In the world of today where everyone wants to get skinny fast, there are countless popular diet trends – diets that promise to help you lose weight fast but that also leave you hungry and unsatisfied. Plus, what good is it to lose weight only to regain it later? In order to keep the kilos off in the long run, it's vital that you lose weight gradually and in a healthy way. According to many experts, you can do it without going on a “diet.” How? Simply by making a few small changes to your lifestyle.
Studies have shown that an individual can lose around half kilo each week by cutting 500 calories per day through food and lifestyle changes. When it comes to maintaining your present weight, eliminating 100 calories per day is enough to keep you from gaining the couple of extra kilos that most of us gain each year. The following are some simple, effective strategies that you can adopt to help you lose weight without following a restrictive diet.
While a number of companies sell weight loss supplements Australia wide that swear will help you lose weight, not all of them live up to their promises. Still, there are some research-backed supplements that can really help you shed some kilos. Here are some of the best of them.
When searching through the different weight loss supplements Australia pharmacies offer, one common supplement you'll come across is Garcinia. It has gained popularity lately for its ability to reduce appetite while encouraging the body to use fat stores. Garcinia has been shown in studies to help enhance serotonin levels in the body, which is a chemical that helps suppress cravings and appetite. It has also been demonstrated to aid in the regulation of bowel motions, hence reducing bloat.
Garcinia's key ingredient HCA inhibits the enzyme that causes the body to store fat. It may help improve workout endurance, keeping you from becoming tired too quickly.
Green tea is one of the most well-researched fat-burning substances available. According to experts, green tea prevents weight gain by preventing particular gastrointestinal enzymes from doing their duties. As a result, the rate of fat and sugar absorption is slowed, and the body processes fewer calories. Green tea also contains the antioxidant EGCG (epigallocatechin gallate), a natural metabolic booster. This means using green tea extract can help you burn more calories daily.
Protein is an essential nutrient in the weight-loss process. Aside from helping you maintain a healthy metabolism protein, it also assists in the reduction of appetite. It can also assist you in losing body fat while maintaining muscle mass. Protein shakes are an easy method that you can use to boost your protein intake while also helping you lose weight.
Several types of protein shakes are available on the market, whey protein being the most popular of them. Whey protein is a complete protein, meaning it contains all of the amino acids your body requires from your diet. Plus, your body absorbs it quickly and easily.
Depending on the protein shake calorie content, you may be able to replace one meal with a shake portion. Note that some protein shakes are too low in calories to properly substitute for a meal. You can consider adding frozen berries, nut butter, or avocado to your shake to make it more full and nutritious.
Eat Smaller Portions
Portion control plays an important part in living a healthy lifestyle and involves learning what your body requires and then consuming accordingly. We overeat frequently, either because we feel obligated to complete everything on our plate or because restaurants serve pre-determined large quantities, which causes us to gain weight.
Eating smaller portions not only helps reduce overall calorie intake but also suppresses cravings. The sensation of being full can influence how much and how often you eat. Eating slowly and in smaller portions can help you feel more satisfied. Smaller portions also allow your body to use the food you eat right away for energy rather than storing it as fat.
There are a number of aids that can help you eat healthily available on the market, such as portion control plates. These products will help you figure out what's in our food and how much we need to eat to achieve our objectives.
Choose Weight Loss-Friendly Foods
The majority of diets require some form of food restriction, such as eliminating fats, carbohydrates or dairy items, making them difficult to maintain. When you finish following the diet's limits, the weight usually returns quickly. However, rather than restricting foods, you'll be more likely to lose weight and keep it off if you focus on adding more nutritious items to your meals. By not feeling deprived, you'll be more inclined to stick to your good eating habits.
Nutritious foods are those that contain protein and fibre. They are extremely beneficial for weight management. Good examples include:
- Eggs – eating eggs for breakfast will help you feel less hungry and more satisfied than eating a bagel.
- Oatmeal – eating oatmeal also for breakfast will help you feel fuller than eating cereal.
- Chickpeas, beans, lentils, and peas, when eaten for lunch or dinner, can help you lose weight because of their high protein and fibre content.
- Cruciferous vegetables – contain high levels of fibre, making them helpful for weight loss. Cauliflower, broccoli, cabbage, and Brussels sprouts are examples of cruciferous vegetables.
Drink Plenty of Water
Our bodies struggle to tell the difference between hunger and thirst. If you tend to find yourself walking around feeling hungry, it's possible that you're dehydrated. So, rather than grabbing food, drink water first.
But that is not the only way that water can aid in weight loss. Drinking plenty of water can help boost your metabolism, suppress your appetite and make exercise easier and more efficient, all of which can contribute to weight loss. That said, get yourself a good water bottle to make sure you have water handy at all times.
Cut Down on Alcohol
Natural starch and sugar are both used to make wine, beer, cider, spirits, and a variety of other beverages. Furthermore, in some situations, the alcohol content is produced through fermentation and distillation. This explains why alcohol contains so many calories: It has approximately as many calories per gram as fat. Additional calories can also be found in mixer drinks like cola or tonic water. All this means that drinking too much alcohol can halve a significant impact on your waistline.