No matter how much you love your body, the extra folds on your stomach and thighs can be an unpleasant detail that you want to get rid of as quickly as possible. Extreme diets are not the best solutions for your physical and mental health, but you can create your own program that will help you quickly lose weight.
Life hacks for weight loss
1. Don’t skip breakfast
Morning is the most restless part of the day. But the main task that you need to accomplish is to have a good breakfast. Just 300-400 calories for breakfast can speed up your metabolism, usually slowing down after sleep. Choose a high-fiber cereal with no sugar, but with milk – to quickly start the digestive system and gain strength for the whole day.
2. Prefer protein
To constantly feel full, you should increase the protein content in your diet. This encourages the body to secrete a pancreatic polypeptide that is responsible for feeling satiety in the body. In addition, protein allows you to speed up the metabolism, which means that fat will be burned faster. Add eggs, dairy products, fish and beans to your breakfasts, lunches, and dinners, and this will significantly increase your chances for weight loss.
3. Eat more fiber
Foods rich in fiber will help you maintain a feeling of fullness longer. They can also reduce the number of calories your body needs, and this generally reduces the total fat content in the body. Just 10 grams is enough to see a result. You can focus on the content of the food indicated on the package in order to calculate how much food you should consume each day.
4. Give up sugar
Most sugary foods contain trans fats that only increase hunger. The less you will consume them, the longer you will feel full. If it’s too hard for you to give up sugar, use synthetic sweeteners, erythritol, or add more fruit.
5. Change sunflower oil to coconut
Do not give up any fried foods if you like crispy meals. But if you want to speed up the metabolism, it makes sense to change sunflower oil for frying to coconut oil. It does not accumulate on the body and has significant benefits for your overall vigor.
6. Avoid stress
The more nervous you are, the more cortisol your body produces. It increases your appetite, which means you will consume much more than usual. Add walks to your schedule, learn some asanas, or try to record all your fears in a diary — even these small actions can be a great way to prevent cortisol levels from rising.
7. Drink green tea
Another important factor to speed up metabolism is drinking green tea. If you drink it at least three times a day, it can speed up your metabolism by 4%. That’s at least 60 calories per day. To do this, you don’t need to train or give up pleasant things – simply use this method as a new habit.
8. Refuse refined carbohydrates
Remember that not all carbohydrates are equally harmful to your body. It’s enough to reduce the amount of pasta, white rice and bread in order to see the effect after a couple of weeks. Replace them with wholegrain, legumes, and vegetables.
9. Control iron levels
The lower the iron content in your body, the less oxygen enters the cells, and therefore the metabolism is slower. To make it easier for the body to burn fat, you need to consume at least 18 milligrams of iron per day – usually, this means eating some iron-rich foods daily. This list includes nuts and poultry, so it’s not that difficult to achieve the desired indicators.
10. Get enough sleep
If you constantly don’t get enough sleep, then there’s a high probability you will gain weight. To start losing weight, you need to sleep at least 7 hours a day. Think about how you can rebuild your schedule. Give up evening TV shows and do try not to postpone awakening. Hitting the snooze button can make you even more tired!