How Much Can You Lose Weight In a Month
1. Drink water (especially before meals)
We keep repeating it, you have to drink a lot of water. Drinking water can boost metabolism by 24-30% over a period of about 1 hour, and helps the body burn calories, making it a great aid in weight loss.
A study shows that drinking half a liter of water almost an hour before a meal leads to eating fewer calories and therefore helps us lose up to 44% more weight.
2. Eat eggs for breakfast
Eating whole eggs can have all kinds of benefits, including weight loss.
Scientists looked into the subject and found that replacing a breakfast of cereal with eggs also helps to eat fewer calories during the next 36 hours, and therefore to lose more body fat.
If you can't eat eggs for one reason or another, don't panic. Any other source of quality protein eaten for breakfast will do.
3. Drink coffee (preferably black)
Too often demonized, coffee is actually loaded with antioxidants, and therefore can have a number of health benefits.
Studies prove it . Caffeine increases metabolism by 3 to 11% and increases fat burning by 10 to 29%. Make sure you don't add industrial amounts of sugar and other high calorie ingredients, however. Which would totally nullify the profit gained from the coffee.
4. Drink green tea
Like coffee, green tea has many benefits. It contains a lower dose of caffeine, but is also packed with antioxidants called catechins, which "work" with caffeine to burn even more fat.
Although scientists are mixed in this case, there are many studies to prove that green tea (consumed as a drink or as a dietary supplement) can also promote weight loss.
5. Get into coconut oil
Coconut oil is very good for your health. With its high level of special fats, called Medium Chain Triglycerides, it is metabolized by the body differently from other fats.
These fats have been shown by researchers to boost metabolism and burn an additional 120 calories per day while reducing appetite. In total, you will consume nearly 256 calories less per day.
It is not of course to add coconut oil on what you have already cooked, but to replace the oil that you use for your culinary preparations.
6. Take glucomannan supplements
Several studies claim that the fiber called glucomannan leads to weight loss. This type of fiber absorbs water and is temporarily "deposited" in the intestines, which makes people believe in a feeling of fullness and stops the urge to eat.
Studies have shown that people taking this kind of supplement lose more weight than those who don't.
7. Cut down on sugar
Added sugar is the worst ingredient in our modern diet, and unfortunately most people overeat it.
Science proves that consuming sugar is strongly associated with the risks of obesity, diseases like type 2 diabetes, heart disease and many more.
If you want to lose weight, it is imperative to cut back on these added sugars. Make sure you read the labels carefully, because even so-called "healthy" foods are loaded with sugar.
8. Eat less refined carbohydrates
Refined carbohydrates, often sugar or grains from which the fibrous and nutritious part has been extracted (such as white bread or pasta).
It has been shown that refined carbohydrates can represent a significant spike in blood sugar, leading to a feeling of hunger which in turn increases food consumption a few hours later. Eating refined carbohydrates is therefore strongly associated with obesity.
9. Start a low-carb diet
If you want to have all the benefits associated with restricting carbs, consider going on a low carb diet and stick to it all the way.
As evidenced by several studies , such a diet can help lose 2 to 3 times more weight than a standard low fat diet, while improving our health.
10. Eat on small plates
Eating on smaller plates has been shown to automatically reduce the number of calories consumed. Researchers looked into the question and found that people tend to underestimate the amounts when consuming their food in large dishes.
11. Control your portions or count calories
Portion control (eat less) calorie counting can be very helpful for obvious reasons.
Several studies show that keeping a diary of what you eat (or simple pictures of the meals) improves weight loss.
Anything that helps bring awareness to the fact that we are eating is helpful.
12. Keep healthy food on hand
Keeping good food nearby can prevent you from eating the unhealthy food if you get hungry.
So have near you some small snacks that are easily transportable and simple to prepare, such as fruit, nuts, baby carrots, yogurt, hard-boiled eggs.
13. Wash your teeth after eating
The American Authority Nutrition site admits that it does not know of any studies on this subject, but many recommend brushing your teeth right after a meal. So you won't be tempted to grab a last snack late at night.
14. Eat spicy food
Spicy foods like cayenne peppers, for example, contain capsaicin, an element capable of boosting the metabolism and reducing appetite.
15. Do aerobics
Exercising in aerobics (cardiovascular training) is a great way to burn calories and improve physical and mental health.
It seems that aerobics is very effective in losing abdominal fat, the unhealthy fat that collects around organs and causes metabolic disorders.
16. Lift weights
One of the side effects of the diet in general is its tendency to lead to muscle loss and slower metabolism.
The best way to deal with this problem is to do some resistance training, like lifting weights for example. Studies show that lifting weights helps keep your metabolism strong, which prevents loss of muscle mass.
17. Eat more fiber
Foods high in fiber are often recommended when it comes to losing weight. Although scientists are mixed on this, some studies show that fiber increases the effect of satiety and helps maintain some weight control over the long term.
18. Eat more fruits and vegetables
Vegetables as well as fruits have several properties that make them excellent aids in weight loss.
They have a relatively low caloric intake, but a large number of fibers. In addition, they are rich in water, which gives them a low energy density.
Studies show that people who consume fruits and vegetables tend to weigh less. These foods are also very healthy and very nutritious. It is therefore crucial to consume it.
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