Do you want to lose weight? Not? These days, everyone wants to be fit and in good shape. That’s great, but losing weight takes effort and proper planning. You can’t say to yourself that I will lose 10 kilos by the end of the week, and that’s it. No! Such a thing is not possible. To know how to lose weight, it is necessary to deal with this issue scientifically and take principled and purposeful steps over a long period. If you are also looking for the answer to the question “how to lose weight,” do not miss reading the following points.
Let’s have a better breakfast
All meals are important, but breakfast is the meal that determines our eating habits throughout the day. The best breakfast is the one that fills us up and keeps us from craving different things throughout the day. In the morning, we should eat about 400 to 500 calories, and in this meal, we should use proteins and healthy fats. (For example, beans, unsweetened Greek yogurt, nuts, peanut butter, other seeds, etc.). Fiber consumption is also significant (100% fruits, vegetables, and whole grains). By consuming the proper nutrients in the morning, we can keep our blood sugar levels stable and prevent obesity.
Prioritize good and whole foods
If you still ask: “How to lose weight,” we say by knowing the dos and don’ts. One of these don’ts is eliminating all processed foods and additives from our diet. Processed foods and ingredients are rich in salt and contain high sodium levels (the harm of salt). The preservatives in these ingredients are harmful. Instead, in the “shoulds” section, we consume fresh fruits and vegetables, whole grains, healthy proteins, and low-fat dairy products. Let’s remember our limitations regarding the use of salt. We should be aware that the amount of salt in our food should be 140 mg or less.
Let’s not forget the coffee
Do you know anything about the properties of coffee? It is better to start our day with a cup of coffee. Caffeine is a natural diuretic and a rich source of antioxidants that prevent cell destruction. There is no problem with coffee consumption of up to 400 mg daily. If we are not very fond of coffee, we can also use tea. Tea is also a natural medicine. Herbal teas such as dandelion tea or fennel root are also helpful. Studies have shown that consuming green tea is also an excellent answer to the question of “how to lose weight.” For example, in research, a group of people was given green tea, and another group was given a placebo. The group that consumed green tea burned 70 more calories in 24 hours than the others.
Forget sugary drinks
Sugary drinks don’t fill us up as much as solid foods. Drinking juice or caramelized coffee can only fill us up like a plate of protein and vegetables cooked with a stir-fry method. Therefore, to know how to lose weight, we must be careful and pay attention to drinking soft drinks, fruit juice, sweet tea and coffee, and alcoholic beverages. If we consume any of these substances during the day, we will have about 800 extra calories in our body at night; While we are still hungry. Alcohol inhibits the metabolism of fats, making it harder to burn calories.
Buy weights and exercise
Buy weights and exercise. We must remember that sports and strength training causes the formation of solid muscle tissue. It also makes our body have lean muscle tissue and burn more calories during the week and 24 hours a day while working or resting. The more lean muscles our body has, the faster we lose weight.
Exercises and strength training can be started with Swedish swimming, squats, or lunges. Using weights can also be essential in strengthening and shaping the biceps and triceps muscles and having 5-pound consequences (each pound equals 453 grams) at home or work. If we repeat these exercises 3 to 4 times a week, we will soon see our fitness.
Eat spicy spices
Hot spices burn more calories. The reason is that capsaicin is a compound found in jalapeno peppers (a type of hot pepper) and red peppers, and it causes the release of stress hormones such as adrenaline in the body. These hormones cause you to burn more calories. In addition, when there is a lot of spicy food, our body will not tend to eat a lot of it. As a result, we eat less and become thinner. Among the good spices used in this context, we can mention ginger, turmeric, black pepper, thyme, and jalapeño pepper.
Let’s sleep early
It may sound funny, but when we go to bed early, there will be no more temptation to go to the refrigerator. In addition, various studies show that sleeping less than 7 hours a night causes the body’s metabolism to slow down. Therefore, if we are looking for fast weight loss, we should also pay attention to the amount of sleep we have.
Let’s write our food statistics
If we keep track of what we eat, we can lose weight much better and be more accessible—using fitness apps that help count calories is an excellent idea. Writing and using applications make us more aware of what we eat, and in this way, we avoid harmful substances and use valuable substances. In fact, by writing down what we consume, it will be easier to monitor and control our diet.
Walk or go hiking
Only some people are familiar with the benefits of exercise for health. But what do you think is the best time to exercise? Exercising at any time of the day is good, but when we start exercising in the evenings, our bodies will benefit more. The reason is that at this time of the day, our body’s metabolism decreases; Therefore, doing 30 minutes of aerobic exercise before eating dinner increases the body’s metabolism, and for the next 2 to 3 hours, that is, even when our movement and activity stops, we will have more energy. Therefore, again and again, we will not go to eat, and after dinner, we will be in a relaxed state. When the body is simple, we are less tempted to eat again. In a condition with stress in the body that is far from relaxation, the desire to eat increases to some extent and makes us fat.
Do not skip any meals
We must remember that skipping meals does not cause rapid weight loss. Consider this situation if we have a busy day ahead and need more time to eat. For example, in the workplace, in the car, etc., we should carry fruit, snacks, or other snacks with us so that we don’t get hungry. If we starve during the day, we will make up for everything we didn’t eat terribly at night. We should get used to eating all the meals. In addition to meals, we should have a convenient snack twice daily. Staying hungry for more than 3 to 4 hours is not a good idea. Using the phone’s alarm to notify us to eat something can also be an excellent solution to prevent an empty stomach.
We have to drink water
To eliminate excess substances such as sodium from the body, we need to consume water or water-rich foods. Cucumbers, tomatoes, celery, artichokes, watermelons, asparagus, grapes, pineapples, and fruits from the wild grape family, such as blueberries, are water-rich foods. These substances help to expel more urine and have a lot of fiber.
Magnesium, potassium, and calcium are substances that help balance the salt in the body. Foods containing potassium have green leaves, and orange foods such as oranges, carrots, cantaloupe, and sweet potatoes are also in these valuable substances. Leafy vegetables from the cabbage family, especially cauliflower, low-fat dairy, nuts, and seeds, can also prevent bloating. These minerals are essential in lowering blood pressure, controlling blood sugar, and reducing the risk of chronic diseases.
Ignore the “how to lose weight” sidelines
Due to the increasing interest of people in losing weight, there are many advertisements for slimming products. But we must be careful and not get hurt by these advertisements. Just because on the Instagram page of a particular brand, a person who considers himself an expert starts promoting a slimming product using content such as avocado, etc., we should not trust and go for that product. Having a simple plan that we can stick to is enough to lose weight. So it’s better to draw a bold red line around the strange things like the edges of the slimming world.
Don’t put pressure on yourself
Suppose we constantly put pressure on ourselves and seek to blame ourselves for every disobedience to the diet. Nothing will remain for us except stress, depression, and fatigue in maintaining the diet. So, it is better to refrain from limiting and blaming ourselves so much while we are aware that we consume only 200 calories daily. If we can give ourselves a break and eat our favorite foods without feeling guilty, we are more likely to maintain long-term dietary stability. We came to this world to eat, enjoy, and be happy and energetic. So, we don’t need to constantly scold ourselves like a strict administrators about following a strict diet. Following the diet is good, but freely and without fear.
Pay attention to food labels
To have a good body in the long run and to institutionalize positive habits in ourselves, we must gradually change our practices with small steps. One of these habits is paying attention to food labels. By reading the contents of each food item, considering calories, etc., we can make more informed choices.