How To Lose Extra Weight: The Ultimate Guide

How To Lose Extra Weight

Author of the picture: Sheena Reyes   Link: https://goo.gl/fuDwlm

  1. Drink more water!

Most of us already know that drinking water is essential in weight loss and losing belly fat. The more water you drink, the better! This is one of the easiest ways to speed up weight loss and efficiently metabolize the stored fat. If there is a shortage of water in your body, you will slow down this crucial process of metabolizing fat. You should drink about 8 glasses of water daily in order to lose weight fast.

  1. Write down what you eat for one week and you will lose weight

Studies have found out that people who keep food diaries will eat about 15% less calories than those who don’t. A food diary is a great way to keep in track what you are eating, being more aware and conscious about your food choices. It is crucial not to play truant on the weekends since according to a University of North Carolina people tend to consume an extra 115 calories per weekend day, which diminishes the chances of losing weight. The extra calories during the weekend mainly come from alcohol and fat and will be an obstacle in losing weight.

  1. Wait until your stomach rumbles and after that reach for food

Most people tend to get fat and have a struggle losing weight because they do not make a difference between real hunger and a craving. It is the moment when physical hunger and the rumbling of your stomach is present that you are really hungry. Having a particular food in mind means that you are having a craving, since being really hungry means that you would reach for any food just to satisfy your hunger. It is important to make this crucial difference and never again eat out of boredom, stress, depression or anxiety.

  1. Sniff a banana, apple or peppermint whenever you are hungry if you want to lose weight

According to Alan R. Hirsch, M.D., the neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, the more frequently people sniffed on a banana, apple and peppermint, the more likely they would lose weight. His study involved about 3000 volunteers who lost an average of 30 pounds each. Sniffing the above-given ingredients will actually trick your brain into thinking that you have actually eaten them and it will reduce further hunger cravings.

  1. Serve your food in blue plates

Most of the fast food restaurants have the colors: red, yellow and orange in their interior design, logos and also plates and setting. The reason for that is that those colors increase the appetite and encourage eating, unlike blue, which is known to be appetite suppressant. So, if youdon’t know how to lose weight, just buy blue plates or blue tablecloth which will automatically trigger your brain to eat less.

  1. Eat in front of a mirror

If you eat in front of a mirror, your awareness about how much you eat and what you are eating will rise. Looking at yourself while eating will remind you of your purpose and goal, which is to lose weight and therefore you will eat a moderate amount of food.

Lose Extra Weight

  1. Don’t buy already prepared food

Certain foods which are already prepared and packed are more likely to contain chemicals, added sugar, GMO, fructose or corn syrup. That means you are ingesting tons of ingredients which your body cannot handle and you automatically gain weight. A piece of fruit is always a better alternative than reaching for something which is unhealthy and has tons of hidden calories.However, if you are in a situation when you have to buy already prepared food, you should keep in mind some simple rules.When buying ketchup, mayonnaise or dressings, always look for the sugar-free alternatives. All partially hydrogenated products should be avoided and also a shorter list of ingredients means fewer chemicals and fewer calories. When buying grain products, aim for those which have two grams of fiber per 100 calories.

  1. Close your kitchen for 12 hours

To avoid late night snacks, after dinner wipe down the kitchen counters, clean everything that needs cleaning, turn off the light and close the door. Keep yourself out of the kitchen and avoid eating anything late at night. A University of Texas study has found that the calories you eat late at night have a lot to do with weight gain. If you stop snacking after dinner, you will lose 31 pounds a year.

  1. Buy a pedometer and aim for extra 1000 steps a day

To stay active and keep on moving is one of the basic rules when you are trying to lose weight. The sedentary lifestyle includes 3000 steps at max a day. Adding 2000 steps a day will keep your weight the same as it is, while if you add some more, you will start losing weight. In order to keep track of your progress, just buy a pedometer and walk your way to weight loss.

  1. Eat 90% of your meals at home

If you eat out most of the time, you have no control on the calorie intake, since the portion size in restaurants has recently increased a lot. Most of the restaurant meals are high-fat and high-calorie, coming in large plates. Preparing your own meal at home, you have more control on the calories and portion size, so you will more likely lose that belly fat.

  1. Eat water-rich foods and veggies which will bulk your meal and you’ll taka fewer calories overall

Just by adding water-rich foods and veggies to your diet plan and meals, you will immediately eat fewer calories. You will fell satiety from the vegetables which have very few calories and plenty of water and fiber, helping you boost your metabolism and fight constipation. If your meals are based on vegetables, you can say goodbye to the belly fat.

  1. Make a diet plan without white foods

Refined carbohydrates are the reason for so many inflammations and diseases in the human body, including obesity and weight gain. By avoiding sugar, white flour, pasta and rice and replacing them with some healthier alternatives such as: Stevia, honey, whole-grain bread and brown rice, you will not only lose weight, but also improve your overall health. A Harvard study has confirmed that 74000 women who ate 2 servings of whole-grains a day were 49% less likely to be overweight compared to those who ate the unhealthy, white alternative.

  1. Eat fruits instead of drinking fruit juice

Fruit juices that you’ll buy in a supermarket come with extra added sugar and chemicals that you don’t really need if you are planning to lose weight. Your diet plan should include fruits instead of fruit juices that will spike your blood sugar and leave you eating more food than you should afterwards. Fruits contain fiber, which is lost in the process of turning the fruit into a fruit juice. Just by replacing the fruit juices with fruits you will see how you’d feel more satiated.

  1. Add a handful of nuts to your diet plan

A handful of nuts is always a good idea for reducing belly fat and the overall unhealthy fat percentage in your body. The good fat that nuts contain will help you on your weight loss journey, reducing your cravings and boosting your metabolism and energy levels. Whenever you crave for something sweet, eat a handful of nuts and your craving will immediately be gone.

  1. Have most of your calories before noon

If you eat more calories in the morning, your body will use them throughout the day.  For those who skip breakfast, there are more likely chances that they will recuperate the calories for dinner and gain weight.

  1. Get a mantra

Keep a positive attitude throughout the whole process of losing weight and focus on the things you can do instead on those you cannot. Have a few mantras that you’ll repeat to yourself during the day, which will motivate you and keep you on the right track. Repeat sentences such as: “I can lose weight”; “I will exercise today”; “I will go on a walk today” etc. You can also think of other authentic sentences and make those your motto for achieving your purpose.

  1. Stick to 45 minutes of walking, instead of 30

If you walk or exercise for 30 minutes you will secure not gaining any extra weight. However, those who would like to lose weight and lose fat should be active for 45 minutes a day. You can divide the exercise into three sessions of about 15 minutes and still lose weight without making any changes in your eating habits. That sounds easy, right?

Lose Extra Weight

  1. Put your spoon or fork down between bites to lose weight

By putting your spoon or fork down between every bite, you will keep a slow pace while eating. To register satiety, your body needs about 20 minutes after a meal, so why not prolong the time of eating, enjoy the whole process, and eat less calories? If you eat slowly you will be able to listen to your body when it had enough of a meal.

  1. Take a walk before dinner to cut calories and appetite

A study, conducted by the University of Glasgow including 10 obese women, has shown that walking about 20 minutes before dinner will reduce your appetite and lower the calorie intake.

  1. Don’t eat with a large group

How to lose weight fast? Skip eating meals with a large group of people. According to a study published in the Journal of Physiological Behavior, we tend to eat more when we eat with a large group, and we also spend more time on the table. However if you eat with your partner or your family and have a chit-chat while eating and chewing, that will help you reduce your calorie intake.

  1. Switch to ordinary coffee to lose belly fat

Instead of having liquid calories in a cup of coffee, you should pay attention to the kind of coffee that you are drinking. Coffee with creamer, syrup, sugar, whipped cream etc. may contain more calories than an actual meal. Therefore you should replace it with ordinary coffee with a bit of skim milk and have as many cups as you’d like of it a day.

  1. If you are wondering how to lose weight fast, get some sleep!

According to a study conducted by the University of Chicago, women who have less than four hours a sleep have slower metabolism than those who get about eight hours a night. Therefore, getting your beauty sleep is very important for staying fit, healthy, beautiful and losing the extra weight.

  1. Drink Green Tea for weight loss

The number one tea when it comes to weight loss is of course green tea. By including green tea in your diet plan you will boost your metabolism and burn about 70 calories more a day. The antioxidants that green tea contains will help you lose weight fast.

  1. Avoid calories in a glass

Anything such as: fizzy drinks, fruit juices, alcohol or similar beverages will be a constraint in your weight loss journey. By staying away from liquid calories and rather having them in your actual food you will benefit a lot.

  1. Spice it up!

Angelo Tremblay, Ph.D., director of the division of kinesiology at Laval University, in Canada, found that eating hot peppers can boost a person’s basal metabolism. A diet plan including hot peppers will also reduce your appetite and curb your cravings. It is the capsaicin in cayenne pepper which increases your body’s ability to release stress hormones, such as adrenaline, and therefore speed up your metabolism. Spice up your salads with chili or salsa and enjoy the tasty way to lose weight.

Sources:
http://www.rd.com/
http://www.goodhousekeeping.com/