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Weight Loss Tips

weight loss

“WEIGHT LOSS DOESN’T START IN THE GYM WITH A DUMBELL,
IT STARTS IN YOUR MIND WITH A DECISION.”

TOP 10 WEIGHT LOSS TIPS

1. Eat fat burning nutrients.

Calorie balance is the key to successful weight loss. There are a number of vitamins and nutrients, which you can incorporate in your diet, which will help in speeding up your progress

For example, green tea has been found to help weight loss by giving you more energy, raising your metabolic rate and suppressing your appetite. It has even been shown to boost fat oxidation by 16% over a 24-hour period in clinical trials too.

Eating foods high in vitamins B6 and B12 such as meat, fish and milk, as well as cruciferous vegetables like broccoli that are high in chromium are all linked to better body composition and lower body masses.

green tea

2.   Eat slowly

There is a lag between starting a meal and feeling fully satiated. If you eat very quickly there is no time for your body to register that you have just eaten and therefore are not hungry any longer. One simple hack is to make sure that you eat slowly. Chewing food thoroughly is another way of slowing own your mealtimes.

weight loss

3. Walk it off

Granted – intense exercise just after you’ve eaten can cause discomfort, stomach ache and general tiredness. But a gentle stroll if you’re not too full can work wonder for weight loss.

It doesn’t have to be fast, and it doesn’t have to be far – but even 30-minutes of low intensity walking an be enough to help with digestion, regulate blood sugar and control your appetite. It decreases bloating and helps manage indigestion and heartburn too.

weight loss 

Calories burned during everyday activities

Fitness Activity  Calories burned per hour
Walking  297
Jogging     477
Running  783
Weight lifting  234
Cycling  349
Playing badminton  420
Playing Tennis  390

4.  Don’t forget the spice

Some of the most potent thermogenic foods (ones that raise your metabolic rate and help you burn more calories) are spicy. Whether it’s piperine from black pepper seeds or capsaicin from cayenne pepper, there’s no denying that spices will help you shred fat.

As an active compound in black pepper, piperine makes up around 9% of it by weight. It is an excellent diuretic and antioxidant, with the ability to improve gastrointestinal efficiency. It also provides a potent anti-inflammatory effect too.

Piperine helps to trigger fat-melting receptors in your body which can help suppress fat cell growth. It can also significantly decrease the size of your fat cells by by inhibiting proteins that regulate fat cell growth as well.

weight loss

5.  Make protein and vegetables the priority

In terms of weight loss, protein is your most important macronutrient. It has the highest thermal effect of food meaning you burn more calories digesting it than you would eating carbs or fats.It has a high satiety value meaning that protein helps you to feel fuller for longer too. And just when you thought protein couldn’t get any better, factor these points in as well – it fuels your body into adding lean mass and it boosts your metabolism on top. Research shows that adding protein to each meal can decrease overall calorie intake.

protein

6.   Out of sight, out of mind

Keep all snacks and other unhealthy foods out of sight. Hunger is a state of mind. We might not be hungry, but the sight and smell of delicious food may make us hungry. So, the simplest thing to do is keep things out of sight. While fasting, it is easiest to stay out of the kitchen entirely.

samosa, junk food, cholestrol, weightloss

Nutritional value Samosa HYP Protein bar
Net Weight 90g 58g
Calories 290 Approx 234 Approx
Fat 12.3g 7.7g
Saturated Fat 9g 3g
Trans fat 300mg 0mg
Cholestrol 50mg 0mg
Carbohydrates 44gm 27gm
Protein 2gm 20gm
Sodium 200mg 125mg

Are the results pretty shocking?  The health benefits are less and side effects are more! Instead we recommend you to pick protein bars than eating a samosa. This not only serves as a snack but it also filled with the right amount of calories that is required for the smooth functioning of your body. 

7.  Use a smaller plate

The smaller plate size helps convince our brain that we are finished eating. Adults tend to use external cues to figure out when to stop eating. We also have been trained by years of eating everything on our plates to rely on these external cues to tell us when to stop eating. Children will stop eating whenever they are full. Adults will keep eating until everything is done. Luckily, we can use this to our advantage now, and use smaller plates for serving.

 weight loss

8.   Drink plenty of water

Yes, yes, we know – drinking water is an obvious one. It’s healthy and life-sustaining so it’s obviously pretty important. But did you know that drinking water can also directly help with weight loss too? That’s right. Not only does it help to keep you hydrated, give you energy, boost your immune system and improve your complexion – it ramps up your metabolism and keeps you feeling full too.

It has been proposed by a number of experts that absolute increases in drinking water may promote weight loss by altering metabolism, and relative increases may promote weight loss by lowering total energy intake.

weight loss

9.  Try a few different diets

The key to losing weight and shredding fat is a calorie deficit – there’s no discussion there. But how you achieve that deficit is up to you. There are so many different diets around that you’ll definitely find one that suits you best if you try a few different ones. Paleo, carb backloading and so on – they can all help you.

Some people prefer a standard restrictive diet that cuts out all junk in favor of ‘clean’ foods. Others prefer a more flexible approach such as ‘if it fits your macros’ dieting. Some might even prefer to take an intermittent fasting approach.There’s no one diet that’s better than the others – but finding the one that works for you is key. So if you’re currently following an eating plan and it’s just not right for you.

diet

10.  Get a good night’s sleep

Obesity is a hormonal imbalance, not a caloric one. That is how sleep deprivation can cause weight gain. Because it can mess up our hormones leading to weight gain. After all, sleep deprivation carries no calories nor carbs. However, the fact that poor sleep leads to obesity is well accepted.

Any theory of obesity that cannot account for this is incomplete. The hormone in is cortisol, the stress hormone. Excess cortisol will make you fat just as surely as excess insulin. Since many of us are sleep deprived, getting a good night’s sleep is good advice for everybody.

weight loss

 2 IRRESISTIBLE WEIGHT LOSS SMOOTHIES

Everyday Green Smoothie

weight loss smoothie

  The green smoothie is the first type of smoothie that may come to mind when it comes to helping you lose weight. It isn’t too sweet, and it’s balanced with healthy fats, plant-based protein {chia seeds!} and a healthy dose of greens for good measure.

INGREDIENTS

SERVES 1

  • 1/2 pear
  • 1 1/2 cups Baby kale
  • 1/2 tbsp chia seeds.
  • 1 1/2 tbsp Apple Cider Vinegar
  • 1 cup unsweetened almond milk
  • 1 pinch Pink Himalayan salt
  • 1 cup ice

DIRECTIONS

  1. In a blender combine: pear, baby kale, chia seed, apple cider vinegar, unsweetened almond milk, salt, ice. Blend until smooth.
  2. Add more almond milk until desired consistency achieved.

Creamy berry Smoothie

WEIGHT LOSS SMOOTHIE

The silky texture of this energy-inducing smoothie comes from its secret ingredient: soft tofu. Soft tofu is a stealth ingredient packed with plant protein and provides your body with a calcium boost. Bring out the rich creaminess of any fruit smoothie by adding soft tofu to the drink.

INGREDIENTS

SERVES 2

  • 1 cup Freshly Frozen Whole Strawberries
  • 1 cup Blueberries, frozen, sweetened
  • 4 oz Soft Tofu
  • 1 tbsp Almond Butter
  • 1/2 cup Almond & Coconut Milk, Unsweetened
  • 2 Ice Cube

DIRECTIONS

  1. Combine all ingredients in a blender.
  2. Pulse until smooth.

NOTE: Add 1 to 4 ice cubes, depending on your taste. Additional cubes can be added for a colder-temperature smoothie or one with a thinner consistency.