Searching all over the web for the best diet for weight loss that works instantly? Give up. There is no DIY magic formula that can remove those flabs in one snap.
Supplements created from synthetic ingredients and expensive surgical treatments may deliver lofty promises. But they might also pose a higher risk of side effects and possibly harm the body you care so much about.
Thankfully, it only takes a few diet tweaks and lifestyle changes to help you slough off those unwanted fats naturally. Five simple, yet effective tips have been rounded up in this blog article for you to achieve just that.
But let me leave you a little warning before we proceed. Results are not guaranteed and may not be noticed quickly. What you have to keep in mind, though, is that these diet tips and tricks are safer and healthier than slimming procedures and pills available on the market.
You also must remember that getting rid of fat at home requires your personal determination, effort, and diligence. So, are you ready for our best diet for weight loss? Let’s get started!
1. Drink Plenty of Water.
This tip is perhaps the easiest to do, but the most neglected. Many people instinctively grab for that biscuit or pack of chips because of hunger when in fact, they are not hungry at all. They are simply thirsty.
But what if you make it a habit to settle with a glass of water whenever you feel thirst? Drinking water helps suppress the feeling of hunger as water naturally curbs appetite.
Substituting water for sodas and juices is a wonderful habit to develop too. These sugary drinks add to your calories, raise your blood sugar levels, and deposit as fat. Cutting back and replacing them with water which has zero calories can greatly aid in weight loss.
Water is also necessary for proper blood circulation and metabolization of carbohydrates and fats. When broken down, your carbs are turned into glucose sugars and fatty acids, which if unused may contribute to unsightly fats.
2. Cut Back on Sugary Drinks And Food.
If you are a sweet tooth looking to lose weight, then this is surely devastating news. Pastries, ice cream, candy, and sweetened beverages are all rich in added sugars, which are high in empty calories that virtually contain no nutritional value. Consuming these foods regularly will only result in unhealthy and rapid weight gain from excess fat and not lean muscle, besides putting you in danger of killer diseases like diabetes and hypertension.
What’s more, because of their empty calories, these sugary snacks are only temporarily fillings. They are low in protein and fiber, which leave you feeling hungrier and craving for more. Fructose, a type of sugar present in many of these sweets, has been shown to promote hunger by causing the body to release the hormone ghrelin. This can make you binge eat and…you know what will happen next.
3. Add More Protein To Your Diet.
In contrast to added sugar, protein has been observed to encourage feelings of fullness by causing the body to release the hormone peptide that controls the appetite and stifles any cravings. In fact, protein is recognized to be the best macronutrient for satiety and satisfaction. It helps stabilize blood sugar, regulate hunger hormones like ghrelin, and slow down digestion.
A high-protein diet has been clinically observed to boost metabolism compared to a high-carbohydrate diet. Eating more protein has been found to support thermogenesis, the body’s metabolic process of calorie-burning which releases heat as a by-product. By eating protein-rich foods such as lean meat from beef, poultry, and fish, eggs, dairy products, legumes, nuts, and soy, your body can naturally kick in thermogenesis and get those calories burning.
4. Eat Slowly.
Chewing your food a few times more and savoring each meal are techniques that can actually be added to your weight loss regimen. Slow eaters tend to weigh less while obese individuals eat a lot faster than people with normal weight.
This is because it takes an average of 20 minutes through the course of a meal before the hunger hormone ghrelin is suppressed, signaling the brain that you have eaten, thus reducing your appetite and making you feel full. Fast eaters will not feel satisfied immediately, so they happen to gobble up larger amounts of food, putting on more calories as a result. Therefore, slow down.
5. Eat Fiber-Rich Food.
A Harvard Medical School article recommends this easy tip to burn off those fats: aim to consume 30 grams of fiber every day. What makes fiber very effective for weight loss lies in its hormone-regulating and digestive properties. It was reported that fiber may manage the levels of ghrelin, the hormone causing hunger, and stimulate the production of cholecystokinin and peptide, hormones that promote satisfaction after a meal. Fiber also improves peristalsis, or the movement of food down the digestive tract, which leads to better digestion, greater satiety, and lessening of hunger.
So, where in the world can we find fiber? Well, you may have planted it in your garden unknowingly. Leafy greens like kale, spinach, or lettuce are low in calories yet packed with fiber, which means you can eat more of them and feel more full without putting on fat, making them ideal for losing weight. You may also include whole grains in your diets such as oats and brown rice. Just keep them at a minimum though, since they are high-calorie carbohydrates, which can overturn your entire program. Fruit, especially avocados and grapefruit, together with nuts and chia seeds, make awesome fiber-loaded snacks.
These are five of the simplest and easiest ways to begin a DIY weight loss plan right in the comfort of your home.
Have you tried other best diet for weight loss and natural methods to lose weight at home which were not mentioned in this article? Were they effective? Tell us more about it in the comment section below.