Weight-loss generally occurs when the body expends more calories than it takes in. That means, you have to burn off or eat fewer calories that you consume through meals and snacks. Many people cut calories from their diet and burn calories through exercise to achieve weight-loss. Working out on a regular basis is helpful for weight loss, but may not be practical for some people due to health conditions, time restraints, or lack of interest. However, research shows that when it comes to weight-loss, diet plays a much more important role compared to exercise. It’s easier to decrease caloric intake by modifying your diet compared to burning off a significant amount of calories through exercise. Making a few changes to your diet and lifestyle can help you lose weight safely and effectively without planned exercise.
1.Eat Healthy
Start eating natural, unprocessed foods, such as fruits, vegetables, healthy meats and fish. Much of the food in grocery stores and fast food restaurants is highly processed to make it cheaper to produce and extend its shelf life. This processing often cuts out essential nutrients, and changes the food composition in ways that make you get fat.
Avoid empty calories, like those in candy, junk food, and soda. Again, these have very low nutritional value, and and have a lot of calories packed into small serving sizes.
• Be especially wary of refined carbohydrates. These are notorious for causing obesity. Anything that contains flour or sugar is going to be stored in your body as fat.
• Refined carbohydrates can also trigger changes in your body that make your metabolism less efficient.
• Sugar can also cause cravings that make you want even more of it later.
• Make water your drink of choice. It contains no calories, aids-digestion, and can also help flush metabolism-slowing toxins from your system.
2.Eat healthy Fats
Don't be afraid of healthy fat such as those found in olive-oil, avocados, nuts, and fish. Getting up to 40% of one’s calories from healthy sources of fat is acceptable, especially if this is replacing refined carbohydrates in your diet. This contrasts from the low-fat diets of the 80's and 90's, many of which have been proven ineffective.
3.Get adequate rest.
Sleeping 7-8 hours each night is recommended for general health and wellness. However, adequate sleep is also important for weight-loss. Studies show that people who sleep less than 6 hours or have poor sleep weigh more than those who get adequate rest.
4.Eat high protein, high fiber breakfast every morning.
Eating breakfast is an important part of weight loss. Studies have shown that regular consumption of a high protein, high fiber breakfast can help you stay satisfied longer and decrease hunger cravings during the day.
5.Increase your baseline physical activity.
Baseline activity is activity that you already do everyday — walking up stairs, walking to and from your car, and doing daily chores. This type of activity does not burn a lot of calories, but can help support your weight loss.
6.Reward yourself.
Having a motivating and enticing reward at the end of your weight loss goals can help push you through to the end. Set up something exciting for yourself as you meet your goals. Ideas to try include:
• Buying yourself new shoes or clothes.
• Getting a massage or other spa treatment.
DISCLAIMER: The materials and the information contained on Natural solution channel are provided for general and educational purposes only and do not constitute any legal, medical or other professional advice on any subject matter. None of the information on our videos is a substitute for a diagnosis and treatment by your health professional. Always seek the advice of your physician or other qualified health provider prior to starting any new diet or treatment and with any questions you may have regarding a medical condition. If you have or suspect that you have a medical problem, promptly contact your health care provide.
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