Do you want to lose weight at the same time avoid muscle build up? You would be delighted to know that there are ways you can actually lose weight without having to work out. It turns out, there are less stressful ways for a person to lose weight without the need for vigorous exercise. Losing weight for the health benefits and to boost self-esteem is something we must all aspire towards. This article is for people who cannot spare time or quite honestly, a little on the inactive side of the fitness spectrum. See for yourself.
You will be pleasantly surprised to know that flavored and pure water actually contain little to no calories. Water is indeed the ideal slim-down drink that maintains the hydration level of your body. You can even add some nutrients in your drink if you want to lose weight. Lemon and mint extract if added in water can speed up your metabolism too.
If you spend at least thirty minutes of cardio session daily four times a week, you will see results. The treadmill can help speed up your heart rate and in turn burn calories. The cardio routine is used to tone the muscle mass of fat. It is one of the most common ways trainers help his trainees lose weight in the gym.
Sugar intake should be kept on a low. Sugar consumed from soda, juice, and sweetened tea will not help you with your weight loss plans. Stop your daily consumption of sandwich rolls, bread, white rice, potato chips, and spaghetti. You need to avoid carbs and stick to veggies and carrots for chips.
Spicy foods that contain capsaicin have been proven to help you burn the calories you have faster than other diets. Jalapenos, black pepper, ginger, and turmeric are common spices that will better assist you in losing weight. Moreover, capsaicin can make the body produce stress hormones that can lead to a reduction of weight.
Exercises can be time-consuming and stressful but easy exercising like squatting and sit-ups can result in the shedding of excess weight so that people can slim down in a short span of time. Fats are burned as their abs, arms, butts, and legs are put into use. A simple aerobic exercise is effective for people to lose weight.
Sexual activity helps in reduction of weight. It has been proven that an over-weight person on top of their partners can lead to an outstanding outcome. You can actually burn around 144 calories in a span of just twenty minutes if you use the you-on-top sex style. The sex style utilized the butt and thigh muscles.
Any eatable that has a high level of sodium is something you must always be on the lookout for. You should always keep in mind that a 'low sodium' level meal should be preferred. This meal should not exceed 140mg per serving. Before you take anything home, while grocery shopping always inspect their product labels.
There are over-the-counter anti-gas pills that are reportedly effective in flattening your tummy. These pills also come as chewable tablets. They can be used to ease bloating and to reduce gas bubbles in your stomach. This is a very easy way to try and reduce your excess weight.
This may be one of the most popular natural diuretics. Yes, a cup of coffee is an ideal ingredient that you must incorporate in your weight loss plans. Coffee contains antioxidants that protect your body cells. Therefore, when you take your daily dose of caffeine before a workout, you will find that you burn 70 calories.
If you wish to shed weight and keep a streamlined appearance, you need to be up for doing 20 push-up exercises every day. By performing push-ups, the body will end up losing fats in and around your torso. Even lunges help in sculpting the unwanted muscle that forms around the hips, butt, and thighs.
A research work done at the Northwest University proved that people who have been exposed to bright daylight early in the morning tend to lose weight than compared to people who receive sunlight later. So as soon as you wake up, open the curtains and let the sunshine in. Or maybe go out and enjoy your coffee or tea on the front porch?
Try black coffee to help you reduce your weight quickly. Black coffee has zero calories and even helps you burn calories faster. A journal published in "Physiology & Behavior" states that the average metabolic rate of caffeinated coffee drinkers is 16 percent higher compared to the ones who drink decaf. So skip the cream and sugar next time.
The water you drink from cheap bottled water can be a problem. Bisphenol A aka BPA has been linked to obesity which is found in cheap plastics. Back in 2011, a Harvard study discovered that adults who have a high concentration of BPA in their urine had more chances of getting obese than those who did not. So just check your bottles, please.
Avoid BPA bottle by using a glass or aluminum one. It does not have risks and will also make you drink more H2O throughout the day. If you end up drinking more water, you become less hungry and so your metabolism will get boosted. There are a lot of benefits that a hydrated body has over one that does not consume much water.
Lemon actually has detox benefits which, if ever you want to lose weight fast, can help speed it up. Lemons have a large number of polyphenols that have antioxidants in them. A study in the Journal of Clinical Biochemistry has discovered that mice that consumed lemon polyphenols did not gain weight.
Sugary sodas make you gain those extra pounds and have been proven to be unhealthy. A can of Coca-Cola contains 140 calories and 39 grams of sugar. Just let that sink in! Just change this with a cup of unsweetened tea, hot or iced. Tea has no calories and has its own fat-melting properties so what better?
Although it may be tough you can always trade in your large dinner plates for a smaller salad plate to eat your meals from. You are more likely to consume an accurate portion if you reduce the size of your plate. Using smaller plates can also trick your brain into thinking you have been full of eating off of the smaller sized plate.
It turns out, refined white loaves of bread are just carbohydrates that are processed as sugar by the body. So, therefore, your weight-loss efforts can be hindered. Whole grain bread contains fiber and keeps you full for a longer period of time. “If the ingredients at the top of the ingredient list read sugar, sucrose, fructose, corn syrup, white or wheat flour, these foods contain mostly simple carbs and should be limited,” Rebecca Lewis, RD has revealed.
You can controls carbs and calories by preparing your sandwich open-faced. 70-90 calories can be avoided just by using a slice of bread instead of two. You can top this using lettuce, tomato, sprouts, and avocado or maybe a side of baby carrots or bell pepper strips. The water and fiber that these vegetables contain will help control your weight.
The size of veggies that you serve should be the size of your fist or maybe bigger. The fattening foods should just be thumb-sized too. Your carb serving must be kept at the size of your cupped hand. You should always eyeball the portions that you consume so as to make sure you do not gain excessive weight.
As long as you consume a lot of fruits and veggies, you are likely receiving a healthy amount of vitamins and minerals that will help with your weight-loss. You can still eat vitamins to boost up the speed. B vitamins (especially B2 and B12) help give you energy, vitamin D regulates your appetite and aid in weight loss, and magnesium helps with lipolysis.
Cayenne pepper contains capsaicin which is actually an appetite suppressant. There was a study in the American Journal of Clinical Nutrition found that proved that people who consumed capsaicin had 200 lesser calories at the next meal. This would obviously help you lose those extra pounds quickly.
Always make sure you spare a few seconds to jot down the snacks and meals you are eating while doing so. You can go the traditional way and use a pen or a pencil but these days technology has allowed s to make use of food app like MyFitnessPal, that helps you record the calories you consume every day.
Clicking photos of your food or posting them online can actually help reduce your weight. An analysis that has been published in the American Journal of Clinical Nutrition has revealed that people who recall their last meal to be filling actually end up eating lesser during the next meal. Just keep snapping your meals and think of how filling it was.
One thing that you should definitely do is to avoid watching unhealthy recipes on the internet. These days social media is used everywhere and you often find yourself tempted to eat the high-calorie meals you see on your feed. “The internet and social media sites are basically making you fat,” states Lisa Hayim, MS, RD, and founder of The Well Necessities. “If it isn’t 25 ways to eat tater tots then it’s [another] national [something] day. The internet has made it basically impossible to stay away from cravings and indulgences. These are not excuses to eat unhealthy food.”
If you stand, you burn 50 more calories per hour than while you are sitting according to a British study. Therefore, why don't you start standing more while you are at your workplace instead of slouching on the chair throughout? Every movement counts so if you are using a standing desk, make proper use of it.
If you sprinkle salt in the meals you are about to eat without tasting it first then stop with this habit! Extra sodium ends up bloating you that results in your pants hugging you too tightly. In processed foods, sodium is invariably present, so make sure you check the labels every time. Canned soups and canned food items are NOT healthy.
While you are on your weight-loss journey, it often gets confusing to decide on the protein powder. Exchange the whey or creatine powder for a plant-based powder to reduce your belly fat. If you eat vegan protein shakes, you will realize that it has muscle-building, fat-burning, and satiating effects minus the bloat.
Turn down the heat to a very low temperature before you retire for bed. A study published in the journal Diabetes have proven that people who actually sleep at a low degree of about 66 degrees end up burning more brown fats in just a few weeks as compared to people who sleep at a temperature of 75 or maybe 81 degrees.
You should always keep almonds next to you. They are no doubt way healthier than candy. The Journal of the American Heart Association published a report that found that consuming 1.5 ounces of almonds every day helps to keep the belly and leg fat reduced. Another study reported that overweight elderly people who take in ¼ cup of almonds for 6 months experienced 62 percent chances of weight loss and BMI.
Make sure you always keep healthy snacks within your reach at all times. If you keep healthy tidbits in your bags, car or cabinets, you will have no choice but to eat healthily. You can stack raw almonds, bananas, or nutrition bars for a filled stomach that is not fueled with unhealthy snacks like chocolate, soda drinks or chips.
If you have finished cooking and eating, make sure you pack the rest away immediately. The more you keep your food outside, the more chances you end up eating them again and again. So it is advised them you stock them away as soon as possible. You can rid yourself of temptation if you box them up right after you prepare them.
You can consume carbs and still lose weight. For a protein abundant meal, you need to be very picky. “I always incorporate a protein and carbohydrate at every meal,” Jim White, RD, ACSM Health, and owner of Jim White Fitness & Nutrition Studios have revealed about his personal meal prep. “It can curb your appetite and it slows down the glycemic index of some of your higher sugar foods.”
It has been proven that wearing a pair of denim jeans can actually assist you when you want to put those extra pounds off. A University of Wisconsin study discovered that people who wore jeans to their workplace took 500 more steps as the day went on as compared to the coworkers wearing formal clothes.
Watching television is something we all do. However, we can all agree that watching TV heightens our laziness and we often end up lying on the couch or bed, munching on something. The American Journal of Clinical Nutrition found that television watching makes you eat 10 times more than you would normally do. Stop being inactive, turn the TV off and do something productive.
A study published in the journal Appetite has revealed that listening to music while having your meal can boos up your weight gain. The research work also stated that people who ate and listened to music would consume more regardless of the genre or volume level of the music. Focus on what you eat and stop getting distracted.
When you take a sniff of fresh green apples, bananas, and pears, it can actually help in curbing your appetite and minimizes your sugary cravings. Placing a fruit basket on the counter can help a lot. You just have to stop and smell the produce whenever your mouth and stomach crave sweet things. Even scented lotion helps.
You heard that right, hand sanitizers can actually make you gain fat. Hand sanitizer contains triclosan, which is actually an “obesogen,” that can alter your body’s hormones to make you gain extra pounds. A PLOS One study found that people that have triclosan in their system experienced a 0.9-point increase in body mass index (BMI).
This may come off as a silly practice but if you really want that weight loss, we suggest you change the hand you use for eating. “It takes 15 minutes for your brain to realize that you’re full,” celebrity personal trainer Jay Cardiello has actually explained, “To give your mind time to catch up to your mouth, simply switch your fork to non-dominate hand. It may be frustrating, but it’s a simple and unnoticeable way to curb overeating and lose weight.”
Your sleep cycle can be hampered if you keep using your phone before sleeping. Your melatonin levels can be suppressed by the light from your screensaver. Melatonin is the hormone that controls sleep. You can also undergo weight gain if you do not have 7-8 hours of sleep at night. Do not use your phone before you rest at night if you want to avoid gaining weight.
Your overall health and health can be affected if you have less than 5 hours of sleep every night. Doctors advice taking 7-8 hours of shut-eye a night to prevent you from unhealthy food habits the next day. If you want to eat less, than going to bed early at night can help you achieve that.