Beast Mode Challenge! For Weight Loss! Do You Have The Eye Of The Tiger? #WeightLoss
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Weight Loss Tips That Work: Easy Tips to Lose Weight Fast in 2022
#1 – Eat more fruits, vegetables, and fiber
People who eat more fruits and vegetables are generally thinner than those who don’t. This is because these foods are low in calories, packed with essential nutrients you need for optimal health, as well as being high in fiber. Studies have found eating plenty of fiber contributes to satiation, which can play a vital role in long-term weight management.
In addition, as previously mentioned, the fact that fruits and veggies are densely nutritious, yet low in calories. You can eat a bowl of broccoli without eating very many calories. The same cannot be said about pizza.
When you’re preparing or thinking about your meals, choose plenty of fruits and vegetables as your side dishes and aim to have them take at least 50% of your plate. You can still get the pleasure of eating more food while eating fewer calories.
Even if you aren’t a big fan of vegetables, it is still important to give them a chance. Like any food, veggies can taste great if they are cooked correctly. The main issue is that most people do not know how to cook vegetables properly, leading them to dislike the taste. A little olive oil, salt, and garlic can make any vegetable taste great.
#2 – Include more protein in your diet
Protein is incredibly important to support weight loss. However, it is often overlooked when compared to fats or carbohydrates.
Protein can trigger the body to burn 80 to 100 calories over a 24 hour period, and test subjects in one study consumed up to 441 fewer calories over the same period because protein has a higher satiation level than carbs or fats.
This is because protein takes longer to be broken down into amino acids for your muscles and other organs to use. Therefore, it sticks in your gut much longer. Because of this, you feel fuller for a longer period of time and don’t have the desire to eat as much. You won’t feel hunger, which makes sticking to your diet much easier.
In one study, when 25% of calories come from protein sources, people experience 60% fewer obsessive thoughts (cravings) about food. In addition, the desire to indulge in that gut-busting late night snacking drops in half.
#3 – Eat slower
It takes for the brain to receive and respond to messages that the body is taking in food and therefore needs to send the “stop” signal.
Studies have also found that chewing slower helps you consume fewer calories while stimulating the production of certain hormones that support weight loss.
If you’re someone who traditionally eats quicker and struggles to remember to chew slowly, you can drink water during your meal to slow down how fast you eat. Otherwise, it is important to pause in between every bite. Alternatively, you can choose foods that are more difficult to eat, such as a steak you have to cut instead of finger foods like fries and chicken strips.
#4- Drink more water
#5 – Limit sugar and avoid sweet drinks
#6 – Cut out refined carbohydrates
Refined (processed) carbohydrates include sugar and grains like white flour which have lost most of their nutritional value during processing.
Studies have shown refined carbohydrates spike blood sugar levels, boost food cravings, and usually cause you to eat more food than you otherwise would. Eating these refined carbs raises your risk of obesity and a number of other health issues.
The risk of blood sugar issues is typically the most common problem associated with refined carbs. This causes blood sugar levels to spike, then quickly drop because nothing else is being absorbed into your body. This quickly drops blood sugar levels, which may leave you feeling tired and hungry.
#7 – Start strength training
#8 – Get more sleep
Sleep is one of the areas of our health that is often overlooked. However, short sleep duration, along with poor quality sleep is one of the biggest risk factors for obesity.
According to one study, adults who do not get enough sleep regularly are 55% more likely to obese. Sleep-deprived children have an even higher risk at 89%.
#9 – Limit your portion size
#10 – Turn up the cardio