10 Tips to Help You Lose Fat

David O'Driscoll

1. Avoid Processed Foods

Processed foods are usually high in added sugars, added fats and calories. What’s more, processed foods are engineered to make you eat as much as possible. They are much more likely to cause addictive-like eating than unprocessed foods.

2. Stock Up on Healthy Foods and Snacks

Studies have shown that the food you keep at home greatly affects weight and eating behaviour. By always having healthy foods available, you reduce the chances of you or other family members eating unhealthy. There are also many healthy and natural snacks that are easy to prepare and take with you on the go. These include yoghurt, whole fruit, nuts, carrots, and hard-boiled eggs.

3.Limit your sugar intake

Sugar is linked to some of the worst diseases to date health-wise, including heart disease, type 2 diabetes and cancer.

4. Drink Water

There is truth to the claim that drinking water can help with weight loss. Drinking 0.5 litres (17 oz) of water may increase the calories you burn by 24–30% for an hour afterwards. Drinking water before meals may also lead to reduced calorie intake, especially for middle-aged and older people. Water is particularly good for weight loss when it replaces other beverages that are high in calories and sugar.

5. Avoid Liquid Calories

Liquid calories come from beverages like sugary soft drinks, fruit juices, chocolate milk and energy drinks. These drinks are bad for health in several ways, including an increased risk of obesity. One study showed a drastic 60% increase in the risk of obesity among children, for each daily serving of a sugar-sweetened beverage. It’s also important to note that your brain does not register liquid calories the same way it does solid calories, so you end up adding these calories on top of everything else that you eat.

6. Limit Your Intake of Refined Carbs

Refined carbs are carbs that have had most of their beneficial nutrients and fibre removed. The refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and disease. The main dietary sources of refined carbs are white flour, white bread, white rice, sodas, pastries, snacks, sweets, pasta, breakfast cereals, and added sugar.

7. Eat More Fruits and Vegetables

Fruits and vegetables are extremely healthy, weight-loss-friendly foods. In addition to being high in water, nutrients and fibre, they usually have very low energy density. This makes it possible to eat large servings without consuming too many calories. Numerous studies have shown that people who eat more fruits and vegetables tend to weigh less.

8. Add Eggs to Your Diet

Eggs are the ultimate weight-loss food. They are cheap, low in calories, high in protein and loaded with all sorts of nutrients. High-Protein Foods have been shown to reduce appetite and increase fullness, compared to foods that contain less protein. Furthermore, eating eggs for breakfast may cause up to 65% greater weight loss over 8 weeks, compared to eating bagels for breakfast. It may also help you eat fewer calories throughout the rest of the day.

9. Get Enough Sleep

Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain. Studies have shown that sleep-deprived people are up to 55% more likely to become obese, compared to those who get enough sleep. This number is even higher for children. This is partly because sleep deprivation disrupts the daily fluctuations in appetite hormones, leading to poor appetite regulation.

10. Do Some Sort of Cardio

Doing cardio — whether it is jogging, running, cycling, power walking or hiking — is a great way to burn calories and improve both mental and physical health. Cardio has been shown to improve many risk factors for heart disease. It can also help reduce body weight. Cardio seems to be particularly effective at reducing the dangerous belly fat that builds up around your organs and causes metabolic disease.

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