Did you know that being fit can add 33% more to your life expectancy? And did you know that six out of ten people in the US struggle with their weight and wish they could lose it faster? Chronic weight gain can cause a lot of health problems. If you are overweight, then your health could be in danger. But it doesn't have to be this way–you can still lose the weight! Now, if you are on this page, you’re probably looking for some effective ways on how to lose weight fast. Here are 9 fat-burning tricks to help you reduce as well as achieve this goal faster.
1. Consume healthy fats: Fats are essential to a balanced diet because they provide energy and keep us feeling full longer. However, not all fats are created equal. For example, saturated fats can increase your risk of heart disease while unsaturated fats actually lower your risk of heart disease. Eat foods that contain healthy fats, like avocado, olive oil, nuts and seeds. These foods will allow you to feel full for longer so you won't be tempted to snack between meals.
2. Make breakfast regularly: Eat breakfast everyday, even if it's just a small healthy snack such as fruit or yogurt. Skipping breakfast can make it harder for you to lose weight because your body goes into starvation mode and starts storing energy instead of burning it off first thing in the morning as it should be doing.
3. Drink green tea: Green tea is a great way to lose weight faster. It contains catechins, which are antioxidants that boost metabolism and help burn fat. According to a study in the Journal of Agriculture and Food Chemistry, catechins also increase levels of adiponectin, a protein that reduces your risk for diabetes by helping your body use glucose more efficiently. So, it works like a vital way to drink green tea instead of coffee or caffeinated drinks like cola or energy drinks because they have less caffeine but still provide a boost of energy that helps with concentration and motivation throughout the day without causing jitters like coffee does once its effects wear off later in the day.
4. Exercise regularly: If you want to lose weight, exercise can help you shed pounds and keep them off. But if you're not exercising regularly, the calories you burn through exercise aren't enough to make up for the ones you consume. In fact, research suggests that even if you eat less than your body needs, you won't lose weight unless you also exercise more than usual. "Exercise helps you burn more calories," says Dr. David Katz, director of the Yale University Prevention Research Center and president of the American College of Lifestyle Medicine. "The more muscle you have, the more calories you'll burn at rest." That's because muscle is metabolically active tissue that burns calories even when you're not exercising. By contrast, fat is metabolically inert; it just sits there, burning no calories. But it's not just about building muscle: Regular exercise also helps maintain lean body mass (also known as "bone-free lean body mass") and keep your metabolism humming along at a higher rate — both important factors in weight loss. Exercise before breakfast at least 2 times per week to boost metabolism.
5. Drink plenty of water: Water is a vital element for human body. Drink plenty of water throughout the day (8 cups or more), especially when exercising because dehydration can slow down your metabolism significantly!
6. Eat more vegetables: Vegetables are rich in fiber, which helps you feel full for longer. They also contain lots of water and are low in calories, so they're a great addition to any diet plan. An easy way to work vegetables into your meals is to add them to soups, stews and salads. You could also try adding some vegetables to your sandwiches or wraps instead of bread or chips.
7. Choose Low-Fat Dairy Products: Low-fat dairy products have almost as much calcium as their higher-fat counterparts but fewer calories, so they're an excellent choice if you're trying to lose weight or keep it off. Choose reduced-fat cheese and yogurt over full-fat varieties whenever possible, and be sure to read labels carefully when purchasing milk and other dairy products; they often contain more sugar than you'd expect!
8. Get Enough Sleep Every Night: When you're trying to lose weight, getting enough sleep is important. Sleep helps your body recover from the stress of the day, and it also helps to keep your blood sugar balanced. Slashing your caloric intake too much can lead to low blood sugar levels, which will make you feel tired and less likely to exercise. It helps control appetite. A good night's sleep gives you more energy during the day, which means you'll be less likely to snack on junk food or overeat at meals. Getting enough sleep also helps to boost metabolism. Studies show that people who get enough sleep have higher metabolisms than those who don't get enough restful shut-eye. The more you drop pounds while asleep, the more calories you'll burn each day — even when you're resting. On the other hand, It reduces stress hormones. People who don't get enough sleep tend to have higher levels of cortisol, a hormone associated with stress that can slow down your metabolism and make it harder for your body to burn fat cells for energy.
9. Avoid sugar-sweetened beverages: Sugar-sweetened beverages are linked to weight gain, and it's no surprise why: The sugar in these drinks gets converted to fat in the liver and then stored as fat in your body. For example, one study found that for every extra sugary drink someone had a day, there was a 22% increased risk of becoming obese over the next seven years. That's not all: Researchers have also found that drinking diet soda is associated with increased belly fat—even if you don't gain weight overall. Sugary drinks like sodas contain lots of empty calories. A 12-ounce can of cola contains 39 grams of sugar — that's 102 percent of the recommended daily intake (RDI) for women! If you drink one can of soda every day, cutting out this habit alone could save you about 1,800 calories per month or 5 pounds in a year.
These are just nine of the many tips you can use to accelerate your weight loss, but every little bit helps. The best part about these tricks, though? They won't cost you any money or require much effort at all—and that makes them all the more valuable.
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