SUPER EFFECTIVE WAYS TO LOSE WEIGHT IN REAL
INTRODUCTION
On average, people eat about 15 teaspoons of added sugar each day. This could be dangerous in a sense that its overdose may leads to severe health and mental issues. Since sugar goes by many names in ingredient lists, it can be very difficult to figure it correctly out that how much amount and what kind of sugar has been added to food which we are enjoying right there…click to read more about Sugar side effects
Minimizing your intake of added sugar is a great way to lose weight. Definitely if you do some real and practical changes in your lifestyle and eating habits.There are only two ways to manage weight in a serious manner, through exercising and eating healthy.Now you’re probably wondering, if diet and exercise are the only ways to lose weight, why did you write this list?Although it is suggested you to practice these in compliance to consuming better diet and getting some physical activity, they can definitely accelerate the process of weight loss. There are many different contributing factors to losing/gaining weight, so the below given tips and tricks with such quick and easy recipes to cover your issues in a wide range.
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ADD PROTEINS TO YOUR DIET
Protein rich diet can also help to lose weight by making you feel fuller for long time and reduce your appetite and cravings. Eventually they are as simple as eating but a high-protein breakfast or even sometimes snacks can have an incredible effect.
REPLACE SIMPLE CARBS WITH COMPLEX CARBS
Try to use whole grains instead of refined and clarified grains flours, as all the vital nutrient present in organic food has been eliminated either naturally or by the grace of inhuman activities for their own beneficial purposes,and and try to follow the correct eating ways.
Examples of complex carbs include:
Complex carbohydrates are a good source of energy and nutrients, and they can be helpful for weight loss. They are digested more slowly than simple carbohydrates, which helps to keep you feeling full longer. They are also a good source of fiber, which can help to regulate your appetite and digestion.
Here are some examples of complex carbohydrates that are good for weight loss:
Whole grains: Whole grains are a good source of fiber and nutrients, and they can help to keep you feeling full longer.
Legumes: Legumes are a good source of protein, fiber, and nutrients, and they can help to keep you feeling full longer. Some examples of legumes include lentils, beans, chickpeas, and peas.
Starchy vegetables: Starchy vegetables are a good source of fiber and nutrients, and they can be a healthy part of a weight loss diet. Some examples of starchy vegetables include sweet potatoes, potatoes, yams, and corn.
Fruits: Fruits are a good source of vitamins, minerals, and fiber, and they can be a healthy part of a weight loss diet. Some examples of fruits that are high in complex carbohydrates include bananas, apples, oranges, berries, and pears.
Simple carb foods to avoid
1. Soda Sugary soda is bad for your health, so simply say NO to them.
2. Baked treats Satisfy your sweet tooth with fruit, rather than baked goods full of simple carbs and added sugars which ultimately leads you to overeating and more sugar cravings.
3. Packaged cookies Bake your own favorite sweets and loved desserts using substitutes like applesauce or sweeteners, natural dates, resins and brown sugar or look for other mixes that contain more complex carbs.
4. Fruit juice concentrated with not only juices but try to include organic pulp in it.
5. Breakfast cereals don't go for items placed in markets but try some new methods with such old food items like organic porridge of complex carbs at home.
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MORE FIBER INTAKE KEEPS YOU FULL FOR LONGER
Fiber are non digestible or sometimes slow digestible group of items present in different fruits,vegetables,grains and some times in meat. Mostly they are of two types Soluble and Insoluble fibers.
The Super Soluble fiber helps a lot in this concern because it dissolves in water and makes a gel-like compound in the human stomach and small intestines. This gel helps by slowing down the process of digestion and absorption of food, which can help you feel full longer. Soluble fiber is also known to lower cholesterol levels and help regulate blood sugar.Insoluble fiber does not dissolve in water. It adds bulk to stool and helps keep the digestive system healthy. Insoluble fiber can also help you feel full longer, but not as much as soluble fiber.There are several reasons why fiber helps you feel full for longer.Fibers are really magical in their functions.
It takes longer to digest. Fiber takes longer to digest than other nutrients, such as carbohydrates and protein. This means that you feel full for longer after eating a meal that is high in fiber. It takes up space in your stomach.This can help you feel full even if you are not eating a lot of calories. Thus it finally generates such hormones that make and feel you full for longer. When fiber is digested, it releases hormones such as cholecystokinin (CCK) and peptide YY (PYY). These hormones signal to your brain that you are full and that you should stop eating.
In addition to keeping you full, fiber has many other health benefits, including:Reduced risk of heart disease Reduced risk of stroke Reduced risk of type 2 diabetes Reduced risk of obesityImproved digestion
HEALTHY WEIGHT MANAGEMENT
If you are looking to feel fuller for longer and improve your overall health, it is important to include plenty of fiber in your diet.You can get fiber from a various natural resources of foods items, adding Fibrous fruits, green leafy and fibrous vegetables, whole legumes, and whole fiber rich grains.
HOT DRINKS AND SOUPS
These products include dietary supplements, diets, herbal products, genetically engineered foods, and vitamins Nutraceutical agents covered include curcumin, Lagenaria siceraria (bottle gourd), Trigonella frenum-graecum (fenugreek), Embla officinalis (Indian gooseberry), Murray Koeniger (curry tree), Vigna sp. (black gram), Camellia sinensis (tea), Hibiscus sabdariffa, Hypericum perforate, avocado, capsicum, and rosemary.
Soups, play no doubt a terrific role to overcome your timed out cravings and unusual appetite. In one study, published in the journal people consumed the fewest calories on days when they ate soup rather than the same ingredients in solid form.
MOST TRENDING-INTERMITTENT FASTING
Intermittent fasting (IF) is an eating methods that circles between short periods of fasting and having meals. There are many different IF regimens, but they all involve restricting food intake for a certain number of hours each day or week.
During fasting periods, you may consume zero calories, or you may consume small amounts of calorie-free beverages such as water, black coffee, or tea. The goal of IF is to extend the time between meals and allow your body to burn stored fat for energy.Read it out for Intermittent Fasting
IF has been shown to have a number of health benefits, including weight loss, improved blood sugar control, and reduced risk of chronic diseases such as heart disease, stroke, and cancer. Although, it is very much important to observe that IF is not a spell potion that works in blinking of an eye and it is not even suitable for everyone.
If you are considering trying IF, it is important to talk to your doctor first to make sure it is safe for you. Multivitamins, all to such food's intake are necessary to stay healthy and active throughout your fasting period with quiet sound health.
STAY ACTIVE WITH EXERCISES AND FAVORITE WORKOUTS
Focus on the benefits of exercise. People are more likely to stick with an exercise program if they are motivated by the other benefits, such as improved mood, reduced stress, and increased energy levels.There are so many different types of exercises out there, so don't be afraid to experiment. If you're getting bored with your regular routine, try something new like Zumba, boxing, or Pilates. You might just find that you enjoy it more and are more likely to stick with it.
Here are the best exercises for weight loss. Walking, Cycling, Interval Training, Resistant Training, Weight Training, Swimming, Running, Jogging, Yoga,last but not the least ,The most famous HITT....
Quality sleep is essential for weight management. Poor sleep makes weight loss grueling. And weight loss achieved on insufficient sleep is a Pyrrhic victory because it stems from muscle tissue loss; body fat is retained.
One analysis of 20 studies including 300,000 people found a 41% increased obesity risk among adults who slept fewer than 7 hours per night. In contrast, sleep was not a factor in the development of obesity in adults who slept longer (7–9 hours per night) A lack of sleep may affect the body’s regulation of these neurotransmitters.
MUST GET COMPLETE AND ENOUGH SOUND SLEEP
Quality sleep is essential for weight management. Poor sleep makes weight loss grueling. And weight loss achieved on insufficient sleep is a Pyrrhic victory because it stems from muscle tissue loss; body fat is retained.
One analysis of 20 studies including 300,000 people found a 41% increased obesity risk among adults who slept fewer than 7 hours per night. In contrast, sleep was not a factor in the development of obesity in adults who slept longer (7–9 hours per night) A lack of sleep may affect the body’s regulation of these neurotransmitters.
Hoping all above discussed scenarios will be helpful to all my friends thinking about losing weight for a better life and ultimate health for very own self and loved ones.
