8 Most Effective ways for weight loss

Nowadays our eat-and-run, massive-portion-sized culture, maintaining a healthy weight can be tough and losing weight, even tougher. If you have tried and failed to lose weight before, you may believe that diets don’t work for you. You are probably right: some diets don’t work at all and none of them work for everyone; our bodies often respond differently to different foods. But while there’s no easy fix to losing weight, there are plenty of ways you can take to develop a healthier bonding with food and achieve lasting weight-loss success.

Try the below real methods to achieve weight loss:

1. Drink water, before meals

a. Drinking water helps boost your metabolism, cleanse your body of waste, and acts as an appetite suppressant. Also, drinking more water helps your body stop retaining water, leading you to drop those extra kilos of water weight.

b. Drink one glass of water 30 minutes before a meal to help digestion. Remember not to drink too soon before or after a meal as the water will dilute the digestive juices. Drink water an hour after the meal to allow the body to absorb the nutrients.

2. Eat high protein breakfast

a. Protein is the single most important nutrient for weight loss; High-protein breakfasts can reduce appetite and cravings. They may also help you lose belly fat.

b. Consuming high-protein breakfasts reduce hunger and help people eat up to 135 fewer calories later in the day, Protein also helps you feel full. This is because it activates the body’s signals that curb appetite, which reduces cravings and overeating.

c. High protein intake has been shown to boost metabolism by up to 100 calories per day. It can also help you maintain muscle mass and a high metabolism when you restrict calories.

3. Soluble fiber supplement

a. Soluble Fiber Helps reduce appetite. One way to lose belly fat is to lose weight and given that soluble fiber is a powerful natural appetite suppressant.

b. Foods containing high levels of soluble fiber include dried beans, oats, oat bran, rice bran, barley, citrus fruits, apples, strawberries, peas, and potatoes. Foods high in insoluble fiber include wheat bran, whole grains, cereals, seeds, and the skins of many fruits and vegetables.

c. Soluble fiber, such as beta-glucan and glucomannan, mixes with water to form a viscous, gel-like substance that slows down how fast the stomach releases digested food into the gut. Eating more soluble fiber can also help you lose belly fat and prevent belly fat gain.

4. Eat less refined carbohydrates

a. The dietary guidelines recommend that carbs provide 45 to 65 percent of your daily calorie intake. So if you eat a 2000-calorie diet, you should aim for about 225 to 325 grams of carbs per day. But if you need to lose weight, you will get much faster results eating around 50 to 150 grams of carbs. This diet restricts your intake of carbohydrates like sugars and starches (bread, pasta, white rice, etc.) and replaces them with protein, fat and healthy vegetables.

b. To avoid these;Refined or simple carbohydrates include sugars and refined grains that have been stripped of all bran, fiber, and nutrients. These include white bread, pizza dough, pasta, pastries, white flour, white rice, and many breakfast bowl of cereal. They digest quickly and their high glycemic index causes unhealthy spikes in blood sugar levels.

5. Drink black coffee

a. Drinking a cup of joy every morning does more than power your body to brace through hectic work hours.The caffeine in black coffee stimulates metabolic activity and increases the energy level which in turn suppresses hunger. When you consume black coffee after a meal, the chlorogenic acid present in it slows down the production of glucose in the body. At the same time, the production of new fat cells is lessened.

b. Caffeine: The main stimulant in coffee, Theobromine: The main stimulant in cocoa; also found in smaller amounts in coffee, Theophylline: Another stimulant found in both cocoa and coffee; has been used to treat asthma, Chlorogenic acid: One of the main biologically active compounds in coffee; may help slow the absorption of carbs.

c. Black coffee also contains anti-oxidants which are an essential compound for weight loss.

6. Take Probiotic supplement

a. Probiotic supplements help restore the balance of good versus bad bacteria in the digestive system. When a gut balance is out of whack, you may feel bloated, be constipated, have diarrhea, or experience many other digestive ills. Resetting your gut balance with probiotics can improve all of these as well as almost every other aspect of our health, not just digestion.

b. One of the primary roles of our gut bacteria is to help us digest everything we eat by breaking food down into molecules that we can absorb into our bloodstream for nourishment. Our gut microbes also produce vitamins, enzymes, and short-chain fatty acids, all of which contribute to our digestion process and metabolism.

c. L-fermentum and L-amylovorus are two more of the best probiotics for weight loss.

d. Fermented vegetables likecabbage, kimchi and sauerkrautand pickled vegetables, Plain yogurt, Apple cider vinegar and many more.

7. Intermittent fasting, being a calorie deficit

a. Intermittent fasting is not a diet; it’s a pattern of eating. It’s a way of scheduling your meals so that you get the most out of them. Intermittent fasting doesn’t change what you eat, it changes when you eat.Perhaps most importantly, intermittent fasting is one of the simplest strategies we have for taking a bad weight off while keeping a good weight on because it requires very little behavior change.

8. Chew meals slowly

a. One of the problems in our daily lives is that many of us rush through the day, with no time for anything and when we have time to get a bite to eat, we gobble it down.

b. The benefits of slow eating include better digestion, better hydration, easier weight loss or maintenance, and greater satisfaction with our meals.

c. Lose weight: eating slowly increases the gut hormones responsible for satiety. Eating slowly can also reduce calorie intake and help you feel fuller.

d. Less stress: Eating slowly, and paying attention to our eating, can be a great form of mindfulness exercise.

e. Better digestion: If you eat slower, you’ll chew your food better, which leads to better digestion. Digestion actually starts in the mouth, so the more work you do up there; the less you will have to do in your stomach.


All You need to be more focus and aim for a goal to stay healthy to live better; Only You Can Change Your Life, No One Can Do It For You Or seek assistance from www.myprofitness.in for better, safer and faster results in overall Health and Fitness.

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