Explore our range of solutions for your specific concerns
Explore our range of solutions for your specific concerns
Explore our range of solutions for your specific concerns
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VLCC
2 minutes read
January 23, 2024
Both losing and gaining weight can be challenging tasks that many of us struggle with. Even though we gym our hearts out and put in hard work, it's frustrating to still see extra weight clinging to problem areas.
This is often because we fail to account for the little snacks, cookies, and cakes we indulge in from time to time. The easiest way to lose weight requires finding a balance between our diet and exercise routines. When the goal is weight loss, discipline is key.
1. Drink enough water: Drinking water is one of the first rules in weight loss programs and is considered one of the best ways to lose weight. You need to drink at least 3 litres of water every day. If accounting for the intake becomes a job for you, get yourself an app that can help you out, there are various water intake apps available for users to manage water intake better.
2. Warm drinks after and before bed: Starting your day with a warm drink made from lime or apple cider vinegar can be refreshing and good for your health. One of the most used weight loss tips for women, warm drinks are considered an important part of diet for fat loss. Both lime water and apple cider vinegar water have metabolism-boosting properties that may help you feel energized.
3. Don’t skip your breakfast: A common phrase advises starting your morning by enjoying breakfast fit for royalty. Often referred to as the most significant meal, nutritious dishes in the early hours can help establish the energy and mood needed to face what each new day may bring. Foods like cereals, grains and dairy provide steady fuel to manage blood sugar and metabolism, supporting both physical and mental performance from dawn until dusk and are often part of a diet for fat loss. Whether fixing eggs with milk or a hearty bowl of your favourite cereal, listening to what your body needs in the morning can set the foundation for a productive and healthy day ahead.
4. Burn more than you eat: The easiest way to lose weight is to focus on reducing your daily calorie intake in two key ways. First, carefully managing your diet to cut out around 500 calories per day will create a calorie deficit and start shedding kilos. Create a diet for fat loss be mindful of portion sizes and choose nutritious, low-calorie options to stay feeling full. Secondly, incorporating an additional 500 calorie burn through exercise every day will boost your weight loss efforts.
5. Workout for at least 1 hour: Beginning with just 30 minutes is one of the best ways to lose weight, it allows you to ease into a regular workout routine. Slowly increase your duration to eventually aim for a full hour-long program. Even the smallest of efforts can make a difference - why not start by running up and down the stairs in your home? This is a low-impact way to raise your heart rate. Be sure to incorporate other exercises too though, such as weight squats, lunges, and abdominal crunches into your weekly schedule. Yoga is another excellent option for physical activity when trying to lose or maintain a healthy weight. The stretching and breathwork help reduce stress levels which can cause weight gain when left unchecked.
6. Cut down on drinking tea/coffee: While milk tea and coffee can provide energy and stimulation, replacing some of your daily drinks with green tea could offer additional benefits. Green tea contains antioxidants that may boost your metabolismand leave you feeling refreshed. By sipping two cups of green tea, you can support your body's natural functions while enjoying a comforting beverage.
7. Get a good night's sleep: One of the most overlooked tips to lose weight is getting a full eight hours of sleep each night is crucial for your health and well-being. Your body needs time to recharge while you rest so it can function at its best. Although it can sometimes be difficult to wind down, there are techniques you can use to fall asleep quickly. Setting your mind at ease through calming activities makes it easier to doze off soon after your head hits the pillow. With consistency, your brain will become accustomed to the cues that it's time for rest.
8. Avoid refined carbohydrates: Carbohydrates come in many forms, some, like those found in white bread, pasta, and white rice, are less nutritious than others. Known as refined carbohydrates, they contain a high concentration of calories from carbs with little fibre to provide fullness. As a result, it's easy to overeat them and take in more energy than needed. While carbohydrates absolutely have their place in a balanced diet, supplying fuel for workouts and essential vitamins, those that are refined may lead to weight issues if overconsumed. Their lack of fibre means they don't keep you feeling satisfied for long. Eliminating or reducing refined sources from your plate is one of the best diets for fat loss and can therefore support weight management goals.
9. Your diet could use some spice: While spicy foods like jalapeños and cayenne peppers are known for their heat, they may help reduce calories. The chemical capsaicin found in hot peppers has been shown to slightly stimulate the release of stress hormones such as adrenaline from our bodies. This minor surge could potentially aid in burning calories quickly hence can be a part of the diet for fat loss. Additionally, eating spicy peppers may help slow a person's eating pace and prevent overconsumption. Spicy flavours seem to make us more aware of feelings of fullness. Besides peppers, ginger and turmeric are superb choices for adding zest and potentially supporting weight management.
10. Drink your beverages wisely: Liquid treats filled with sugar provide plenty of energy but do little to satisfy hunger compared to solid foods. Water is always a healthy choice whether still or sparkling with a squeeze of citrus. Low-fat milk or a small serving of 100% fruit nectar can effectively quench thirst without extra calories. Alcohol adds up quickly calorie-wise so watch those liquid calories. Limiting adult beverages to weekends will save substantial calories if your daily habit involves an evening glass or two of wine or cocktail.
11. Opt for smart snacking: Many popular snacks today pack a lot of calories without providing much nutritional value. Refined grains in snacks such as cereals, chips, crackers, and cookies often contain mostly empty calories. Even calorie-dense beverages like juice and soda offer limited nutrients. The easiest way to lose weight is keeping snacks under 300 calories. For feeling full and satisfied, choose snacks containing at least 4 grams of fibre and 4 grams of protein. Making healthier selections between meals will support weight loss efforts. Snacking on empty calories won't keep hunger at bay for long and may slow progress. With some planning, you can discover satisfying yet nutritious light bites to curb cravings sensibly.
Incorporating even minor adjustments to your daily routine can assist with safely losing weight. While quick fixes promising rapid weight loss are usually unrealistic and often unhealthy, taking small steps like consuming more water or watching your portion sizes can collectively make a difference within a relatively brief period. Last but certainly not the least important factor is patience—aiming to trim down too quickly sets oneself up for failure and disappointment. If you want assistance with setting your weight loss schedule, visit VLCC and get yourself a personalised consultancy now!
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