Effective Weight Loss Tips

Effective Weight Loss Tips:-

1] Start your day with a cup of coffee:-

a] Plain coffee is your best bet in terms of losing weight.

b] One cup of black coffee has only 2 calories and no fat.

c]  Just 1 or 2 cups of fully-caffeinated coffee per day may be enough to help you lose weight.

d] Caffeine can boost the metabolic rate and increase fat burning. 

2] Wake up early:-

a] You must wake up latest by 7:00 body has its own clock and you shouldn’t mess with it.

b] Scientists have found that getting up early and enjoying the early morning light helps lower body fat because the 'Blue Light' of the morning kick starts the body's metabolism.

c] Just 20-30 minutes of morning sunlight is enough to keep off the pounds.

3] Take a walk :-

a] Exercising at any time is good for health 

b] To lose weight the average person needs to take about 2,000 steps in the average mile.

c] One mile burns about 100 calories. This means your pedometer will help you keep track of your steps, how many miles you reach each day and how many calories you burn.

d]      ⦁   1 Mile = 2,000 steps and 100 calories burned

• 1 Pound – 3,500 calories
• 1 Pound weight loss per week = 500 calorie deficit per day
• To lose 1 pound per week you need to add 10,000 steps to your day.

4] Quality protein for breakfast:-

a] Protein is a key nutrient for weight loss. In fact, adding more protein to your diet is the easiest and most effective way to lose weight.

b] One study in women showed that increasing protein intake from 15 to 30% of total calories helped them eat 441 fewer calories per day. They also lost 11 pounds (5 kg) in just 12 weeks

c] High-Protein Breakfasts Help You Eat Less Later.Protein also helps you feel full. This is because it activates the body’s signals that curb appetite, which reduces cravings and overeating.

d] Here are a few examples of high-protein breakfasts that can help you lose weight:
⦁  Scrambled eggs: with veggies, fried in coconut oil or olive oil.
⦁  An omelette: with cottage cheese and spinach (my personal favorite).
⦁  Stir-fried tofu: with kale and dairy-free cheese.
⦁  Greek yogurt: with wheat germ, seeds and berries.

5] Cook with coconut oil:-

a] Coconut oil has rich source of saturated fats that helps people those who are overweight. A large portion of this fat content is made up of a medium chain saturated fatty acids (MCT) that is 3 times more effective than longer chain counterparts in fighting extra weight.

b] One important property of coconut oil is that it is “thermogenic” – eating it tends to increase energy expenditure (fat burning) compared to the same amount of calories from other fats

c] Coconut Oil Can Reduce Appetite, Making You Eat Less.

d] How to use Coconut Oil in your Diet:

use coconut oil for Baking the Food, Roast Vegetable, Prepare Popcorn, Salad Dressing. 

Other Substitutes: You can also use this oil in any of these substitutes: spread it on the bread (like jam), replace your regular oil with coconut oil to saute vegetables with it, use this oil in stir fries, pour it on your rice, in mashing potatoes or on baked potatoes, drop a spoonful in your smoothies for tropical flavor, pour this in your soups and sauces, etc.

6] Use smaller plates:-

a] The plate on the right is small and makes the same circle of food appear large.

b] Your mind works the same way and feels satisfied when you eat a small plate full of food compared to a large plate with the same amount.

c] Choose a smaller plate for your food to cut calories and avoid overeating.

7] Eat spicy foods:-

a] Spicy foods make you want to eat less.

b] Spicy foods speed up your metabolism: A number of studies over the years have concluded that certain spices (like capsicum, ginger, and black pepper) increase your metabolism by raising your body temperature, causing you to burn more calories after a meal.

c] Spicy foods are also beneficial in lowering LDL (aka bad cholesterol), lowering blood pressure, reducing your risk of diabetes, (by improving insulin response) and preventing cancer and heart attacks.

d] Spicy foods also boost production of serotonin which can make you feel happier and less stressed.

8] Chew more slowly:- 

a] It can take a while for the brain to “register” that you’ve had enough to eat.

9] Eat healthy foods:- 

a] You should eat natural, unprocessed foods that humans are genetically adapted to eating. Research shows that such foods are great for health.

b] List of healthy food:- Whole Eggs, Leafy Greens, Salmon, Vegetables, Lean Beef and Chicken Breast, Boiled Potatoes, Tuna,  Beans and Legumes, Soups, Cottage Cheese, Avocados, Apple Cider Vinegar, Nuts, Whole Grains, Chili Pepper, Fruit, Grapefruit, Chia Seeds, Coconut Oil, Yogurt

10] Sip of green tea:-