Our weight is an issue that never fails to be a constant tick in our mind. Some of us are trying to gain it, while others are trying to lose it. If you are someone who has been trying tooth and nail to shed those last stubborn pounds but can find no solution whatsoever, well, we have the perfect answer for you.
What you drink, how you train, and especially what you eat can all affect your ability to drop fat. We’ve compiled 15 proven tips that, when combined, can help you lose some extra weight and get you in shape, so that you look fit and fabulous not just for the next party but for the rest of your life.
- Start Drinking!
German researchers have shown that drinking about 2 cups of cold water (not beer or any other alcoholic drinks) can temporarily boost metabolic rate by roughly 30%. The effect appears to be mainly due to an increase in norepinephrine.
- Lift Weights!
Excess post-exercise oxygen consumption refers to the increased metabolic rate you enjoy after a workout. Training with heavier weights for fewer repetitions produces a greater rise in resting metabolic rate that’ll last longer compared to training with lighter weights for more reps. Don’t swear off high-rep training. You should occasionally lift heavy (three to seven reps) to maximize the calories you burn when you’re not at the gym.
Gym expenses can be a financial burden for most of us ordinary people. But the excellent news is that with crowdfunding India, there is nothing that you cannot afford for the sake of better health.
- Slow Your Roll!
Consuming slow-digesting carbs, such as brown rice, oatmeal, and whole-wheat bread, can keep insulin levels low and prevent spikes from halting fat burning.
These food items can get very expensive, but fear not because crowdfunding in India will stand by you in your journey towards your ideal weight.
- Eat Fats!
Surprised? Don’t be. Not only will certain fats—particularly omega-3s—not lead to fat gain, but they can promote fat loss. Aim to keep your healthy-fat intake at about 30% of your total daily calories. Healthy fats may include olive oil, peanut butter, and walnuts.
- Get Citrusy!
Grapefruits, oranges, and other citrus fruit are high in vitamin C and fiber and can help prevent strokes and promote fat loss. Try adding half a grapefruit to a few of your meals, including pre-workout.
- Pick More Proteins!
A 2013 study in the American Journal of Clinical Nutrition showed that those who ate a high-protein breakfast (35g) felt more full for a longer period of time.
- Say No To H2O!
No, we are not asking you to stop drinking water. In fact, we suggest that you drink at least 3 litres of water per day. But, consider using less water when whipping up a protein shake to curb hunger when dieting. A thicker shake reduces hunger for longer periods of time.
- Say Hello To Calcium!
Dairy products are rich in calcium, which can help spur fat loss, because calcium regulates the hormone calcitriol causing the body to produce fat and inhibit fat burning. When calcium levels are adequate, calcitriol and fat production are suppressed while fat burning is enhanced. Adding lower-fat versions of cottage cheese and yogurt (Greek or plain) to your diet are great ways to boost protein intake and aid fat loss.
9.Spice It Up!
Capsaicin, an active ingredient found in hot peppers, is a chemical which promotes calorie burning and reduces hunger.
- Sleep, Sleep, Sleep!
Try to get seven to nine hours of sleep every night to not only enhance your recovery but also improve your health and help you keep fat away.
- Eat An Apple A Day…To Keep The Fat Away!
Apple polyphenols are compounds found in apples that have been found to boost muscle strength, endurance, and even fat loss.
- O for Organic!
U.K. scientists found that organic milk had about 70% more omega-3 fatty acids than conventional milk. Again, thanks to crowdfunding India, you should be able to afford expensive organic food to gift your body the gift it deserves!
- Go Nuts!
Almonds and walnuts are great picks to choose from for a fat-loss regime. A handful can make you feel satiated for a surprisingly long period of time.
- Say Hello to Avocados!
Avocados are full of monounsaturated fat, which isn’t usually stored as body fat. They also contain mannoheptulose, a sugar that actually checks insulin release and enhances calcium absorption.
- Bid Farewell to Fat, with Soy
Soy protein is a proven fat burner. It can possibly decrease appetite and calorie intake. 20 grams of soy daily for three months can lead to a significant amount of fat loss.