Hi, we welcome you to another series of breakfastie blogs. Most of you are looking for tips for losing weight. Most of us try hard to weight lose but do not succeed because we didn’t know what is the perfect diet to maintain weight. So in today’s topic, we gonna discuss some important tips that help in weight loss. Some people are thinking that skipping breakfast will help out in weight but in reality, it doesn’t.
 |
| Weight Loss |
Proper diet or healthy foods only help you maintain your body weight. Eating low-carb foods and exercising will help you with weight loss. Weight loss of 1-2 pounds is mandatory in a week if you are looking to lose weight in a week. Most of the time, our food makes us hungrier because it is enriched with carbohydrates which activate the hunger hormone. When the hunger hormone is activated, it is difficult for a person to lose weight.
So, it’s compulsory to know which food helps in weight loss and which triggers the weight. Because food is the major reason behind weight gain and we don’t exactly about it. We just do exercise continuously without maintaining our diet plan. However, not all foods have this impact.
Low-carb diets and low-calorie, whole-food diets are helpful for weight loss and can be simpler to follow than other diets.
It is published in the journal of obesity.
Here are also some important tips that if you want to lose weight you also have to choose time for exercise and then stick to it. Further research has been conducted and the result shows that people who consume nuts in moderation help in weight loss and maintaining their physical appearance.
A recent study published in the Journal of National Cancer showed that weight loss also reduces the risk of breast cancer. Obesity also gives birth to many other diseases such as diabetes, cardiovascular insufficiency. Maintaining weight is good for living a good life in good health.
.png) |
| Evidence-Based Tips |
Top 13 Evidence-Based Tips That will Help You Fast Weight Loss Without Exercise
Now that we have discussed all the benefits of weight loss, let's move on to the next part, evidence-based tips that will help you to drop your extra pounds without exercise:
- Drink more water
- Never skip Breakfast
- Eggs
- Drink coffee
- Green tea
- Intermittent fasting
- Eat regular Meal
- Cut on added sugar
- Fewer carbs consumption
- Fruits and vegetables
- Eat fiber-enriched food
- Try to use a smaller plate
- Stop eating junk food
Let's go through one by one and many more...
1. Drink more water:
What do you think of water? Most of us simply drink water when we feel dehydrated. Did you know water is also beneficial in weight loss? Yes, you read it write. The more our body hydrates the more we burn weight. The body is made up of 60% water, which means that the liquid is calorie-free. That calorie-free liquid helps in weight loss.
Lots of research shows that drinking more water helps control your appetite, enhances your metabolism, and also makes it easier to exercise. Drink almost 3 to 4 litter of water daily. You may add in some leaves of mint, lemon, and slices of ginger as per your taste. So what do you think of it? if you want to lose weight then drink more water in a single day.
Bonus Tip:
Just download an application with the name “drink water”. It helps you to keep a count of your water intake.
2. Never skip Breakfast:
Most of the people are not eating their morning meal. Breakfast is an essential meal for beginning a healthy day. Most of you are thinking connection between breakfast and weight loss? So here's your answer, when you skip breakfast you get cravings for snacks after a while. Snacks are not healthy at all. So when you snack, it leads to weight gain.
So basically when you are looking for weight loss then never neglect your morning meal. In morning meal always try to eat fewer carbs food.
Bonus Tip:
3. Eggs:
Who loves to eat eggs? Comment down to let us know. Did you know that eating eggs are also beneficial in weight loss? The egg is full of nutrients and low in calories. Eggs are packed with antioxidants like lutein and zeaxanthin, which support healthy vision. It's also a great source of vitamin D, which boosts our immune system and promotes bone health. Eggs are also fortified with protein.
An average of 2 eggs per day provides a 25% protein intake.
Eating protein-rich foods also helps boost the body's metabolic process. Research suggests that eggs increase metabolic activity and increase feelings of satiety. Eating an egg-centered breakfast can prevent a person from eating extra calories during the day.
Bonus Tip:
Breakfast should consist of two eggs rather than one.
4. Drink coffee:
 |
| Black Coffee |
A perfect diet for coffee lovers. Did you ever think that coffee is also helpful in weight loss? Yes, you are reading it right. Coffee is packed with antioxidants that improve our digestive system and boost heart health.
It contains caffeine which improves the metabolic process and promotes weight loss. Always try to drink coffee in moderation to get the maximum benefit. Another important thing to keep in mind is that you should always try to drink coffee without milk and sugar. If you can't, try using a minimal amount of milk.
Bonus Tip:
Please avoid drinking tea along
with breakfast because taking tea with breakfast just spoil the nutrient of
food which you have taken. You can drink tea after 30 to 1 hour of your
breakfast.
5. Green tea:
As we told you in coffee that coffee helps in weight loss but the people who don’t drink coffee do what they do. So green tea is perfect for people who want to lose weight. Because it boosts the metabolic process. Most of you are thinking what is the metabolic process? Metabolic is the process in which the body starts converting food into useable energy. Caffeine and catechin both are present in coffee which makes it perfect for weight loss treatment.
Much research shows that these two components help boost metabolism.
Bonus Tip:
Green tea is the greatest option to have in your snack time if you have met your water intake goal. If you don't add sugar to your green tea, it has nearly no calories.
6. Intermittent fasting:
What do you know about intermittent fasting? Comment down to let us know.
This fasting is not the same as traditional fasting. During this fast, you must eat two meals per day in the eating window of 8-10 hours and fast for 14-16 hours per day. This pattern is very beneficial in Weight loss.
How does it work? For example, you eat your meal in the morning and now till night you won’t eat anything. Just liquid such as water or black coffee, etc.
Bonus Tip:
Consume a large salad with 100 g of grilled chicken breast/fish. Avoid carbs in the evening or your final meal of the day. If you're still hungry, try a bowl of vegetables/chicken soup without cornflour or a bowl of lentil soup.
7. Eat regular Meal:
When we start skipping our regular then we have carved for snacks. And most of the time we end up eating snacks and these snacks contain more calories. So when we intake snacks it will directly affect our body weight.
So when we stick to our regular eating habits, we feel full and don't have cravings for snacks and junk food.
Bonus Tip:
Make a weekly meal plan to help you track your calorie intake.
8. Cut on added sugar:
If you want to lose weight then you have to compromise on sugary drinks and foods. Because when we eat more processed foods they lead to increase our body weight.
In our normal daily eating plan, we all eat foods that contain more sugar, so it's good to read the labels before you buy the product. If you are motivated to lose weight then you must buy foods that contain no sugar. absolutely.
Bonus Tip:
Please don’t add any sugar to it. You may add some lemon or original honey (1/2 teaspoon only). If you don’t want to compromise your sweet tooth then you can use a plant-based sugar source Like Stevia.
9. Fewer carbs consumption:
When we are talking about weight loss or weight gain carbohydrates play important role in both situations. Carbohydrates are a great source of weight gain. For example, when we are eating white bread, single pieces contain 13% carb.
Refined carbohydrates increase body water weight and also lead to diabetes. Eating more carbohydrates activates the hunger hormone. So if you want to lose weight you have to stop eating refined carbs. You have to stick to fiber and healthy fats.
Bonus Tip:
Eat brown rice, whole-wheat pasta, multigrain bread, bran bread, etc.
Did you know what happens to your body when you stop eating bread? Readout Top 13 effects on your body if you stop eating bread.
10. Fruits and vegetables:
Fruits and vegetables are excellent sources of plant-based compounds. They are enriched with unsaturated fats that are best for health. Calories are always low in natural foods.
Fruits and veggies are packed with essential fibers that are helpful in weight loss. Consuming this food not only helps maintain your body weight but also protects you from various types of diseases such as heart, diabetes, and inflammation. So always try to eat fresh fruits and veggies to protect yourself from different illnesses.
Bonus Tip:
If you have food cravings during
meals then eat cucumber, strawberries, oranges, 1 medium-sized apple,
peach, guava, or seasonal low glycemic index fruits.
11. Eat fiber-enriched food:
Always try to eat food that is packed with fiber, because fiber helps in lowering the body weight. When we eat fiber-enriched food we feel full all day so our fullness hunger activates.
Not only is it helpful for weight loss, but high-fiber foods are also helpful in lowering blood cholesterol and blood sugar levels. Always eat fiber foods in moderation, studies show that an intake of as little as 30g is beneficial for weight loss.
Bonus Tip:
Eat Some fiber-enriched food that you must add to your diet plan are:
- Beans
- Broccoli
- Avocados
- Whole grain
- Apples
- Lentils
- Oats
The fiber is only available in plant-based food so it's good to add it to your diet plan.
12. Try to use a smaller plate:
Using smaller plates will let you devour smaller quantities. By the usage of smaller plates and bowls, you will be capable of steadily getting used to ingesting smaller quantities without going hungry. It takes approximately 15 to 20 mins for the belly to inform the mind it is full, so devour slowly and forestall ingesting earlier than you sense full.
Bonus Tip:
Using a small plate to eat Avoid eating on the bench.
13. Stop eating junk food:
If you want to lose weight you have to stop eating junk food such as burgers, pizza, crisps. Because this food is high in carbs they increase your body weight. Stop eating junk food to maintain your weight.
It not only increase our body weight but also increases the risk of heart failure, diabetes, and liver problem. So it is good to say bye to junk food to save yourself from diseases, and live a healthy life.
Bonus Tip:
Try to eat homemade food instead of street food or junk food.
Summary:
Thank you for sticking with us until the finish. We have mentioned the top 13 evidence-based tips that will assist you in losing weight quickly above. If you found this post beneficial, please share it with others. Let us know if you've ever used any of these hints in your life. What are your thoughts on these healthy lifestyle changes? After reading our post, are you planning to implement some of these suggestions? Please let us know in the comments section.
What type of breakfast companions are we, beloved? If you haven't seen our fantastic stuff, please do so now.
Read More:
How to use Moringa Powder? Top 9 magical benefits of Moringa Powder
Top 9 Warning Signs of a Heart Attack in Men; Symptoms of Heart Attack that One Should Not Ignore
What are the 13 Magical Foods that will naturally detoxify your blood?
What is gluten-free food? Eat these gluten-free foods if you have celiac disease.
A healthy dinner plate; How do you make it for your lovely family?