Weight loss can be a constant challenge
16 lifestyle and diet tips to help you lose weight naturally
Losing weight seems to be a constant challenge for many people. This is made worse by modern day media stereotypes, which unrealistically portray both men and women as slim, fit and healthy. However, if you’ve ever tried losing weight fast, getting yourself in shape, or simply tried to live a healthier lifestyle, you will know it’s not easy.
Here are some healthy habits and food and drink tips that can help you lose weight. These will hopefully help you shed those extra pounds and live a healthier and happier life at the same time.
5 best habits for weight loss
We are bombarded daily with promises of products that will help us lose weight fast. But is there really anything you can do to regulate your weight each day? Research suggests there are some effective behaviours that can create healthy weight loss:
- Sleep more
If you’re constantly sleeping less than seven or eight hours a night, your health – and waistline – will suffer. In fact, in a 2013 study, researchers found that sleep-deprived subjects were much more likely to choose larger portions of snacks than those who slept at least eight hours at night. The lack of sleep also affected their food choices. This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation.
A chronic lack of sleep is linked to obesity, diabetes and more. Plus, sleep is an important time to rebuild muscle from any physical workouts and give your brain a chance to process and heal.
Dr Christopher Wharton, a certified personal trainer and researcher with the Rudd Center for Food Policy and Obesity at Yale University in the U.S, puts it simply: “The more time spent exercising and the more vigorous the exercise, the more calories will be burned.” And you don’t have to go for a long run or a hard workout to burn fat – taking a brisk walk every day is one of the most effective methods to lose weight fast.
Opt for shorter bouts of exercise throughout the day too. The latest science suggests that several short exercise bursts provide the same health and fitness benefits as a similar amount of exercise done in one longer workout — and, in some cases, reap even more rewards. Try a quick cardio circuit in the morning, a brisk stroll during your lunch hour and an after-dinner strength session. There’s no need to do it all at once.
Pencil workouts into your daily planner the same way you do dinner with friends or an important business meeting. This will help hold you accountable. It’ll also force you to choose a specific time to get your sweat on, making it more likely you’ll stick to it.
- Do strength training
According to WebMD, when you exercise you use muscle. This helps build muscle mass, and muscle tissue burns more calories – even when you're at rest – than body fat. Strength training becomes more important as we get older, as our metabolisms tend to slow down. Add strength training to your workout at least a couple of times a week. The largest muscles (and therefore the largest calorie burners) are in the thighs, abdomen, chest, and arms.
- Exercise with a group
Not only do activities like group fitness exercises help hold you accountable to a specific time and place to work out, it’s also a great way to meet friends. After all, you’re likely to start seeing and befriending class regulars. Classes also provide an opportunity to try something new in a safe, supportive environment.
If working out in a studio isn’t your thing, check sites like Meetup to find local groups in sports you’re interested in. From running groups to walking to lose weight to bike riding communities, there’s probably a group interested in the same activities as you.
- Use social networks and technology to keep you accountable
It’s easy to tell yourself that you’ll wake up for a run at 6am, but it’s another thing to actually do it. Use your social networks to help keep you in check. Let people know that you’ll be up for a run and ask if anyone wants to join you. Share a post-workout selfie or join an online community where members cheer each other on.
11 ways to eat and drink to lose weight naturally
- Eat smaller, more frequent meals
Every time you eat a meal or snack, your gastrointestinal tract starts digesting food and absorbing nutrients. It burns calories to fire up the human digestion machine, so it makes sense that the more small meals or snacks you eat through the day, the more calories you'd burn. While there isn’t much solid evidence for this, experts believe that, compared to eating one or two very large meals, this is a healthier way of eating.
- Don't skip breakfast
Evidence supporting a link between skipping breakfast and increased body weight is growing, according to a recent editorial in the Journal of the American Dietetic Association. Research has shown that when people skip breakfast, they tend to eat more calories by the end of the day. Other studies suggest that skipping breakfast is associated with a higher body mass index in teens.
- Drink plenty of water
Often, when we think we’re hungry, our bodies just need water. So it’s important to drink enough water throughout the day to stay hydrated. Drinking water not only keeps fat toxins moving out of the body, it also keeps your metabolism running optimally.
In fact, a 2013 study showed 14 healthy men and women increased their metabolic rate by 30 percent after drinking about 500ml of water after eating. Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people and water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar.
- Increase your protein intake
Increasing your protein consumption is a great way to lose weight fast and burn fat. And most people don’t get nearly enough protein in their diet. Your body burns calories when digesting and metabolising protein, so a high-protein diet can boost metabolism by up to 80-100 calories per day. A high-protein diet can also make you feel more full and reduce your appetite. In fact, some studies show that people eat over 400 fewer calories per day on a high-protein diet.
According to Women’s Health magazine, eggs are a super-protein. They contain all the nine essential amino acids your body needs to thrive. It's been shown repeatedly that people who eat eggs for breakfast feel full for longer, reduce their overall daily calorie consumption and also lose weight. Studies consistently show that eating a protein-rich breakfast lowers appetite throughout the day.
- Drink caffeinated green or black tea, or coffee
Caffeine is a stimulant, and stimulants increase the calories you burn. Caffeine may also cause metabolic changes in the body that can result in more calories being burned. Over the past few years, some studies have suggested that green or black tea may have benefits beyond the caffeine they contain.
According to research from Lausanne University in Switzerland, when 31 healthy young men and women were given three servings of a beverage containing green tea, caffeine and calcium for three days, their 24-hour energy expenditure increased by 4.6 percent. And drinking tea with meals may have another fat-fighting effect. Tea extract may interfere with the body's absorption of carbohydrate when consumed in the same meal, according to a study published in the American Journal of Clinical Nutrition. The same study found that green coffee beans contain chlorogenic acid, which is found to induce healthy weight loss.
- Eat more fibre
Foods high in fibre will help you feel full for longer and help reduce sugar cravings. Also, fibre has been proven to balance blood sugar and lower cholesterol. And many types of fibre can feed healthy gut bacteria, which have been linked with a reduced risk of obesity.
Most people don’t consume enough fibre – the average person only gets 15–20 grams of fibre each day when they should be getting 30–40 grams each day.
- Eat most of your meals at home
Making your own snacks and meals from whole foods will help with fast weight loss. By controlling what ingredients, fats and oils are in your food, you’ll be able to make healthy choices without sacrificing the food and flavors you love. Start by committing to make one meal a day at home. As you get more comfortable in the kitchen, increase that number. You’ll be surprised by the quality of dishes you can make in your own kitchen.
Studies have shown that the food you keep at home greatly affects weight and eating behavior. By always having healthy food available, you reduce the chances of you or other family members eating unhealthily.
There are also many healthy and natural snacks that are easy to prepare and take with you on the go.
These include yogurt, whole fruit, nuts, carrots and hard-boiled eggs.
In a similar vein, avoid the vending machine and prepare your own healthy snacks to take to work or whenever you’re out and about. Most processed snacks are carbohydrates and are full of empty calories, which pump up your blood sugar and leave you feeling even hungrier afterwards.
- Make a menu
If you constantly find yourself thinking, ‘I have nothing to eat’ or ‘I don’t know what to make,’ preparing a menu is a good plan. Similarly, many diets may give you a plan in the beginning but then ask you to repeat the menu. Most of us like variety so it might be time to create your own menu.
Choose your favorite recipes and decide what you want to serve for meals a week at a time. Write out the ingredients you’ll need and take that list with you when you shop. You’ll have all the ingredients on hand to make nutritious meals for the week.
Also, don’t shop on an empty stomach – this will encourage you to buy the unhealthy foods that take your fancy while you’re walking down the shopping aisles. Fill up before you go. When you’re not fighting hunger pangs, it’s a lot easier to make healthy choices.
- Use fat-burning herbs
Most diets barely discuss herbs, but adding some healthy herbs to whatever eating plan you’re on may be just what you need to lose weight fast. Studies have shown that herbs like cayenne pepper, turmeric, cinnamon and dandelion may all help promote weight loss.
Capsaicin in peppers lights up your fat-burning metabolism as few other spices can, in part because it triggers your stress hormone response system. When your sympathetic nervous system (also known as the fight-or-flight response) is activated, hormones called catecholamines are released into the bloodstream. This process increases thermogenesis, where fat is oxidised more effectively. That means your fat becomes fuel for your metabolic fire in as little as 20 minutes after eating herbs like cayenne.
Turmeric helps boost your metabolism and keep more than a dozen diseases at bay including cancer, diabetes and heart disease. It is also full of nutrition, which means you may eat less naturally as your body acquires the energy it needs. What’s more, curcumin in turmeric is a great way to cleanse the liver, which is one of the biggest organs of detoxification in the body. A toxic body can’t lose weight.
- Use smaller plates
People seem to fill their plates, regardless of plate size, so they end up putting more food on larger plates than smaller ones. Some studies have shown that using smaller plates helps you eat less because it changes how you see portion sizes. Using smaller plates reduces how much food you eat while giving you the perception of having eaten more.
- Use weight loss supplements
There is a range of natural foods and remedies that can help with healthy weight loss. Reputable weight loss tablets like the Vivano Combo Pack contain effective calorie-burning and food craving management ingredients for men and women.
Vivano Combo Pack weight loss supplement
The Vivano Combo Pack is an all-new weight management supplement range. It is supported by the latest research and includes ingredients that promote natural weight loss. Its effective formula supports healthy calorie burning and fat metabolism.
The Vivano Weight Management Pack comprises Vivano Appetite Manager and Vivano Kilo Manager. Vivano Kilo Manager supports healthy calorie burning and fat metabolism and Vivano Appetite Manager helps manage normal food cravings and impulse eating.
Vivano Appetite Manager is doubly effective when combined with Vivano Kilo Manager for healthy calorie burning and fat metabolism.
The combined Vivano Weight Management pack is specially formulated to:
- Manage your carbohydrate cravings.
- Help control your appetite.
- Promote efficient burning of calories.
- Inhibit fat absorption and fat storage.
- Induce feelings of calmness and self-control while reducing eating or drinking.
Vivano Kilo Manager contains three key herbs:
- Key herb number 1 – New Zealand Kelp
- Key herb number 2 – Green tea
- Key herb number 3 – Green coffee beans
Vivano Appetite Manager contains three key ingredients:
- Key herb number 1 – Gymnema
- Key herb number 2 – Vanadium Sulphate
- Key herb number 3 – Chromium Polynicotinate
Vivano products are manufactured in New Zealand to the highest standards with thorough testing and guarantees of no adulteration or undeclared ingredients.
Vivano products are most effective when combined with healthy eating and moderate exercise. Free eating and exercise plans are included.
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Disclaimer. This information is provided for general informational purposes only and does not substitute for the advice provided by your medical professional. Always seek specific medical advice for treatment appropriate to you. Individual results may vary and are not guaranteed.