by Trina Remedios

In a bid to lose weight, we go all out to change our diet, go on a yo-yo diet or workout intensively for long hours.

Here are 15 best weight loss tips to lose weight effectively, gradually and ways to avoid negative effects of rapid weight loss.

Increase fibre intake: 

Fibre helps to absorb water making you satiated; it produces energy and improves digestion. Beans are highly recommended for weight loss – it contains protein and includes fibre. To lose weight includes fibre rich foods.

Avoid fresh fruit juice: 

Instead of drinking fresh fruit juice, consume fresh fruits. Simply put, you are consuming fibre along with the nutrients. Consuming fruits also reduces cravings. Also when you eat, the brain is triggered to begin the digestion process, if you drink fresh fruit juice your brain is not stimulated to digest, which still causes cravings.

Sleep is important for weight loss:

Sleep deprivation is one of the reason for gaining unhealthy weight. It is necessary to get sufficient amount of sleep for effective weight loss.

Eat eggs: 

For weight loss and fat loss, you need to have eggs for breakfast. Eggs are an excellent source of protein that will cull your cravings. This will avoid you from consuming any junk food or fried snacks till lunch time.

Lemon essentials:

Lime slows down digestion, especially starch. It also reduces the time for your stomach to clear by properly absorbing nutrients before discarding it. It is recommended to add lime or vinegar to your food, or to have it before your meal.

Get sun kissed:

Vitamin D lacks in people who are overweight. High levels of vitamin D are linked to high energy levels and it is a mood booster.

Fat burning foods:

Certain foods can boost your metabolism, which burns fat and increases your chances of weight loss. Fat burning foods includes apples, beans, ginger, oats and chillies.

Pick the right cutlery:

If you have smaller bowls, plates and tall thin glasses, then you may tend to eat less. It does work when your mind is fooled into thinking that you are eating platefuls. Weirdly, bigger forks makes you consume less food.

Don’t eat in front of TV:

This is a common habit in several households. But you may have noticed that eating in front of the television makes you eat more; you don’t realise how much your consuming.

Omega 3:

The brain is what triggers hunger pangs, but if you feed it the right food your cravings will reduce. And Omega 3 is the best brain-healthy food that is sourced from fish.

Reduce coffee intake:

It is acceptable to consume four cups of coffee a day, but go easy with sugar. Less sugar will reduce the intake of calories.

Add vegetables to meat dish:

Along with meat dishes, it is important to add three times the amount of vegetables to the dish. Consume more vegetables for weight loss as it contains fibre and less calories. Vegetables also have vital nutrients and will keep you full for a longer duration.

Have soup or salad:

Have soups and salads before a meal to keep you satiated. But the soups and salads should be prepared without cream and mayonnaise. A healthy salad will reduce your cravings.

Chew more:

It is important to chew your food, especially at the beginning of the meal. Chewing your food most will help you eat less. When you chew the food, your brain sends a signal to your stomach which begins the digestion process. This process will reduce your cravings to pile on more food.

Skip diet soda:

Artificial sweeteners and sugars cause more damage than harm to your body. If you have sugar craving and you choose diet soda, you will land up overeating. Artificial sweeteners and sugars have fewer calories, that’s why you land up eating more to supply the calories.

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Read more in Times of India

 

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