1. Drink more water:
Weisenberger, a former tennis player said that Eating more fiber-rich foods while drinking more water is the best weight-loss strategy. Sugary beverages that can easily add 250 to 500 calories a day to our diet, the above-mentioned strategy can also remove this habit, Katte says. Here are some ways to get more water:
• Bring a water bottle while moving anywhere.
• If you're working, make it a point to get up regularly and refill your water
• Set a water drinking schedule, so you assure to drink water regularly during the day.
2. Be mindful in eating:
Mindful eating means eating with awareness by using consciousness, it is an excellent tool for weight loss. Careful eating may help reduce food cravings and improve control over food portion. For this purpose, a person should avoid distractions, including televisions, laptops, and reading materials. Eating at a dining table is best, focusing on how the food tastes and being aware of signs that the body is full. It is also can cause overeating while driving of using mobile phone.
3. Get more dietary fiber:
Fiber is a substance that remains undigested in our belly and helps us to stay full longer. The suggested serving for fiber is 25 grams a day to women and up to 38 grams a day for men. But most Americans struggle to get even 10 grams daily, Katte said. Foods rich in fibers are Beans, Pears, Broccoli and Raspberries. Many fruits and vegetables also help in getting more fiber.
4. Add protein to your Diet plan:
Although we all require a complete diet including carbohydrates, healthy fats, and protein, still protein-rich foods particularly can help you fill up and fuel your body, Weisenberger says. She recommended that it is better to eat about 25 to 30 grams of protein per meal instead of eating a massive amount of protein at once. This tip will keep our body powered throughout the day. Our daily need for proteins is 10% to 35% of our overall calories, but many health experts suggest increasing that under certain conditions like weight loss. Protein-rich diets include Atlantic salmon, Greek yogurt, and Chicken breast.
5. Fast Alternatingly:
Intermittent fasting is eating patterns that rotate and alternate our eating and fasting periods after regular intervals. There are a few different ways to do intermittent fasting, including the 5:2 diets, the 16:8 method and the eat-stop-eat method. Generally, these methods make sure that you take fewer calories overall, without having to intentionally limit calories during the eating periods. This should lead to weight loss, as well as numerous other health benefits.
6. Take (Unsweetened) Green Tea:
Green tea is a natural beverage which is full of antioxidants. Drinking green tea is associated with many healthbenefits, including increased calories burning and weight loss. Green tea may increase energy expenditure by 4% and increase selective fat burning by up to 17%, especially harmful belly fat.
7. Sleep adequately:
Adequate sleep helps us to regulate our hunger hormones at normal level. A sleep-deprived body often will signal that it's hungrier. It also raises our body level of stress hormone called cortisol that triggers our body to hold on to become fatty. Plus, when you're sleep-deprived, it can distract you from your focused weight loss goals. Most of adults body needs seven to eight hours of sleep a night.
Mind that the no-exercise weight loss goal is a gradual and slow process. So be patient and hopeful while consistently practicing the above tips. If your health care advisor has said you should limit physical activity, then you should obey that. However, if you can still do some movement during your weight loss period, you'll get many health benefits.
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