healthy.
Research finds that people who eat more slowly tend to lose weight than people who eat fast. People who eat slowly have better digestion and feel fuller faster.
Only do dieting is not enough if you want to lose weight faster. If you burn more calories than you get, then you will tend to lose weight faster. Doing exercise is more important not only to lose weight but also to stay healthy and maintain weight loss. It is great to do at least 30 minutes of workouts per day to burn calories.
13.Stay positive and motivated
Stay positive is a powerful key to the success of personal change. Losing weight is not a simple goal that you can achieve within few days. So you have to stay positive and motivated for a long time to see outstanding results. Some of the above tips are purely dietary including adding more protein for your portion, cutting sugary drinks.
Others such as good sleep or workout routing are more lifestyle-based tips. However, weight loss is a journey. If you implement these tips, you’ll be well on your way to your weight loss goals.