Nowadays, both men and women have become very concerned about weight and health. With over two third of the U.S. population being overweight and 20% of them obese, we can see that for various reasons, there are more and more people that want to lose weight. However, weight loss is not easy and not often successful. More often than not, people suffer the setbacks caused by the ways they adopt to shed pounds.
In fact, any health professional will tell you that to maintain a healthy Body Mass Index (BMI), you should follow a healthy lifestyle. This means, in order to lose weight healthily, we should know what and when to eat and not eat; as well as exercise, which can be any form.
Below are five healthy ways that you can use to help you lose weight.
Breakfast is the most important meal of the day. It is a consensus among nutritionists that the quickest and healthiest way to lose weight is to have breakfast every day.
In fact, scientific research has proven that eating the correct and balanced nutrients at breakfast creates a fat burning effect.
A healthy breakfast is one of the natural and effective ways to help to kick-start the metabolism in the morning, says Elisabetta Politi, RD, MPH, nutrition manager for the Duke Diet & Fitness Center at Duke University Medical School.
Research has also established the fact that by just having a healthy breakfast alone can help people to shed about 4 pounds in just one month, without the need to exercise or dieting.
Take Cereal Weight-Loss Diet
Do you know that cereal is a fantastic weight-loss food? The cereal diet works on a simple concept that is one of the foundations of weight loss – cutting calories intake.
According to an article published in the Journal of the American Dietetic Association, women who included high-fiber cereal in their calorie-restricted diet plans lost weight without losing crucial nutrients. Besides working well, it’s also convenient, affordable and filling.
Studies show that people who eat cereal for breakfast feel full for longer and tend to eat less during the next meal. This is because the fiber content in the cereals expands in the stomach and it takes longer time to be digested.
Since most brands are fortified with vitamins, cereal is also well suited as meal alternative and you can still take in adequate nutrition while cutting calories.
You can choose to replace either your breakfast or lunch with a bowl of cereal. Replacing both the breakfast and lunch meals with a bowl of cereal can dramatically reduce your calorie intake when compared to the regular meals.
For example, if you have been eating bacon or bagel with cream cheese or pancakes and eggs for breakfast, you are ingesting way above 500 calories each meal. Half a chicken, sandwich or burger with fries contains more than 700 calories. These add up to at least 1200 calories.
Replacing these two meals with cereal (150 – 200 calories in total) enables you to easily cut over 1000 calories (about 3-4 hours walking) per day.
Perform Moderate Exercise
Well, the whole world knows and nobody can deny the fact that when performed carefully, exercise is the best and the healthiest way to lose weight. Exercise increases the body’s natural production of Norepinephrine (a fat-burning enzyme) which triggers the release of glucose from Glycogen, thus causing weight loss in a natural way.
Exercises performed moderately can help you lose weight, according to a research study published on pubmed.
For weight loss, you can perform any form of exercise as you wish, from the more intense anaerobic exercises such as weight training or functional training, to the less intensive ones like stretching.
However, you have to bear in mind that too much of intense exercise can be harmful and it has been associated with scarring of the heart and heart rhythm abnormalities.
Inappropriate exercise can do more harm than good as significant injuries can occur with poorly regimented exercises.
Therefore, easy and comfortable exercises that can be included in your daily routines like walking, gardening, cleaning the house, swimming, cycling, jogging and aerobics are most healthy for weight loss. This is because these kinds of bodily movements would not stretch or stress your body system.
Depending on your weight, a mere 30-minute walking session can burn 120 to 200 calories. Therefore, regardless of the type of workout routines you undertake, it is important to keep your body moving, so as to stimulate metabolism for your body system to burn off the fat.
Increase Your Metabolism
To burn fat, you have to increase your metabolism so that your body converts such fats into energy. Besides exercising which speed up your metabolic rate automatically, it will be good if you can also adopt other different healthy ways to improving your metabolism for natural weight loss.
One of the best ways is to eat often. A study conducted by Georgia State University confirmed the fact that people who eat every 2 to 3 hours have faster metabolic rate and less body fat compared with those individuals who eat only 2 or 3 meals per day. The reasoning behind is whenever you eat, your metabolism will be stimulated.
This means the more often you eat, the more you will boost your metabolic rate. Also, your body is automatically reassured that there is no need to store up fat for future use because food is always available.
However, eating more frequently doesn’t mean snacking. It’s ok to snack once in a while. But for other times, you should take in more of healthy proteins like nuts or eggs, and vegetables.
According to Kristine Clark, PhD, RD, FACSM; assistant professor and director of sports nutrition at Pennsylvania State University, increasing the intake of high-fiber foods like vegetables is one of the healthiest ways to increase your metabolism. This is due to the fact that fiber is a non-digestible carbohydrate which the body uses lots of energy to try to break it down – which boosts metabolism in the process. In addition, vegetables are low in calories but high in nutrients – a bonus for your weight loss efforts.
Green tea or oolong tea contains caffeine and catechin, substances that boost up the metabolism for a couple hours. Research suggests that drinking two to four cups these weight-loss teas may push the body to burn up to 17% more calories than normal during moderate exercise for a short period of time.
Yes, you read it right. It’s yoga. Practicing yoga can help weight loss. This fact has been confirmed by Dr. Alan Kristal – Associate Head of Cancer Prevention Program (a professor of epidemiology) and his colleagues at the Fred Hutchinson Cancer Research Center. They conducted a study to find out yoga’s effect on people’s eating habits and hence the weight. Their findings showed that regular yoga practice helped to prevent middle-age spread in people of healthy weight and promote weight loss in those overweight people.
These scientists found out that regular yoga practice is associated with mindful eating, and people who eat mindfully are less likely to become obese.
This is because they tend to eat in response to hunger but not anxiety or depression, and they also tend to stop eating when they are full instead of continue to eat for e.g. because their plates still full or the food taste really good. When you are eating mindfully, you tend to eat more slowly and your brain promptly gets the signal when you are full, and you stop eating and you won’t ingest extra calories. This explains why people who practiced yoga tend to gain less weight. This may very well be the reason why all the great Yoga gurus have slim figures.
Use Diet Supplements
There are several types of diet supplements on the market which promotes healthy fat loss. Different products have their own unique functions which include thermogenic, stimulant-free, carb-blocking, fat blocking, fat binding, and appetite suppressing.
Amongst all, the thermogenic types are the most sought-after kind of supplements. These supplements work on the principle of thermo genesis, which increases the amount of body heat and increases the rate of fat metabolism to facilitate fat loss.
Another preferred type of diet supplements is appetite suppressant. Appetite suppressants are diet pills that work to help to achieve pounds loss by decreasing the appetite, resulting in users automatically consuming lesser foods, which in turn promotes loss of weight.
Of all these supplements, the most recommended product by weight-loss professionals is Phen375 diet pills. This product combines the effectiveness of thermogenic fat burner and appetite suppressant. It starts work within half an hour after consumption, to aid fast and healthy weight loss, that you desire for.
By following these 5 simple tips, you’re on your way to achieving your weight-loss goals in a healthy way.