Weight loss ultimately comes back to the calories in and calories out the concept: Eat less than you burn and you will lose weight. The diet itself can trick you into thinking that this eating behavior is working. When really, you might gain back what you lost as soon as you eat carbohydrates again.
However, major culprits often come in the form of refined grains like cereals, chips, and cookies but also calorie-packed drinks like juice and soda. Skipping sugary beverages is often the easier way to lose weight faster.
If you are looking to speed up weight loss, be mindful of the foods you eat that you do not choose for yourself. Noticing where your extra calories actually come from is another step to making better choices in the short and long-term process.
There are a few other tips that hold for almost all of us across the board, and they are concepts that you can put into practice beginning right now.
1. Eat more vegetables, all of the time
It’s that simple, If you think about making any meal mostly veggies (at least 50% of anything that you’re having), you are on the right track to better health and weight loss.
2. Build a better breakfast
All meals are important, but breakfast is more helpful for start your day on the right track. The heartiest breakfast is one that will feel you up, keep you satisfied, and stave off cravings later in the day. Eat anywhere between 400 and 500 calories for your morning meal, and make sure you’re including a source of lean protein plus filling fat (e.g., eggs nuts, or nut butter) and fiber (veggies, fruit, or 100% whole grains).
3. Drink more coffee
Coffee is a natural diuretic that can reduce bloating, and an excellent source of antioxidants, which protect your cells from damage. you can have up to 400 mg of Venti Starbucks coffee daily, according to the Dietary Guidelines for Americans. Tea is a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand.
4. Skips sugary beverages
Skips your sugary beverages, drinking a juice or caramel coffee drink just isn’t as satisfying as eating a bowl of veggie and protein-packed stir-fry. So, maintain your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the whole day, you’ll have taken in at least 800 extra calories by night time and you will still be hungry.
5. Buy a set of 5-pound weights
Strength build-up training builds lean muscle tissue, which burns more calories at work or 24 hours a day, seven days a week. The more lean muscles you have, the faster you will slim down.
Try some setups, push-ups, or a few squats or lunges. Use your free weights to perform simple bicep or tricep extensions right in your home or office. Strength build-up training just three to four times per week can lead to rapid improvement in not only weight loss, but also a range of motion, stability, and posture.
6. Eat spicy foods
This behavior can actually help you cut back on calories. That’s because capsaicin, a compound found in jalapeno and cayenne peppers, may slightly increase your body’s release of stress hormones such as adrenaline, which can speed up your ability to burn calories. If you are less likely to wolf down that plate of spicy spaghetti and therefore stay more mindful of when you’re full. Some great choices besides hot peppers: ginger and turmeric.
7. Go to bed earlier
There is a ton of research that demonstrates getting less than the desired amount of about seven hours of sleep per night can slow down your metabolism. When you are awake for longer, you are naturally more likely to snack on midnight munchies.
