The internet is uploaded with million of tips to lose weight, but most of them are not based on science or they cost a lot of money. However, this article offers you the best tips to lose weight without paying a dollar.
Sounds unbelievable? Let’s check these proven 15 tips:
1. Follow a diet rich in protein
The protein is the secret of losing weight. When you eat protein, your body burns a lot of calories while digesting and metabolizing these nutrients. Thus, if you eat high amounts of protein a day, your body may burn up to 80-100 calories.
Many studies were made to test the effects of diets which are rich in protein, and they proved that eating a lot of protein would also make you eat over 400 fewer calories per day.
Thus, moving to a high-protein diet has many advantages like consumimg less calories, reducing your apetite and making you feel more full.
2.Drink 3 cups of Green Tea and ginger a day
Most herbals and natural substances, especially green tea and ginger are contain many antioxidants and anti- inflammation properties.
In addition to being a healthy, natural beverage without calories, drinking this tea after each meal has amazing benefits like increasing the burning of fats and promoting weight loss.
Recipe: Add some leaves of green tea and thin slices of raw ginger to boiled water, leave them to soak for few minutes, then you can drink them.
3. Increase your intake of fibers
We all know that food which are rich of fibers help you in losing weight , but why?
Such foods, especially those containing water-soluble fiber, are very helpful since they increase the feeling of fullness, promote the release of satiety hormones and delay the emptying of stomach.
As a result, we naturally eat less without having to think about it.
To avoid bloating, cramps, diarrhea or any other abdominal discomfort, increase gradually your fiber intake.
4.Use Small Plates
It may be a trick, but this trick is genuine. Many studies proved that using small plates help you eat less amounts of food. Just fill your small plate with food to let your brain think that this is a big amount.
Ultimately, you will think that you are eating more than what you really are.
5. Limit Your Consumption of Added Sugar
Added sugar is known for being one of the major causes of heart disease, type 2 diabetes, cancer and other world’s leading diseases.
On average, people eat at least 10 teaspoons of added sugar each day. This amount is taken with tea, desserts, processed foods, etc, so sometimes we consume lot of sugar without even realizing it.
Therefore, you need to make sure that you are reducing your intake of added sugar to lose weight.
6. Eat Whole, Single-Ingredient Foods
One of the best ways to reduce your consumption of added fat, added sugar and processed food is to base your diet on whole, single-ingredient foods.
Most whole, single-ingredient foods are naturally very filling, which makes it much easier to control your intake of calories.
Moreover, this will provide you with the many essential nutrients to maintain the proper function of the body.
7. Drink (Unsweetened) Coffee
In the past, people thought that coffee is unhealthy beverage which cause health problems. Fortunately, the recent studies showed that this beverage is healthy since it is loaded with antioxidants and other beneficial compounds. As a result, it can increase energy levels and the amount of calories you burn.
Additionally, according to a recent study, caffeine can boost your metabolism, make you feel full without any calories and reduce your risk of developing type 2 diabetes.
8. Put only Healthy Foods and Snacks in your kitchen
The food which is already found in our kitchen has major effects on our weight and eating behavior, as we tend to eat what is more available, especially for snacks.
To turn into healthy habits, keep yogurt, whole fruit, nuts, vegetables and other healthy food available to increase the chances of eating healthy food and reduce the risks of eating unhealthy ones.
9. Drink Water
Water then water then water.
Yes, it is true that drinking water can help with weight loss for many reasons.
First of all, drinking water increases the calories you burn by 24–30% for an hour afterward. Additionally, drinking 2 glasses of water before
before every meal reduces the calorie intake. It also replaces other unhealthy beverages which have high amounts of calories and sugar.
Additional tip: Begin your day with two glasses of warm water.
10. Control your consumption of refined carbs
Refined carbs are easy digested, which absolutely increases the risk of overeating and gaining weight. Such carbs are deprived of their beneficial nutrients and fiber, they include pasta, sweets, breakfast cereals, white flour, white bread, white rice, sodas, pastries, snacks, etc.
11. Fast few days a month
While following a healthy diet, you can fast for couple of days a month to reduce the consumption of calories.
You can also try the 5:2 diet, the 16:8 method or any other kinds of intermittent fasting.
The above methods can help you eat less calories overall, which will lead to weight loss and numerous other health benefits.
12. Avoid Liquid Calories
Certain beverages like sugary soft drinks, processed fruit juices, energy drinks, etc contain a lot of liquid calories with negligible benefits. They are not healthy at all as they increase the risk of obesity, and cause many health problems.
13. Eat More Fruits and Vegetables
Obviously, fruits and vegetables are the healthiest food ever.
These weight-loss-friendly foods are rich in water, nutrients and fiber, so you can eat large servings without consuming too many calories.
14. Eat More Slowly
Eating too fast means eating a lot of calories without even chewing and enjoying the food, so you eat many calories and gain weight without even realizing that you are full.
15. Put some spices in your meals
Spices like chili peppers and jalapenos add a lot of flavours to your meals. They are also so beneficial as they contain capsaicin which boost metabolism, reduce the appetite, and increase the burning of fat.