In the technologically sophisticated world of today, everyone wants simple and easy solutions to their problems. Are you looking for easy weight loss tips?
This article will focus on some easy but practical weight loss tips that will help you lose considerable weight within a week or two.
The key is to continue to lead an active lifestyle (physically & mentally) and eat small portions of healthy foods at regular intervals to maintain the weight loss.
If you get back to your sedentary lifestyle and unhealthy food choices, it won’t take you long to gain the extra flab that you fought so hard to get rid of.
Here are 18 simple steps that you can follow for easy weight loss. These steps are time-tested tips that are not only backed by science but have also given positive results for people who have tried them to date.
When you lose your belly fat, you will not lose weight but also look lighter and better than before. So, these tips focus on getting rid of that stubborn belly fat.
1. Include Soluble Fibers In Your Meal
Soluble fibers not only slow down your digestion process but also make you feel full for a long time, thereby bringing down your hunger pangs and appetite to a considerable extent.
A study was conducted on 1,100 adults for 5 years, and their meal plans were analyzed.
It was then found out that a 10gram of soluble fiber intake could bring about a 3.7% reduction in belly fat throughout the 5-year term of the study. These fibers help your body absorb very few calories from your meal.
2. Cut Down On Your Alcohol Intake
You might have heard that alcohol, when consumed in limited quantities, can help in the proper functioning of your liver and other vital organs.
However, when you go overboard, alcohol can cause excessive damage to your health. It is believed to be one of the main reasons for the accumulation of fat in your belly.
A study conducted in 2,000 people proved that people who drank less than one drink of alcohol per day had lesser belly fat when compared to people who drank occasionally but consumed a large quantity of alcohol during these occasions.
3. Keep Your Stress Levels Under Control
When you are stressed, your body produces a lot of stress hormone known as cortisol. Increased production of this hormone can trigger your appetite and can make you eat more than you would usually do.
This is why you might notice that you are eager to eat unhealthy foods such as pizza, pasta, bread, etc. on days when you are highly stressed.
One of the easiest ways to lose weight is not to cut down on your unhealthy food habits, but to reduce the stress levels that trigger you to eat those foods.
If you cannot do it on your own, enroll in a yoga or meditation class for stress management. This helps to lose weight quicker than you expect.
4. Focus On Cardio Exercises In The Gym
Though there are lots of exercises that you can try out in the gym to lose weight and get rid of your belly fat, aerobic exercises or cardio is believed to be very useful to burn calories.
Regardless of the time you devote to aerobic exercises, you have to do it with all your heart and consistently to witness a visible reduction in your belly fat.
A study that was conducted to understand the relationship between aerobic exercises and weight loss in women proved that post-menopause women had to work out for 300 minutes per week and young women, 150 minutes per week, to see a reduction in their belly fat.
5. Cut Down On Your Cooking Fats
Today, most of the vegetable oils have very high-fat content in them. They contain dangerous trans-fats as well, which results in you piling up in your waist and belly area. It is high time you get rid of your cooking fats if you want to lose weight quickly.
If you are wondering what cooking oils you could use if you cut all the cooking fats, here is your simple answer – coconut oil! Yes, you heard that right.
Coconut oil is an excellent replacement for your unhealthy cooking fats. It is made up of many healthy fats that help to improve your metabolism rate and burn calories faster. You can use around 30ml of coconut oil per day for cooking to lose weight around your belly quickly.
6. Say No To Sugary Beverages
Sugary beverages are your worst enemies if you are looking to lose weight fast. The high liquid fructose content in these beverages can make you gain a lot of belly fat.
These sugary sodas and very sweet beverages add to the fat accumulation in your liver. They also decrease your insulin sensitivity, making you prone to Type 2 diabetes.
Cut down all the sugar-based drinks such as colas, sodas, coffees, and teas from your daily routine right away. You can replace these with healthy drinks such as green tea and black coffee because they are rich in antioxidants and help your body to burn fats quickly.
7. Calculate The Nutrients In Your Food
One of the best and time-tested ways to lose weight easily is to calculate the carbs and calories in every meal that you eat.
Make use of online calorie calculators to understand how many calories you need to consume in a day based on your age, gender, height, and weight.
You can also use online food monitoring tools to calculate the proteins, carbs, fats, fiber, vitamins & minerals, and other nutrients in your food so that you know what you expect from the foods that you eat.
When you watch what you eat, you can monitor your calorie intake and eventually reduce the accumulation of fat in your belly area.
8. Say No To Fruit Juices
You have to understand that the so-called healthy fruit juices are not healthy, after all! They are not natural, and they contain preservatives and a lot of sugar, which do more harm than good for your health.
The only healthy fruit juices are the ones that you make at home from the whole fruits, without adding any sugar in them. Stay away from canned or bottled fruit juices, regardless of how healthy they claim to be.
There are lots of healthy options such as water, iced tea, black coffee, green tea, and fresh lime water that you can opt for to replace the ready-made fruit juices that are available in the supermarket.
9. Include A Lot Of Probiotic Foods In Your Diet Regularly
Probiotic foods such as yogurt are suitable for your overall health. These foods are rich in good bacteria to improve your gut health and prevent issues related to digestion.
Studies conducted to understand more about these probiotic foods proved that the good bacteria that formed part of the Lactobacillus family helped to reduce belly fat to a considerable extent.
If you aren’t able to get hold of natural probiotic foods, you could also use PT for supplements that are readily available in the medical stores.
10. Include Green Tea Regularly In Your Meal Routine Every Day
If you want to lose weight easily, you don’t have to look for exotic foods and supplements. A simple beverage such as green tea helps you to achieve considerable weight loss within two weeks if consumed regularly.
This is because this magical beverage contains small quantities of caffeine and an antioxidant named EGCG (epigallocatechin), which helps to improve your metabolism rate and the fat-burning capacity of your body.
11. Say No To Foods That Contain Trans-Fats
Trans-fats are unhealthy fats found in refined, processed, frozen, and artificial foods. These can cause fat to accumulate unnecessarily in your belly area.
Next time when you buy packaged or processed foods, you should understand that they are rich in trans-fats that lead to a remarkable increase in your abdominal fat accumulation.
Read the labels on the foods you buy to understand the ingredients. Stay away from foods that contain trans-fats or hydrogenated fats.
12. Include Lots Of Proteins
You must include a lot of proteins in your meals regularly because these have the potential to make you stay full and keep your hunger pangs at bay.
A high-protein diet helps your body to release the PYY hormone, which makes you stay full and content for a long time.
Proteins help you to maintain your muscle mass even when you lose weight. So, you will not feel tired or dehydrated at any stage. Include a lot of functional proteins available in fishes, meat, eggs, etc. in your daily diet.
13. Reduce The Consumption Of Carbohydrates
Fitness experts always recommend a low-carb diet for people who want to lose weight easily. You have to have a close check on the number of carbs you consume daily.
Aim to consume less than 50 grams of carbs per day if you want to prevent unnecessary fat accumulating in the abdomen area. The source for these carbs should be from healthy foods and not from the processed varieties.
14. Resistance Training Can Help In Weight Loss
Lifting weights, resistance training, or strength training are some of the high-intense workouts that you can try for losing weight and improving muscle mass.
In a study, it was proved that obese teenagers who underwent strength training and aerobic exercise for a month reported a visible decrease in the visceral fat in their bodies.
Check with your doctor to be sure of your body’s endurance levels before you resume any rigorous workout routines.
15. Sound Sleep Is A Must
Did you know that your sleep patterns were directly related to your weight loss routines? If you want to avoid abdominal fat accumulation and gaining undue weight suddenly, you should ensure that you sleep for 7 to 8 hours every day.
Irregular sleep, also known as sleep apnea, can cause a spike in visceral fat, thereby leading to weight gain. Close to 68000 women took part in a study that was conducted over a 16-year term, to understand the relationship between sleep patterns and weight loss.
It was found out that women who slept for five hours or less per night were prone to weight gain than those who slept for 7 to 8 hours per night.
16. Include Fatty Fish In Your Meals Regularly
It is a misconception that all fats are unhealthy for the human body. There are plenty of healthy fats that improve your immunity and reduce the visceral fat accumulation in your body. These kinds of healthy, omega-3 fats are found in fatty fishes such as salmons, mackerel, sardines, and the like.
Ensure that you get at least a couple of servings of these fishes per week to prevent your body from accumulating fat in the liver and abdomen area.
17. The Magic Of ACV
Apple cider vinegar, commonly known as ACV, is an excellent ingredient that you can include in your meal regularly to bring about quick and effective weight loss.
The acetic acid in ACV helps to get rid of the fat stored in the body, thereby bringing about a significant reduction in your weight. A dose of 15ml of ACV should be diluted with water and consumed every day to shed off the extra flab.
18. Intermittent Fasting
Skipping meals in a cyclic pattern can sometimes help your body to regain its energy and flush out the toxins. Some people follow the 16-hour fasting, whereas some follow the 24-hour fasting cycle. Follow this for a week for about 6 months to see a close to a 7% decrease in your weight.
Though there are many ways to lose weight quickly, you should always stick to the basics and try to lose weight as naturally as possible.
Surgeries and supplements may seem tempting as they help you lose a lot of weight within a very short time; however, they are only temporary quick-fixes that come with a lot of harmful side effects.
The tips discussed in this article are 100% natural and backed by science; therefore, we don’t see any reason why you shouldn’t try them right away.