They are also linked to weight gain and many serious diseases. For best results, mix and match these tips to enhance both weight loss and overall health. To maximize weight loss, aim for 150–300 minutes of cardio each week, or about 20–40 minutes every day . Another study had similar findings, reporting that six months of cardio exercise alone decreased body weight by 9% in 141 obese older adults .

Apples are high in fiber and polyphenol antioxidants that improve gut health and reduce heart disease risk . Cottage cheese is a low-fat, low-calorie food with just the right amount of proteins that you can have at night before going to sleep. They’re good sources of potassium (for heart health) and vitamin C (a powerful antioxidant). As a beauty bonus, the potassium in bananas makes them a great food for healthy hair.

They have many health benefits, including helping improve gut health and enhancing immune function . Taking 1–2 tablespoons (15–30 mL) of apple cider vinegar per day is safe for most people and may lead to modest fat loss. It contains acetic acid, which has been shown to reduce abdominal fat storage in several animal studies .

A weight loss supplement called glucomannan is also very high in viscous fiber. Some examples of protein-rich foods include chicken breasts, fish, Greek yogurt, lentils, quinoa and almonds. You can use this to your advantage by serving healthy food on bigger plates and less healthy food on smaller plates. This trend could contribute to weight gain, since using a smaller plate may help you eat less by making portions look larger. These are effective ways to reduce your weight, as well as to prevent weight gain in the future.

A 16-year study involving more than 68,000 women found that those who slept less than 5 hours per night were significantly more likely to gain weight than those who slept 7 hours or more per night . Sugar-sweetened beverages are loaded with liquid fructose, which can make you gain belly fat. To help reduce belly fat, engage in pleasurable activities that relieve stress. What’s more, women who already have a large waist tend to produce more cortisol in response to stress. Increased cortisol further adds to fat gain around the middle .

Research suggests that too much alcohol can also make you gain belly fat. These fats have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain in observational and animal studies . Many health organizations use body mass index (BMI) to classify weight and predict the risk of metabolic disease. Here is a 7-step plan to lose 10 pounds in just a week, backed by science.

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Strength training can also improve one’s sleep quality and help them stay active. Body weight workouts can play an important role in your weight loss aspirations. Push-ups, pull-ups, planks, lunges, and squats are a few exercises that you can incorporate in your daily routine. Apart from improving circulation and building endurance, cardio workouts also aid weight loss.

No weight loss strategy works if you find it unpleasant, because if you don’t like doing it you won’t keep it up for long. So if you like the taste of tea, that trick’s going to work well for you. If seeing your muscles firm up motivates you, you’ll likely stick with strength training.

The easiest way to adopt these changes is to prepare your food yourself, and staying mindful of what exactly you are eating. Eat a small dinnerThere’s an old saying that says eat breakfast like a king, lunch like a lord and dinner like pauper.

Cottage cheese is high in protein and very filling, and full-fat varieties boast conjugated linoleic acid (CLA), a fatty acid linked to health benefits . Although it generally hasn’t been linked to weight gain, it’s best consumed in moderation. Peanut butter may have additional benefits for heart health. It has been shown to increase HDL (good) cholesterol and reduce LDL (bad) cholesterol and triglycerides .

In fact, performing cardio to burn either 400 calories or 600 calories five times per week for 10 months resulted in an average weight loss of 8.6 pounds (3.9 kg) and 11.5 pounds (5.2 kg), respectively . One study in 141 overweight and obese participants showed that cardio exercise alone was effective at inducing significant weight loss. You can also try partnering with a friend or joining an online weight loss community to increase your motivation and stay on track towards your goals. One study following 68,183 women over 16 years found that those sleeping five hours or less gained an average 2.5 pounds (1.14 kg) more than women who slept at least seven hours per night .

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