Dropping pound is a challenging thing for almost everyone and it depends on the different type of health. You will need to have a commitment and hard work toward your goal.
There is some new research which supports fasting that it helps to reduce pounds and produce essential antioxidants to reverse aging effects.
Research tells that fasting is not a difficult lifestyle if you prepare your mind. One thing to remember is that you should have a lot of weight and fats in the body for fasting because fasting can be challenging if you have a week immune system.
Healthy weight loss is a secret to look younger and healthy with increasing age. Here are the healthy tips and tricks to drop the pounds.
Reduce your calorie intake
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Reducing pounds require to burn out 3,500 calories. You can try to burn one pound in a week which requires to cut off 500 calories every day. It can be a challenge or even more difficult for people who love eating a variety of delicious and tasty foods. You can adapt for an effective plan of this combo, for example, reduce 250 calories every day from your diet and burn 250 calories by doing exercise.
Take help from calorie calculator to track your calorie consumption every day according to your present weight and the weight loss aim. Make sure not to cut below 1200 calories to avert starvation which diminishes the weight loss functions.
How many calories are enough?
A normal woman should consume around 2000 calories every day to control and 1500 calories to reduce one pound of weight every week.
A normal man requires 2500 calories to manage and 2000 calories to reduce one-pound weight every week.
However, the calorie need depends on several factors such as age, weight, height, metabolic health and activity levels.
Drinking enough water helps to keep your body hydrated and support weight loss to drop pounds. Drink a good amount of water to keep yourself hydrated and prevent hunger. You can eat more water content vegetables and fruits which helps to reduce your hunger and make you eat less.
According to a recent study, drinking cool water helps to promote metabolism and eliminate sugar cravings.
Water is a natural hunger suppressant and aid weight loss. When your stomach is full, it signals your brain to stop food intake. Often, it happens that you may feel hungry while you’re actually thirsty. Drinking water before a meal can help to prevent unnecessary snack craving.
Water improves calorie burning
According to some research, drinking enough water helps in calorie burning. Water temporarily boost the resting energy in your body and burn calories when you are in resting mode.
Drinking cold water also promote calorie burning capacity by heating up water for absorption.
Water flushes out the waste
Drinking adequate water helps to clean out the toxins from your body and aid to lose pounds. Dehydration may restrict the waste removal process through faces and urine.
Water is important for kidneys to filter toxins and keeps essential electrolytes and nutrients in the organs. Dehydration can cause your kidneys to retain the fluid and result in constipation which affects your weight loss goal.
It’s important to have good gut health while you want to lose pounds from your body. Therefore, drink enough water to ease weight loss. Replacing sugary drinks with herbal tea and natural drinks provide long-term weight loss benefits.
Add vegetables to your diet
Green and colorful vegetables are important to lose pounds. Vegetables contain low calories and have plenty of fiber which provides a feeling of a full stomach and reduce your high calories consumption.
Every weight loss plan should contain veggies to fulfill the fiber because they provide nutritional power. Green vegetables also contain more water which provides nutrient-dense as high-volume foods you can eat without a problem.
You can eat vegetables in a variety of styles such as boiled veggies, bake, steam, and roast. Add leafy green veggies in your diets such as spinach, kale, collards, arugula, Brussels, cabbage, sprouts, asparagus, and green beans. Green vegetable consumption helps to prevent inflammation of other health problems such as
- Joint and muscles
- Heart disease
Regular consumption of green vegetables promotes healthy blood production and boost blood supply which helps you to lose weight without any effect.
Take some time out of a hectic agenda and try to be active. Take regular breaks from your work or exercise you are doing. Long sitting or standing to influence your muscle’s capability to move in a flexible way. Taking break and stretching can help your weight loss goal.
Don’t skip your evening workouts
After a busy day, you will feel tired and skip your evening exercise whether in the gym or home. Evening workout is the best trick to boost your metabolism to lose that excess pounds. You need to stay committed toward your goals by regular doing evening exercise. If you have missed going to the gym, then practice your workout at your home.
Do Intense Cardio
Initially, you will find 45 minutes of cardio workout challenging but as you start you will get used to it which help to boost your metabolism. According to a study, the intense cardio session is the best exercise to increase your metabolic rate even after post workout, after stopping sweating and it helps to burn extra calories. You can do intense cardio workout such as indoor cycling, running, interval training.
Make a running plan under expert guidance to burn a sufficient number of calories. The number of miles depends on the amount of weight you want to lose, and it also depends on your health and weight. Generally, you will be able to burn 3,500 calories to reduce one pound. Running for 12 minutes mile helps to burn around 100 calories.
If you consume 100 calories every mile, then it will take 35 miles to run per week or 5-miles every day for losing one pound every week.
Large body type burns more calories than smaller bodies. For example, if a person with 155 pounds run for 10 minutes miles will burn around 124 calories every mile whereas a person with 185 pounds will burn 148 calories.
Perform high-intensity training which promotes fitness and metabolism. It helps to stimulate your hormone growth and effectively burn extra fat. The bike is the only way to push maximum intervals with zero impact.
Eat your breakfast
Eating breakfast is an important part of losing pounds. Skipping breakfast may affect your metabolism and interfere in a weight loss plan. According to dietitian Suzy Weems (Ph.D.) from Waco, TX – Baylor University, breakfast is essential for losing weight. But you should not overeat your breakfast with lots of pancake and unhealthy foods.
If you have late breakfast after waking up your blood sugar gets slow, and also hunger hormones also get affected.
When you feel hunger, you may eat more calories food and skip your breakfast which causes to build up extra fats.
Eating a morning breakfast helps to give you energy until your next meal. You should eat healthy foods with plenty of fiber and fewer calories.
Avoid junk food
Junk food is a bad thing for health as well as weight loss. Eating foods that contain excess fat and sugar will make you lazy and moody. You need to remove the foods from your diet which contain refined sugars, gluten, dairy, alcohol, and caffeine.
Why do you need to avoid junk food?
Junk food contains a huge number of nitrates. Nitrates are largely present in meats such as cold cuts which prevent growing bacteria. It can also cause cancer if eaten excess.
The fat content of junk food contains saturated fats which cause to increase LDL cholesterol
Junk foods are processed foods which contain a high amount of sugars and high calories.
Additionally, junk food contains salt which used as a preservative in the foods and it causes bloating and blood pressure.
Lastly, junk foods don’t contain any vitamin.
Enjoy your food
Eating too little will not help to lose those extra pounds. Eat weight loss foods containing plenty of fiber, good fats, and fewer calories. Have a plan of scheduling a cheat day when you don’t need to obsess. Occasionally eating high-calorie food will not affect your healthy diet. In fact, occasional satisfying your craving will help to grow a healthy relationship with foods.
Count your calories
Weight loss is about counting calories with simple math. Don’t think that if you do a workout, that is enough to lose pounds. This mindset can cause you to eat more calories than you can burn and leads to weight gain rather than weight loss.
Eat more Blueberries
According to recent research, nutritionist suggests health-conscious to get the best health benefits from blueberries.
Find out how blueberries help your weight loss goal.
Blueberries are the best nutritional source to prevent heart problems and metabolic syndrome discovered by University-of-Michigan-Cardiovascular-Center. It contains a rich amount of phytonutrient and flavonoid called anthocyanins which prevent degenerative diseases such as cancer and heart disease.
Blueberries are good for reducing accumulated belly fat. It also helps to boost mental health. It is considered as a superfood to prevent cognitive decline. According to a study published in Annals-of-Neurology tells blueberries consumption helps to reduce cognitive decline.
Maintain an active lifestyle
While making plans to lose that extra pounds you will require constant physical activity whether it is a gym or marathon. Maintain the activeness in your lifestyle by walking, taking stairs, gardening, cleaning home. These things are also helpful to burn your calories and keep your mind free.
Always take it slow by taking advice from your doctor before starting a program. You should be careful and know your health. When you do any workout, try to increase the time length according to your comfort.
Make a goal for doing work out every day 30 minutes, for example, walk around the neighborhood, dance before work.
It is ok if you are not comfortable with the aerobic exercise, but you can do weight lifting and resistance training. This type of workout helps to stimulate your muscles and bones healthy and create a balance while moving. It helps to reduce osteoporosis risk and prevent falls and injuries.
You may avoid junk foods, but sometimes these fresh junk foods are fresh and seem healthy. But you should remember, these junk foods are highly processed. Try to switch to healthy foods filled with natural ingredients which can help to manage your energy levels and boost a healthy sleep cycle.
Stick with your new plans after weight loss
After reducing excess pound don’t think that you can eat potato chips or processed snack. You need to maintain your diet by replacing those unhealthy snacks with salads and fruits. Weight loss is a lifestyle change, and you should maintain it until you reach the goal.
Even after losing a notable amount of weight you can follow your old ways but in a healthy way. You will need to maintain healthy foods and do work out every day.
Pack a Lunch
While going out don’t avoid your meal or don’t eat unhealthy food outdoor. Instead, take your lunch with you while going out which will keep you dedicated to your healthy eating plan. It is difficult to assess how many calories your food contains when you eat outside, but if you make it by yourself, then you will know when you are taking how many calories.
Add chickpeas and grapefruit in your diet
Eat chickpeas and grapefruit as snacks which are healthy and contain good nutrition.
Chickpeas are good ingredients for weight loss snacks, and it helps maintain a healthy lifestyle. Chickpeas contain a good amount of fiber and protein. When you sprinkle salt and little red chili powder it gives mouth-watering taste and removes your diet boredom.
Chickpeas are the best source of dietary fiber and protein which are two important nutrients to control your weight. One cup of chickpeas provides 15 grams of protein and 13 grams of dietary fiber which is half of the daily recommended value. When you get fiber and proteins, it helps to promote satiety and prevent getting frequent hunger.
Add grapefruits in your diet. Eat it before having a meal which helps to drop pounds in your body.
According to research, grapefruits provide major benefits in weight loss. It contains an enzyme called AMP – an activated protein kinase. This content of grapefruit helps to promote body energy such as glucose and boost metabolism. In return, it helps your weight loss goal. The AMPK get activated from stored fat and sugar for energy while doing the workout.
Focus on your workouts
Nowadays everyone owns a phone, and they are attached very much with texting, listening to music. But when you are at the gym or doing workout try to give full attention and allow your body to produce maximum results. Tune in your workout songs, but don’t get carried away with music, your main focus should be on your workout.
Monitor your weight loss progress
If you are worried about your weight loss plan, then keep track of your progress. How your pounds dropping working may create anxiety in you so you can monitor your progress by looking at the mirror and noticing your body. You can use tape and write down your size and also you can check how your clothes fit you.
Find out which food serving you more and switch to that food. Change your diet if you don’t see any result. However, for some people, the weight loss process appears slow so you should weight or take expert advice.
Do Morning exercise
According to research studies, morning exercise is better than any other time of the workout. Research tells that morning exercise helps to improve your sleep and boost your weight loss.
A study of overweight women with age of 50 to 75 discovered that the women who did a morning workout at least 4 hours in a week got better sleep than those did a workout at different times. The women who did work out in the evening find difficulty sleeping.
There is a great connection between weight loss and sleep. Poor sleep affects your hormones which manage appetite. Doing morning workout can help your circadian rhythm in the body which is an internal clock of the body, and this changed clock will help to get good quality sleep. Good quality sleep helps to regulate your hormone levels and appetite which reduce frequent hunger and support weight loss.
Switch your plate
According to new research, people eat a small portion of the plate color contrast is high than the food. For example, if you eat pasta off on a blue plate, then you will eat less than the white plate. It happens because the food portion looks large in a dark color plate whereas it gets to blend in the light color plate and cause you to eat more.
You can also try yourself checking the shape of your bowl or glass. You will have the same amount of fluid in the narrow, tall glass but the research tells people will feel more amount while using tall-narrow version.
Use a plate with sections: You can use a plate with a section to fill different food portions, veggies, proteins and starch. Keeping your meal in the sectioned plate is easier than the normal plate.
Use sectioned plate similar like picnic style and maintain a habit of filling low calories and rich nutrient foods which is the best trick to drop pounds.
The sectioned plate also helpful to measure your food portion. Spending 10 seconds for platting your food is the best trick to lose around 10 pounds.
Eat more fiber in the Morning
A good tip for dropping pounds is to eat fiber content foods in the morning. This trick will reduce the frequent hunger temptation. Make sure to add plenty of fiber foods in your breakfast to begin your weight loss plan.
You can have the following foods in the breakfast
- Dark Colored Vegetables
- Raspberries and Blackberries
- Peanut butter
- Figs and ricotta
- Fruits salad
Avoid soda drinks
Carbonated drinks such as soda drinks are unhealthy for health. It also increases the risk of obesity and stimulates hunger hormones and result in more calorie consumption.
The high content of sugar in the soda put more stress on the pancreas and impair its function and imbalance insulin production. Drinking everyday soda drink causes to increase type 2 diabetes risk by 25%.
Therefore, to drop extra pounds replace soda drinks with healthy natural drinks.
If you are finding difficult to leave on soda drinks, then try switching regular soda diet which helps during weight loss. Diet soda contains flavored artificial sweeteners in place of sugar without any calories. But still, you need to monitor your calorie consumption and stay under diet to drop extra pounds.
Whenever you get in any stressful situation, you will feel a craving for foods, especially sugary foods. It happens because of a stress hormone called cortisol. It will cause you to overeat and leads to weight gain. Therefore, avoid stress to maintain your weight loss plan.
You can manage your stress with the following methods.
Yoga has many different techniques which involve slow and controlled movement. It helps to get your inner peace and improve your breathing and core strength. You will require to focus on every movement to perform yoga which will release your stress.
Meditation is a great way to prevent your stress when you do in a calm and right place. It is about finding yourself within you. You will need to clear all your worrying thoughts and focus on breathing.
Talk with the person you trust
Another way to release your stress is to talk with people who you trust more. By talking and discussing your problem, you will be able to relieve your stress. They can be your family or friend who keeps your trust and listens to you.
Use stress relief toy
Another way to manage your stress is to take help with stress releasing soft toys such as a ball. When you squeeze the softball in your hand, the stress from your body also gets pushed out.
Removing stress from your mind will help to balance your hormone levels and help you drop the pounds.