How to lose weight :12 easy Tips

Here are  12 Tips to lose weight :

 

1. Eat a high-protein breakfast

High-protein breakfast has been shown to reduce cravings and calorie intake throughout the day. Avoid sugary drinks and fruit juice. These are the most fattening things you can put into your body, and avoiding them can help you to lose weight.
Drink water a half hour before meals
.One study showed that drinking water a half hour before meals decreased weight loss by 45% over 3 months.

2. Take up a new Sport Activity

Are you like Old Faithful when it comes to your morning walk or evening jog? Know this: The more you do an activity, the more your body adapts to it, so you burn fewer calories. If you want to light a fire under your metabolism, consider cross-training. For example, if you normally walk, try biking instead. “Since you’re not used to working all those different muscles, it’s a more intense workout, which can translate into a greater metabolic after-burn because your body is working harder to recover and get oxygen to all your tissues,” says Carol Espel, M.S., an exercise physiologist for Equinox Fitness Clubs in New York City.

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 3. Drink green tea

In a recent study compared the metabolic effect of green tea with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a day. If you can believe it, those 70 calories a day add up to a total of 7.3 ( approx ) pounds of fat a year! It’s not magic, it’s science: Researchers believe the difference is caused by metabolism-enhancing antioxidants known as catechins, which are found in green tea.

 4. Add 20-30 min. of exercise per day

If you’re on a diet, you’re probably already working out a couple of times a week. But whether you exercise or not, you can get a leg up on all those other weight-loss wannabes by doing a little something extra each day. Take the stairs instead of the elevator; walk to the bus, train, or all the way to the office; window-shop with your best friend rather than sit over coffee. Taking the dog out, gardening and even housecleaning all increase the number of calories you expend. You don’t have to go for a jog  to speed up weight loss. 20-30 minutes of moderate exercise a day means you’ll burn approximately 700 calories

5. Don’t buy any prepared food

lists sugar, fructose, or corn syrup among the first four ingredients on the label. You should be able to find a lower-sugar version of the same type of food. If you can’t, grab a piece of fruit instead! Look for sugar-free varieties of foods such as ketchup, mayonnaise, and salad dressing. Also, avoid partially hydrogenated foods, and look for more than two grams of fiber per 100 calories in all grain products. Finally, a short ingredient list means fewer flavor enhancers and empty calories.

6 . After breakfast, stick to water
At breakfast, go ahead and drink orange juice

But throughout the rest of the day, focus on water instead of juice or soda. The average American consumes an extra 245 calories a day from soft drinks. That’s nearly 90,000 calories a year—or 25 pounds! And research shows that despite the calories, sugary drinks don’t trigger a sense of fullness the way that food does.

7. Get some sleep

. As funny as it sounds, sleep deprivation may make you fat — and not just because you’re susceptible to cases of the late-night munchies (although there’s that too). Women who get less than four hours of sleep per night have a slower metabolism than those who snooze for a full eight hours, according to researchers at the University of Chicago. So don’t skimp on your zzz’s, and you’ll be rewarded with an extra edge when it comes to shedding pounds quickly.

8. Avoid alcohol Drink

Want to keep your favorite meals from going straight to your hips (thighs, belly)? Wash them down with water, not wine. Alcohol slows your metabolism by depressing the central nervous system. A British study found that when alcohol was added to a high-fat, high-calorie meal, less dietary fat was burned off and more was stored as body fat.

9. Watch one less hour of TV

A study of 76 undergraduate students found the more they watched television, the more often they ate and the more they ate overall. Sacrifice one program (there’s probably one you don’t really want to watch anyway) and go for a walk instead.

10. Eat every meal.

Skipping meals will not make you lose weight faster. That strategy backfires because your body thinks food is in short supply, so it slows your metabolism in order to conserve energy. Over time, the result is that when you do eat — even if you consume the same foods as always — your body will be slower to use the calories as fuel, thus creating a backlog of unwanted pounds. If a hectic day makes a sit-down meal impossible, stash an energy bar or a piece of fruit in your purse  or briefcase — anything that will keep you from going hungry like apple.

11. Drink coffee or tea

If you’re a coffee or a tea drinker, then drink as much as you want as the caffeine in them can boost your metabolism by 4-12%
Eat mostly whole, unprocessed foods. Base most of your diet on whole foods. They are healthier, more filling and much less likely to cause overeating.

12. Eat your food slowly

Eat your food slowly give energy. Fast eaters gain more weight over time. Eating slowlymakes you feel more full and boostsweight-reducing hormones.

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