It is imperative for one to take charge of your health and set realistic goals that are achievable. In case you wonder how to cut weight fast, set a rational goal that your physical and mental abilities can achieve in the months to come, without feeling tense or pressurized. In order to lose excess weight in a healthy way, set your sights on losing about 1 kilogram of weight a week; and no more because - you’ll be losing not just your fat but your muscle tissues as well. Remember that a healthy diet and consistent workouts will make you feel less stressed and your body will feel less fatigue. Here are 10 simple mantras to achieve your goals in a comfortable way.
Read : CORN FLAKES & WEIGHT LOSS
- Don’t cut your calories radically: In case you reduce Kilojoules (calories) significantly your system will experience scarce of protein, essential fats, vitamins and minerals and all at the expense of your well being. Your body requires nutrient-rich and highly oxygenated blood supply and sufficient minerals, as well as other nutrients such as fats and proteins to be at its ideal state.
- Make sure you have protein in every meal: Protein is a vital part of a healthy diet, however having protein at all meal times, speeds up your weight loss. It leaves you feeling full for longer and helps cut your total body fat. Here are some ideas:
Use quinoa or amaranth instead of rice for your lunch and dinner. Introduce sprouts or bean salad for your breakfast. Toss a handful of fresh peas in your salad or soup, with 8 grams of protein per cup. It is a really good idea to snack on carrot and bell pepper sticks dipped in a yogurt dip. With 6 grams of protein per egg and other “good for your health nutrients” including omega 3 helps lower cholesterol level, make eggs a vital part of the diet. Snacking on nuts and seeds is a healthful way to have your protein and kick start weight cutting. Also, almonds, cashew nuts, pistachios, pumpkin seeds, sunflower seeds, and chia and flax seeds – they all help your case and need to be included into your eating plan.
- Reduce refined carbohydrates and sugars: All processed carbohydrates break down in your system to produce sugar. This will make your blood sugar levels go up. Refined carbohydrates and sugar also make you preserve water and cause bloating, which is something you particularly want to prevent.
- Say No to processed food sources: Read the labels and stay away from all additives, MSG, preservatives, artificial colors and any other compound you find hard to pronounce. These are food sources you want to totally avoid as they are rich in sodium and such little nutrition that you might as well be consuming the cardboard box.
- Stay away from fried: Avoid all the deep fried chips, spring rolls and your favorite but unhealthy food sources. It will significantly undo all your good work. The fats found in fried foods are trans-fats. They boost inflammation and free radical injury.
- Exercise constantly: Try any workout that appeals to you, including dancing, yoga, pilates, cycling or a brisk walk. It is recommended to exercise at least 4 times a week, to speed up the effects of a healthy diet, with added benefits of the feel good endorphins.
- Get healthy sleep: Sleep recovers your body and helps you feel fresh and concentrated. A research in the American journal of clinical nutrients found that when people have inadequate sleep, late night snacking increases and they are more likely to miss high-carb foods. Healthy and adequate sleep impacts your hunger and fullness hormones - ghrelin and leptin. Then there is cortisol - responsible for stress hormones that spikes when you get insufficient amount of sleep. Thus, it is imperative that you schedule at least 7-8 hours of deep healthy sleep per night.
- Drink more Water: Pure water is the healthiest form of liquid you ever can to intake. In winters, we normally miss out. The journal of clinical endocrinology and metabolism shared a research on the thermogenic impacts of water, leading to a 30 percent increase in metabolic rate. In addition, water is a natural appetite suppressant that helps boost weight loss.
- Don’t eat late: Foods consumed earlier in the day produces more energy than food eaten later in the day. Your metabolic rate is actually higher earlier on in the day, which helps you to burn off kilojoules as energy, whereas these same kilojoules consumed at night can be easily stored as fat.
- Spice up your life a little bit: Red pepper, when eaten early in the day lower food consumption later in the day. Some credit the compound capsaicin for being the catalyst for decreasing overall calorie intake and boost metabolism.
Beginning right now, you have total control over making healthful lifestyle choices; after all what’s better than experiencing the satisfaction of helping yourself attaining your health concerning goals.