Do you want to lose weight post Christmas – if so here are some good tips to do just that.
1. Intermittent Fasting
IF or intermittent fasting involves consuming food within a shorter time period and short-term fasts during the day. There are many studies that reveal the benefits of IF. These studies have shown that short-term intermittent fasting up to 24 weeks in duration could result in effective weight loss. Here are some of the most effective intermittent fasting methods to follow:
- Alternate day fasting (ADF) – Fasting every other day while eating normally on the other days. The modified version of this method involves consuming just 30% of the body’s energy requirements on fasting days.
- The 5:2 diet – Fasting for two days of the week and consuming between 500-700 calories on such days.
- The 16/8 method – Fasting for 16 hours and eating only during the 8-hour window. The 8-hour window is between noon to 8 p.m. for most people. Studies have shown that consuming food during a restricted period result in eating fewer calories and losing weight effectively.
- You should adopt a healthy eating pattern on the non-fasting days to not overeat and gain excess weight.
2. Tracking Your Diet And Exercise Plan
You should be aware of everything you consume each day to lose weight successfully. The most effective way to do this is to maintain a diary of what you eat and drink each day. You can also use an online food tracker for this purpose. There are more than 3.7 billion health app downloads across the globe. Out of all these apps, apps for exercise, diet, and weight loss are the most popular. In fact, tracking physical activity, diet, and weight loss are one of the most effective methods of managing your weight.
3. Eat Mindfully
Mindful eating is the practice of paying attention to how and where you eat food. This practice will help enjoy the food you eat as well as eat less and maintain your ideal weight over time. Most people tend to eat quickly and on the go since they lead busy lives. Eating while watching TV is also quite common. As a result, most of us are not aware of the food we are consuming daily.
Here are some techniques for mindful eating:
- Sit down at a table and pay attention to the food you put in the mouth and enjoy the experience.
- Don’t turn on the TV or laptop while you eat. Avoid distractions to eat mindfully.
- Eat slowly. Take some time to chew and savor the food you consume. This will give your brain enough time to recognize the signals when you are full and helps prevent overeating and lose weight over time.
- Making healthy food choices – Make sure you choose foods that are full of nourishing nutrients and satisfy you for hours instead of minutes.
- Perhaps try a fat burner – leptoconnect fat burner gets very positive reviews.
4. Consuming Protein For Breakfast
Protein regulates the appetite hormones to keep you fuller for a longer time. It decreases the secretion of a hunger hormone named ghrelin and raises the levels of satiety hormones peptide YY and cholecystokinin. Research shows the hormonal effects of consuming a high protein breakfast could last for many hours. Some of the best high protein breakfast foods include oats, eggs, quinoa porridge, nuts, seeds, chia seed, and sardines. If you were looking for a super-easy way to get extra protein, you could drink a protein shake with your breakfast; these Proplant Complete Shake reviews could help you to decide whether a supplement like this could be an option for you.
5. Cut Back On Refined Carbs And Sugars
The Western diet is quite high in added sugars and results in obesity and overweight issues. Refined carbs are heavily processed foods that don’t have fiber and other nutrients. Some of these foods include white rice, white bread, and pasta. These foods are easily digested and quickly convert to glucose. The excess glucose will enter your bloodstream and provoke the release of insulin which promotes fat storage in the adipose tissue. This will result in weight gain over time. You should swap processed food for healthy options to lose weight quickly. Some of the best foods include:
- Whole-grain rice, pasta, and bread
- Fruits, nuts, and seeds
- Fruit-infused water and herb teas instead of sodas
- Smoothies with water or milk instead of sugary fruit juices
