Losing weight requires you to burn more calories than you consume. Find out how many calories you need each day (Use a BMR calculator) and cut out some calories, don’t go under 1200 calories though! Weight loss is all about calories in vs. calories out, you can lose weight by only dieting; exercise would just speed up the weight loss. A pound of fat is equal to 3,500 calories. Losing one to two pounds per week is a safe and effective approach to weight loss. Therefore, you can lose up to 32 pounds in four months by eating a well-balanced diet that’s coupled with exercise. A gym membership is not a necessity to getting in shape and losing weight.
Revamp your diet. It’s a myth that skipping your breakfast will help you to lose weight instead will make you overweight, first meal starts metabolism which helps reduce the overall fat. The very first meal of the day should be full of nutrients and proteins. A heavy protein-rich breakfast like sprouts, cheese etc. should be taken as it makes you energetic and prevents to eat extra carbs. Reduce your daily caloric intake by 500 calories. Stay away from high-fat foods, such as chips, cookies, pastries and candy; these foods carry very little nutrition.
- Eating pattern
Consume five to six small meals per day. Eating smaller portions more frequently boosts your metabolism and keeps you feeling full. Cut veggies and hummus or low-fat yogurt with a banana are healthy snack choice. Chew your food very properly; Take your dinner as much less as you can; Take your dinner 4 hrs before you sleep; Don’t drink water while eating; Drink water after 15 min. you have completed your meal; Do not skip your meal; Do not skip your breakfast; Eat your food at fixed timings; Take a small walk after meals; Wake up early it makes you more active and for better metabolism functioning.
- Green Tea
Green tea is rich in antioxidants and nutrients that have powerful effects on the body. Green tea increases the body metabolism. It has poly phenol that helps in boosting fat oxidation and the rate of conversion of food consumed in to calories.
Green tea is one of the healthiest beverages. You can have green tea at any time as it has more benefits as compared with the sugar milk tea. Several studies have proved that Green tea helps in cutting down pounds of excess fat at a faster rate.
- Water Intakes:
Drink as much water you can. Drink eight to 10 glasses of water per day. Choose water every time you reach for a drink, and you will save hundreds of calories by avoiding sodas, fruit juices and other sweetened beverages. Aside from being zero calories, water will keep you hydrated; which also helps with weight loss. Keep water close by, and sip it often, especially before meals-filling up on water before eating helps encourage portion control.
- Adequate Sleep
Getting enough rest is also proven to aid in weight loss. Getting proper sleep helps a lot in better metabolism and digestion and hence helps a lot in weight loss. Sleepiness makes people snack more, eating the right fat burning foods before bed also helps regulate blood sugar and burn more fat.
- Unhealthy Foods
Keeping unhealthy foods around while on diet is not a good idea for one that really wants to lose weight without exercise. Whenever you feel hungry you crave for the things available, seeing these items also increase your craving even if you just had meal. The solution for this is not having any unhealthy foods in your house or at least, keeping them in out of your sight like in closets. Instead, try to place healthy foods visible on where you can easily see.
- Sugar-Sweetened Beverage
You will definitely ruin all of your efforts by indulging yourself with sugar drink. When you consume too much sugar, the liver will be overloaded and turn off the rest into fat accumulated in the body. Pass on the sugary meals with refined carbs, and opt for a combo of protein and fiber –filled complex.
So these were the easy and practical ways by which you can reduce weight and you would see remarkable differences in your appearance.