The Internet is home to countless tips on how to slim down and get fit, but let’s be real here most of them are easier said than done, That’s why we are bringing you a list of the most effective yet effortless things you can do to shed those unwanted pounds. So let’s get to it.
STOP COUNTING CALORIES:
Quit torturing yourself with numbers and start paying more attention to the quality of the food and the nature of your nourishment. A 20-year study by the Department of Nutrition at the Harvard School of Public Health showed that processed foods and sugary drinks cause the biggest weight gain
. instead of obsessing over how many calories are in your food think more about how healthy it, remembers high quality means minimally processed so go for foods like fruits vegetables whole grains and so on, any sugary beverages fried foods and high glycemic products like potatoes are considered the low quality and should be avoided.
WHY EAT LESS TO LOSE WEIGH:
FILL-UP HALF YOUR PLATE WITH FRUITS AND VEGETABLES:
Speaking of high-quality unprocessed foods make it a daily habit to put a lot of fruits and vegetables on your plate, there are great sources of fiber water and useful nutrients your body needs.
The 2010 Dietary Guidelines for Americans, stated that if you feel half your plate with vegetables and fruits your health improves significantly. The same goes for grocery shopping if half of your cart is filled with high-quality products then you’re on the right track.
EAT WHAT YOU WANT WHEN YOU WANT:
This probably sounds like music to your ears if you’re on a diet right now. The worst thing about dieting is the restrictions, especially when we have to give up our favorite foods. However, it’s actually proven that depriving yourself of something only makes you want it more. So of course when we give in to our temptations we’re only human after all. We go big or go home literally big.
We eat so much of our guilty pleasures that we end up gaining weight and then you punish yourself and avoid the foods then you give in to temptation again and it’s just a vicious cycle. To break the cycle and stop this weight gain eat what you want and enjoy every bite with a clear conscience, no more prohibitions but everything in moderation of course.
USE THE RULE OF TWO BITES:
Everything in moderation, Yep. That’s one of those easier said than done things. We mentioned earlier right. well if you struggle to control yourself and you’re eating your favorite junk food then just trick yourself into eating less with a simple method called the rule of two bites, it goes like this:
take one bite of your food drink a whole glass of water and then bite once more this will make you full a lot quicker so you’ll eat much less magic.
START YOUR DAY WITH PROTEIN:
If you have an insatiable appetite and always seem to feel hungry, then you need to make protein your closest companion. Protein reduces your body’s levels of ghrelin aka the hunger hormone, that’s why a protein-rich breakfast of eggs chicken breast or Greek yogurt will hold you off until lunch better than a breakfast full of carbs.
Plus protein is great for you in tons of other ways, it stabilizes blood sugar levels supports muscle and bone health boost your energy levels and helps your body absorb essential nutrients. It also improves your ability to learn and concentrate and what more could you need in the morning.
WALK FOR 2 MINUTES EVERY HOUR:
If your job requires you to sit a lot make it a rule to get up and walk around for a minute or two every hour. Experts at the University of Utah help to state that it can help offset the health hazards
that come with sitting for long periods of time. And it’s not that hard to do, go grab yourself a cup of water, volunteer to bring your co-workers a cup of coffee, get the papers out of the printer, step outside for some fresh air, the excuses to get up are limitless. This will help you stay active for the entire day and keep your mind sharp
NEVER EAT SNACKS STRAIGHT FROM THE BAG:
We love the convenience of having our snacks in a nice prepackaged form. But it’s no secret that we are all capable of downing that whole bag of chips, cookies, or candy in one sitting to avoid that put some of the contents on a plate or into smaller bags this will trick your brain into eating less, because you’ll stop once the plate or smaller bag is empty.
Plus it’s always great to open up a kitchen cupboard and find a bag of chips you almost forgot about. Again no severe confinements slightly littler bits.
USE THE RULE OF 10 MINUTES:
Any time you feel like eating something unhealthy give yourself 10 minutes to think about it if after those 10 minutes you still feel like it’s a good idea to go for it. But this rule usually works because it gives you a chance to realize that junk food isn’t worth it. You can also apply this to anything else in your life.
For example, if you want to go to bed earlier go ten minutes before you originally planned. If you want to do yoga but can’t find a time, start with 10 minutes a day. It’s that easy.
GO FOR A BIG MEAL:
Another bit of music to the ears big meals actually help your diet. A professor at Penn State conducted a study and painted this simple conclusion. Large portions of food containing a lot of water are a great way to avoid overeating.
for example, a big bowl of salad will fill your stomach much faster than a handful of nuts it’ll also make you feel full longer, foods with the highest water content include watermelons, strawberries, cucumbers, pineapples, celery, oranges, and green peppers.
REDUCE YOUR DAILY SUGAR INTAKE TO 6 TEASPOONS:
If you’ve got a sweet tooth but you want to get fit. You really should limit the amount of sugar you’re consuming on the daily, others and obviously being bad for your teeth, too much sugar in your diet also increases your risk of developing type 2 diabetes.
It leads to obesity as well especially if someone brings a lot of sugary soda. Health experts recommend women consume no more than 6 teaspoons of sugar a day. And men limit themselves to 9. You’ll be amazed by what simply cutting down on sugar will do for your health.
This means thinking that you are the most important person. It’s totally normal and even necessary.
Dietician and Fletcher recommend putting yourself first and caring about yourself and your own body. You have the power to be the person you want to be both inside and out. If you want to slim down, don’t let anybody stand in your way.
MOVE YOUR DESK CLOSER TO THE WINDOW:
Scientists conducted an interesting study examining the impact of daylight exposure on the health of office workers. Some of the participants were working in windowless environments while others worked in rooms with windows. It turns out that sun exposure has a positive influence on your overall well-being, quality of your sleep, and your productivity. So if you want to feel good sleep well and please your boss ask for a desk near the window and let the Sun do all the work for you.
DRINK WARM BEVERAGES WARM:
Beverages decrease the amount of metabolic waste in your body which actually slows down the aging process.
Get into the habit of drinking a cup of a hot tea or a glass of warm water 30 minutes before every meal. It’ll speed up your digestion, increase your metabolism, and improve blood circulation, all of this helps you shed extra pounds. You can also add lemon to the mix, it helps break down body fat and control cravings throughout the day.
DON’T BRUSH YOUR TEETH AFTER EATING:
This doesn’t mean you should stop brushing your teeth after food for good. Specialists simply don’t recommend doing it right after eating, sit tight for at least 30 minutes, and then go for it.
You see the acid in food attacks the teeth, eroding enamel and by your ear below it, brushing your teeth only exacerbates this by pushing the acid deeper into the enamel. A 30-minute break between provides the needed protection for your teeth. Especially when you drank or ate something sour.
These are a few things that will definitely help to achieve your goal without much of the effort. We hope this was helpful and feel free to let us know your thoughts.