Losing pounds doesn’t have to be torturous. Often, people believe that crash diets which actually makes them starve can help them in losing weight quickly. However, in reality, this leaves them malnourished. In fact, eating the right kind of food along with exercise is the right way to lose weight. Here, we tell you about 5 effective diet tips for weight loss!
When we eat balanced nutritious food, we absorb more nutrients which boost our metabolic rate and help us to burn fat. Combining the right foods with a healthy routine and exercise is the best way to lose weight. Let’s explore the most effective diet tips for weight loss.
One of the important tips on how to lose weight is drinking lots of water. Drinking a glass of water before a meal can help you eat less. Studies have found that people who drink at least 3 liters of water a day consume lesser calories. This is a great technique for people who tend to overeat.
Drinking water also boosts the metabolism rate, which helps you to burn more fat during workouts. A study published in the Journal of Clinical Endocrinology and Metabolism found that drinking water increases metabolic rate by 30% in healthy individuals.
Whole fruits provide you with a lot of nutrition than fruit juices. Converting a whole fruit into juice results in missing out on some key nutrient benefits. The skin of fruits like apple and apricot have pigments like carotenoids and flavonoids, which have been well researched as nutrients that protect our health and provide nourishment.
In addition to the skin, the pulpy part of fruits like that of orange and sweet lemon is also a source of fiber. The humble lemon helps in controlling cholesterol. Fruits are particularly rich in soluble fiber, a type of fiber that attracts water and slows digestion. As soluble fiber travels through your intestine, it picks up extra cholesterol and passes it through fecal waste. This prevents excess cholesterol buildup and helps you in losing weight.
Eating refined carbohydrates increases the risk of many diseases including obesity, heart disease, and type 2 diabetes. Refined carbohydrates include sugars and refined grains, stripped of all bran, fiber, and nutrients. Refined carbohydrates include extensively processed foods such as white sugar, cakes, and white rice.
The main negative effect associated with refined carbohydrates is weight gain. They are digested quickly and have a high glycemic index. This means they lead to rapid spikes in blood sugar and insulin levels after meals.
According to the Center for Disease Control and Prevention, on average the body weight of both male and female vegetarians are 3% to 20% lower than non-vegetarians. Dietary fiber from vegetables reduces blood cholesterol levels and risk of heart diseases.
Apart from fiber, vegetables also have a variety of vitamins that protects and repairs several parts of our body and its functions. Vitamins and minerals activate enzymes that help break down the fat molecules in the body and use them for energy. Thus, eat a vegetarian diet to lose weight fast.
Diet and weight loss are more closely related than most people think. Choosing lean protein products reduces saturated fat and calorie intake. This helps you in losing weight. Proteins are complex nutrients used in many body functions including cell maintenance, cell repair, and blood clotting. The United States Department of Agriculture (USDA) defines lean protein as having less than 10g of total fat per 100g portion.
The white meat of chicken and turkey are good choices of lean protein. Fish provides lean protein together with omega-3 fatty acids that lower cholesterol and inhibit inflammation. Low-fat dairy products also qualify as sources of lean protein. Quinoa is a low-fat grain that’s a complete protein. Beans and legumes are vegetables that are naturally low-fat sources of protein.
Staying in shape and eating healthy is essential for the well-being of the body. There are many quick ways to lose weight, but some of them can be quite drastic. It may require you to make major dietary changes, which might be difficult to follow in today’s busy lifestyle. Following these diet tips for weight loss will surely help you in your journey of losing weight.
Let’s lose weight, the healthy way.