Who wants to get slimmer? That's what we thought. The vast majority of people, especially women, desire to lose a few extra pounds. Dietitians say that to get rid of extra kilos you only need to use more calories than you take in. Sounds simple but is it really?
First of all, you should understand that the expenditure of calories depends mostly on your metabolism and activity. Metabolism involves all the processes inside your body that maintain its functioning.
As you can understand you expend energy all the time even during sleep not only during workouts. The amount of calories which your body needs to sustain life is called the basal metabolic rate.
Add to this number to the energy spent on physical activity and you'll get your daily expense of calories.
We want to warn you against exhausting crash diets and starvation. This fast-acting weight loss methods can decrease your metabolism extremely and cause harm to your health. Moreover in the majority of cases excessive kilos tend to return after your strict diet has ended.
Use these weight loss tips to get slimmer without any detriment to your well-being.
#1. Drink a glass of water before a meal – you've probably heard hundreds of times about the benefits of drinking enough fluid but did you know that drinking a glass of water before meals may decrease your hunger and boost your metabolism by up to 30%?
#2. Go for green tea – it is a great source of catechins which have a powerful antioxidant effect. Green tea also contains caffeine which is recognized to improve fat burning.
#3. Keep snacks to yourself – it's not uncommon for modern people to be too busy to have a meal. Remember that fasting disturbs your metabolic rate and may lead to overeating after several hours of starvation. Nuts, apples, yogurt and other healthy ”on the run” snacks may help you maintain a proper metabolic level and avoid blood sugar spikes.
#4. Control the portions – it's a good idea to buy smaller dishes and not to have more than one plateful. Put everything you want on the smaller plate and try to avoid a second portion.
#5. Add chili pepper – this spice contains a chemical called capsaicin which has the ability to enhance your metabolism and reduce your appetite.
#6. Clean out your refrigerator – empty your pantry and refrigerator of high-calorie unhealthy foods like candies, chips, ice cream etc. in order to avoid temptations. Instead of sugared desserts and other low-nutrition snacks stock your refrigerator with yogurt, fruits, vegetables, popcorn, honey and low-fat cheese to satisfy hunger in a healthy way.
#7. Sleep well – poor sleep habits can cause hormonal imbalances which lead to weight gain. Specialists recommend that we sleep at least seven hours a day.
#8. Eat protein – high-protein foods such as chicken, fish and turkey help to reduce your daily calorie intake as protein keeps you feeling full for longer time.
#9. Brush your teeth after meals – brushing your teeth after having a meal can send a stop-signal to your appetite.
#10. Consume more fiber – all nutritionists advise that we eat fiber-rich foods such as carrots, apples, berries, peas, nuts and cereals. The reason is that fiber speeds up the feeling of fullness and improves digestion as well.
#11. Eat mindfully – chew slowly, enjoying each bit of your dish. It takes about 20 minutes for the brain to feel fullness and to send a signal to the body.
#12. Cut down on drinking calories – sweetened beverages like soda and packaged juice may give you almost half of your reccommended daily calorie consumption. Replace your high-sugar drinks with fresh juice and lemon water.
#13. Drink coffee – caffeine is a well known metabolism booster and fat burner. But don't add sugar or cream to your fragrant cup of coffee.
#14. Don't forget about activity – aerobic exercises are the best way to expend calories and lose fat. Strength training, in turn, can help you build the shape of your dreams and increase metabolism. Remember that the more muscle mass you have, the higher your basal metabolic rate is.
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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
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