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The goal of losing weight is a noble one, but it can be difficult to achieve. The most effective way to lose weight is through the combination of exercise and a healthy diet. These two factors go hand in hand when it comes to losing weight, and you need both to be successful. You can’t spot-reduce calories by just cutting out carbs or fatty foods, because your body needs all food groups for energy, so a low carb or high fat diet will eventually lead to cravings for other things that aren’t on the list of allowed foods! To succeed at long term weight loss, you have to eat a well rounded diet from all food groups, including protein, carbohydrates, fats, fiber, water, vitamins, minerals and herbs.
Tip #1: Consume More Protein
You might not realize this, but protein is actually one of the most important nutrients for losing body fat. Protein promotes satiety, which makes you feel fuller for longer periods of time. In addition to keeping you feeling fuller for longer, protein also enhances the thermic effect of food. This means that your body burns more calories digesting protein than any other macronutrient. As a general rule, consume 0.8 grams of protein per pound of lean body weight. If you’re trying to lose weight, you’ll want to bump that up to 1 gram per pound of lean body.
Tip #2: Eat Less Sugar
It’s easy to eat too much sugar. Sugar is found in almost every food, and most people don’t even realize it. It may be in the form of corn syrup, sucrose, evaporated cane juice, brown sugar, maltose, dextrose or any other number of names. The fact is that sugar is bad for you, and you need to start reading labels to help reduce your intake if you don’t already. However , you still need some sugar/ sweets intake each day and you can obtain that’s from natural unporcessed sources like fruits and honey.
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Tip #3: Exercise Daily
Exercise is tied to a long list of benefits, from increased energy and reduced stress to improved sleep and better mood. Fitness isn’t just about looking good in a swimsuit or fitting into your skinny jeans. Exercise is about feeling good, having more confidence and living longer. Aerobic exercise can help you lose weight, but research suggests that strength training is even more effective for burning calories.
Tip #5: Quit Alcohol and Caffeine
Avoid alcohol and caffeine is a good way to start cutting calories. You should avoid all alcohol even the so-called ‘light’ varieties. Alcohol has 7 calories per gram, which makes it far more calorie dense than sugar or fat (which have 4 calories per gram).
A study at Laval University in Quebec found that white tea can simultaneously boost lipolysis (the breakdown of fat) and block adipogenesis (the formation of fat cells). Another study from Wayne State University found that green tea significantly increased fat oxidation rates. White, green, and black teas all contain caffeine, a natural component which some studies have shown can have positive effects on metabolism, including increasing fat burning.
Tip #6: Eat more foods high in fiber
Fiber is one of the most important nutrients that you must include in your diet. It helps to maintain a balanced weight, and it also has many other health benefits. Eating more fiber will help you to lose weight, lower your cholesterol levels, improve your digestion, prevent constipation and even reduce your risk of heart disease. When you eat more fiber, it will make you feel fuller for longer periods of time. In fact, you should aim to get at least 30 grams of fiber every day. As we said before, fiber does not only benefit your health but it is also great for weight loss. Fibres containing food includes beans. berries, Avocados ,etc.
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