2023-04-17 11:31:51
Losing weight doesn’t have to be a daunting process. Finding the right tips and tricks that work best for you and your body can help you shed those extra pounds instantly. A number of experts shared their best tips for losing five kilos quickly through a report published by the “Eat This Not That” website.
Experts explain that reaching your ideal weight should not be about a specific “program” or “diet”, but rather a lifestyle that can be achieved with solid eating habits, healthy ways to get rid of stress and regular exercise, as follows:
1. A cup of black or green tea
Nutritionists advise drinking a cup of black, green or oolong tea before meals, as they all contain the amino acid theanine, which promotes relaxation and alertness.
Nutritionists Lacey and Tammy Lakatos say that drinking tea before meals helps avoid the urge to overeat. “Both iced tea and warm tea will do the trick, but warm tea is calming and can help calm nerves because the heat prevents overeating,” they explained.
2. Breathe deeply before eating
Taking 10 deep breaths before meals can activate the body’s ‘relaxation’ (or parasympathetic) system, helping to make smarter decisions about what to eat and to digest food more efficiently. Lacey and Tammy explain that breathing deeply and slowly before eating “helps the body work more efficiently, so your metabolism will work more efficiently and weight loss will be easier.”
3. Peanuts before meals
The Lakatos twins, nutritionists, recommend eating a handful of peanuts 30 minutes before a meal to support your weight loss efforts. They explain that peanuts “contain more protein than any other nut and are also a good source of fiber, good fats, and more than 30 essential vitamins and minerals, all of which are important factors in creating a healthy, long-term diet that is sustainable for almost all lifestyles.”
4. Increase your protein intake
Melissa Mitri, a nutritionist, says that increasing protein intake can help speed up weight loss efforts by reducing cravings, curbing appetite, and increasing the body’s ability to burn fat. Metri recommends adding one or two protein sources such as poultry, meat, Greek yogurt, or mixed nuts.
5. More fiber
“Fiber is found in plant foods and passes through the body undigested,” Mitri explains. “Including adequate fiber in the diet helps slow digestion, provides bulk and a feeling of fullness, which can help with weight loss.” She advised that 25 grams of fiber-rich foods be eaten daily.
6. Reduce dairy products
Cheese, whole milk, butter and sour cream all contain extra, unnecessary calories. Rather, once half the amount of milk used to be added to coffee is consumed, a clear difference in body weight will be observed.
Nutritionists Lacey and Tammy recommend trying “nutritional yeast or chopped olives for extra flavor in place of cheese, low-fat yogurt in place of sour cream, unsweetened almond milk in place of cream in coffee, and avocado in place of cheese on salads for a creamier texture.”
7. Exercise
Dr. Mitri says that exercising, especially cardio, helps in losing weight.
8. Smart Choices
Dr. Mitri explains that there are smart food choices, for example when “eating large amounts of food, the smart choice involves foods that are high in volume and low in calories, which are usually high in water and fiber.” Eating large portions of food can be beneficial to weight loss efforts because it keeps a person full while naturally consuming fewer calories. Examples of high-volume foods include fruits, berries and watermelon. From vegetables, leafy greens and cucumbers come, and from grains, brown rice and oatmeal are preferred.
9. The “half plate veggie” rule
Experts Lacey and Tammy recommend filling half of your plate with steamed vegetables for main meals. It can be flavored with lemon, spices and herbs – not butter or oil. Then vegetables are eaten first, to get a feeling of satiety from low-calorie foods full of fiber.
10. Drink water when you wake up
Dr. Mitri concludes with her advice to make it a daily habit to drink water when you first wake up, explaining that “drinking water is one of the most important parts of a healthy weight loss plan.”
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#tips #rid #excess #weight #quickly