there are 10 easy ways of simply losing weight that have been tested and proven;

Sleep:

it is a very important activity as it is the best form of relaxation and sign of healthy living, Lack of sleep increases stress hormones, in particular cortisol which causes weight gain. An adult needs his/her complete eight hours sleep out of the twenty four hour cycle to be able to function more efficiently than those deprived of it. So best advice , Get your eight hours no matter what!

Relaxation:

we need to actively relax, as we noted sleep as a form of relaxation there are other ways to relax the body and mind thereby staying less stressed; you need to engage the powerful domineering forces of the mind on the body, by actively doing something relaxing. This can either be done through deep breathing or taking a simple leisurely walk , it is better to find an active relaxation that works for you and do it judiciously. This relaxation does not mean Sitting in front of the television that just makes you a couch potato, You should be actively doing something to relax.

Steer Clear from Processed Foods:

So many of the packaged foods we buy from stores have been processed in some way or other. Even so called healthy foods, when produced in a large scale for the masses still have to be processed in some way or other: Which means adding lots of chemicals often that can cause problems to our bodies.

A study conducted in the Georgia State University observed the effects of preservatives on mice; after 12 weeks, the mice that had been fed with emulsifiers (a common preservative used to maintain food texture) ate more food, and gained more weight.

Those mice also become glucose intolerant, setting them up for diabetes and metabolic syndrome. Flavour enhancing chemicals added to foods to make them more ‘satisfying’ can also lead to overconsumption and even addiction to these foods.

Say “No” to Bread,

Even Whole Wheat: Most bread causes a spike in blood sugar followed by a crash, and all without any real nutritional value. Wheat has been found to stimulate hunger. Additionally, most store-bought breads contain hydrogenated oils, artificial sweeteners, high fructose corn syrup, and preservatives.

Hold the Salt:

Salt is an essential electrolyte, especially if you’re working out and sweating a lot, but you need to avoid consuming too much of it. As this can lead to water retention, which causes bloating. Salt is a big culprit in packaged or processed foods, or do all of your cooking at home and carefully monitor the salt you add to dishes, as well as opting for low-sodium ingredients

Monitor the alcohol:

A nice glass of red wine with a meal, or a cold beer on a hot day are some of the sweet pleasures of life. Taking alcohol everyday turning it into a habit. Alcohol can do more harm than you may have realized. Especially if you have diabetes or have losing weight struggle. Consider this: If you take two glasses of wine a day, over a period of one year. You will consume calories enough to add an extra 20 pounds. Then try to stop for six weeks and see how you feel. If you want to, you can then enjoy one to three glasses of wine a week. A “glass” is 5 ounces of wine, 1.5 ounces of distilled spirits , or 12 ounces of beer.

Losing weight

Include pepper (zing) in your meals:

Thai food is among the spiciest in the world. Some research have proven that spicing food with chilies can help lower blood pressure, reduce blood cholesterol, and ease the tendency for dangerous blood clots to form.

Hot peppers can raise your metabolism, and spicing up your daily diet with some peppers can also curb appetite. Especially for those who don’t normally eat the popular spice. According to research from Purdue University, Indiana.

The real benefit of food with a little zing is that it slows your eating right down because you have to deal with the spice. If you eat too quickly, by the time your body signals that it’s full, you’ve overeaten. A good weight-loss strategy would be eating slow, and of course making your food spicier is an easy effective way to do it.

Probiotics:

Many probiotics are available to buy online or in health food stores. But you should always be sure that you are purchasing from trusted sources. A good starting point is taking one capsule with 10 billion CFU (colony forming units) per day with a meal.

(i) 5-HTP is supplement and a byproduct of the protein L-tryptophan. Is usually produced through the seeds of the African plant Griffonia simplicifolia.

(ii) Green tea extract, The active ingredient in these supplements is epigallocatechin gallate (EgCG), a key polyphenol found in green tea. Research has shown that this can help increase calorie burn. As well as encourage the body to use stored fat for energy.

Fasting:

Fasting has been practiced for several millennia by many different civilizations but only recently have scientific studies on fasting been conducted. Evidence continues to support the idea that the practice of periodic fasting may have various health and weight management benefits.

Scientists and researchers are exploring how intermittent fasting. (i. e consuming either 500 calories or less two days per week, or eating within a 6-8 hour period daily). May yield benefits regarding lower chronic disease rates, reduction in neurological disorders, improved weight management, and a slower rate of aging.

Also, the time of the day when we eat appears to be an important factor in sustainable weight management. Controlled restriction triggers the body to produce more enzymes needed to burn fat for fuel, instead of producing glucose-metabolizing enzymes. Basically, over time, the energy metabolism of the body shifts to burning fat as its primary fuel source instead of utilizing the carbohydrates.

Exercises:

The widely accepted and proven technique of losing weight is the act of exercise. And it differs as dancing, jogging, strolling, walking, squats, crunches, scissors, push-ups are all forms to keep fit and remain healthy.

In losing weight after a well-balanced diet plan. When you first begin exercising, you’ll start to notice significant changes within the first few months. Slimmer face, more defined shoulders and a less flabby back. But stomach fat can be stubborn! The best tip you’ll get is to stay positive and keep at it! Do a combination of aerobic workouts and ‘muscle’, or strength training workouts using weights. As similarly to Fighting Belly Fat With Exercise food, variety is vital when exercising.

Many people are afraid that working out their muscles might make them “bulky”, but in reality. Building muscle can give the appearance of being thinner, especially in the stomach area, and toning muscle helps keep the body looking tight and firm.

Further to this, doing only cardio exercise is not a good plan for losing weight. Spending hours and hours on a treadmill is a real waste of your energy when strength training can get you results much more quickly. Plus, muscle burns more calories than fat. It means that even as you sleep you are burning more calories.

There are plenty of exercises you can do in the comfort of your own home, with no need for any equipment namely crunches, planks and scissors. When performing all of these exercises consistently, at around 30 seconds each. Rest and repeat at least five or six more times, or until you can’t do the exercises with correct form any longer.

Conclusion

Don’t be discouraged if you need to take longer rest periods after the first cycle or two. A 30-second rest period is just a recommendation, but you are free to take up to a minute-long break depending on your fitness level.

Remember, overexerting your body can have a negative effect on your fat loss goals. Over time, work to reduce your resting periods. This routine can take as little as 10 minutes. This may seem too short to provide any noticeable improvements; however, it is a high-intensity exercise, which many studies have proven to be more effective at burning fat than long, drawn out endurance exercises.

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