Everyone wants to lose or gain weight. We have heard many weight loss hacks and sadly, most of them aren’t very helpful. Some suggest watching a horror movie to burn calories, sniff in apple to reduce your appetite, massage your ears to increase your metabolism, that is nonsense. While it does require some sacrifice and work to lose weight, it doesn’t have to be a slow and difficult process. If you do things right, you can actually lose weight fast. Here are some of the everyday weight loss hacks you can follow.
Everyday Weight Loss Hacks
1Stop Consuming Refined Sugar
If you want to lose weight fast, you have to cut refined sugars and starches out of your diet. This will help you quickly lose pounds of excess fat and inches out of your waste. When you consume carbohydrateslike soda, candy, refined sugars and donuts, the body not only produces more fat, but it also slows down the burning of fat.
Carbs present in your body hold onto pounds of water weight as well. So, if you cut down your carbs intake your body is forced to burn up the carbs you have been holding onto for energy and after all, that is burned up your body has no other choice but to burn your fat for energy. By putting fewer carbs in your body you will turn into a fat burning machine.
2Take more Protein
Incorporate more protein in your diet. This is one of the most important everyday weight loss hacks you should include in your lifestyle. Protein slows down digestion which means you feel full and be satisfied for longer which helps appetite reducing. So, you end up eating fewer calories throughout the day. You can control bad foodcraving and overeating by consuming protein-rich foods such as yogurt, eggs, cottage cheese, milk, chicken, fish, beans, peanut butter, tofu and the list goes on and on. Studies have shown that eating two eggs for breakfast can boost weight loss by 65 percent compared to eating the same amount of calories. By eating protein early in the day, you are starting your morning off right and you will be less hungry throughout the day.
3Lower Calorie Intake
Weight loss is a numbers game. You need to burn more calories than you eat every day to lose weight. It’s that simple! If you lower your carb intake and increase your protein consumption, then you will naturally take fewer calories anyway because you won’t be craving for foods that contribute to weight gain and you will be incorporating more high protein foods that will fill you up and suppress your appetite. There are 3500 calories in a pound of fat. To lose a pound of pure body fat each week you need to shave off 500 calories each day. Most people need 2000 calories to not gain or lose a single pound. So, to lose that one pound of weight in seven days, you need to consume 1500 calories per day.
Snacking can break your weight loss efforts. The truth is you should focus more on eating three healthy filling meals. For it to be considered a snack, it needs to be under 150 calories and most of the snack foods exceed that number surely. You can eat a small piece of fruit or some veggies But that will count toward your daily calorie intake and won’t curb your hunger enough to make you eat less at your next meal. So, if you are aiming to lose weight fast cut of snacking completely.
5Say No to Drinks
Actually, try to limit anything that isn’t water. The last thing you want to do is drink your calories. Avoid all energy drinksas they contain more amount of sugar which is indirectly intake of more amount of calories. If you want to lose weight, you have to avoid drinks in your everyday weight lose hacks.
6Note Down Calorie Intake
Research indicates that we are terrible at estimating the calorie counts, which is why if you want to lose weight fast you must get in a habit of counting your calories. You need to keep a food journal handy. Read nutrition levels and jot down the foods you eat so can add up how many calories you eat per day. Write down every morsel of food that you eat and you may be surprised that just how many calories you are actually eating every day.
7Exercise and Sweat
If you want real results to exercise is just important as your diet. Exercise is great for boosting your metabolism. When you have a fast metabolism, your body is burning calories at a higher rate even when you are resting which makes it harder to gain weight in the first place. You should aim for 150 minutes of moderate exercise per week for weight loss but the amount of exercise you do depend on how much weight you want to lose.
There is no specific exercise, you have to do, but it needs to be an activity that breaks if you sweat. Cardio exercises that burn the most calories are jumping jacks, and rope jumping. Jumping Jacks burn 100 calories in 10 minutes while rope jumping burns 130 calories in 10 minutes. Now if these exercises are the little bit difficult for you, the fast pace walking with jogging may be the way to go. As long as you sweat and keep your heart rate up for the duration of your exercise session then you had a good fat burning workout.
8Drink More Water
While water doesn’t have anything magical in it that burns fat, which certainly will help you with your weight loss efforts. Drinking water means you are not drinking other beverages that have calories in them. Drinking a glass or two of water 20 minutes before the meal may help you feel fuller resulting in you eating less food and consuming fewer calories. Not only that people who drink more water throughout the day have more energy because they are more hydrated and won’t feel too tired to work out. “I feel tired” is the most common excuse people use to skip out on exercise. So, cut the excuses by fatigue and stay energetic by keeping yourself hydrated.
9Get Proper Sleep
Having a core sleep habit can cause you to gain weight. For one, your metabolism does not function properly when you are sleepdeprived. Secondly, you have the hunger hormone Ghrelin that tells you when to eat. When you have insufficient sleep you have more Ghrelin. You also have a hormone Leptin that tells you when to stop eating. When you don’t get enough sleep you have less leptin.
10Believe in Yourself
Weight loss is not only a physical challenge but it is a mental challenge as well. No amount of weight loss advice you hear will matter if you don’t change your attitude. You can’t change your body, without changing your mind. A huge part of the losing weight is believing in you can do it and realizing that it’s not going to happen overnight.
You have to keep in mind it took more than a day to put the weight on. So, it’s going to take more than a day to take it off. Whenever you feel like quitting just ask yourself why you started in the first place. After all, we have choices in life. Losing weight is hard, being fat is hard and it’s time to pick your hard. You have to set realistic goals, and just do it. Don’t think, don’t wait, just do it.
BY M. DIVYA SRI