Simple and small changes to your daily routine can help you slim down without dieting. Making healthy choices, like eating healthy foods and exercising every day, is the first step to dropping the pounds and feeling energized. When you create a balanced workout schedule, you’re likely to see faster results on the scale. People are often advised to do all sorts of crazy things, most of which have no evidence behind them.However, over the years, scientists have found a number of strategies that seem to be effective.
- STOP OVEREATING
Eat when you are hungry, stop when you feel full. If you’re trying to lose weight, following this simple advice can go a long way in helping you succeed in your weight loss battle. The truth is, for many people, it is probably easier said than done.
- DRINK WATER, ESPECIALLY BEFORE MEALS
Drinking water before eating helps you feel fuller; that means you’ll be less likely to scarf your food down. This tip helps you to avoid overeating. Drink one glass of water before each meal and sit back to reap these benefits such as weight loss, Improve your skin health and energize your day.
- REPLACE ADDED SUGAR WITH NATURAL SUBSTITUTES
Watching the added sugar in your diet can help you control your weight and potentially avoid serious chronic health problems for example heart disease, headaches, low energy levels, inflammation and diabetes. You might be surprised at how many of the foods you consider “healthy”contain sugar. Energy bars, energy drinks, flavored yogurt all of them have a lot of sugar. So, replacing the added sugar with natural substitutes like honey, maple syrup, coconut sugar etc. is a healthy choice.
- GO ON A LOW-CARB, HIGH PROTEIN DIET
This eating pattern tends to be lower in carbs and higher in protein.Many people follow low-carb diets on the basis that if the body does not receive extra carbohydrates, it will not store excess fat. It usually emphasizes meats, fish, eggs, nuts, seeds, vegetables, fruits, and healthy fats. When you avoid sugar and starches, your blood sugar tends to stabilize and the levels of the fat-storing hormone insulin drop. This helps increase fat burning and makes you feel more satisfied, thereby naturally reducing food intake and promoting weight loss. You are meant to minimize your intake of high-carb foods like grains, potatoes, sugary drinks, and high-sugar junk foods.
- LIFT WEIGHTS
Lifting weights increases number of overall calories you burn during the day. Which helps in fat loss and gaining lean body mass. When you use weights, you are actually breaking down the muscle fibers and when they repair themselves, they become stronger and more resilient. Its benefits include improved posture, better sleep, gaining bone density, maintaining weight loss, boosting metabolism, lowering inflammation and staving off chronic disease, among a laundry list of positives.
- CARDIO AND AEROBIC EXERCISE
Aerobic exercise provides cardiovascular conditioning. The term aerobic actually means “with oxygen,” which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move. That means aerobic exercise makes the heart more efficient and capable of moving more oxygen-carrying blood with every beat. The lungs adapt to be able to take in more oxygen, and the muscles become equipped to use more oxygen. Examples of aerobic exercises include cardio machines, spinning, running, swimming, walking, hiking, aerobic classes, dancing, cross country skiing, and kickboxing.
- EAT MORE FIBER
You probably know the basics about fiber: it’s the part of plant foods that your body cannot digest, and there are two types — Soluble fiber and Insoluble fiber. Both types of fiber are good for us. Eating high fiber foods not only helps in weight loss but has many other benefits such as healthy digestive system, lower cholesterol levels, control blood sugar level etc. Vegetables, fruits, oatmeal, brown rice, quinoa, lentils and beans are the examples of foods high in fiber.
- TAKE GOOD SLEEP
A good night’s sleep is just as important as regular exercise and a healthy diet. Healthy sleep habits can make a big difference in your quality of life. Poor sleep has been linked to insulin resistance and also decrease resting metabolism both of these cause weight gain and obesity. So good sleep can help in weight loss and also helps in recovering the muscle damage after workout.
- USE SMALLER PLATES
One of the oldest tricks in the book for getting around this is to simply use smaller plates, cups, and bowls. If you use a smaller plate, the same amount of food looks bigger, so you’re basically tricking your brain into feeling fuller with less total food, without having to do all that hard cognitive work of counting calories.