Below mentioned are the best possible ways which may help you to lose weight / burn fat at a faster rate than your present one:
Control sugar to lose weight
When you eat sugar, your body automatically goes into overdrive producing insulin and pulling glucose into your cells and prompting your body to hold on to fat for future use. This, of course, causes weight gain. At the same time, the fructose found in sugar can only be metabolized by your liver. Unfortunately, this is where it gets turned into fat and later secreted into the blood and distributed throughout your blood cells. These cells will become bigger and bigger, causing your body to secrete more leptin. Over time your body will develop a resistance to leptin, blocking any sensations of fullness and causing you to eat more.
It is also worth noting that when you opt to take sugar out of your diet, you are also eliminating quite a bit of carbohydrates. The carbs you do consume will come from veggies, grains, legumes, and meat. Not only will this add to the weight you are losing by eliminating sugars, but it will also target excess fat that has accumulated in your abdomen.
Eating habits to burn fat
It’s easy to overdo it when you’re eating something delicious — and that’s why it’s good to focus on foods that will force you to slow down. “Slowing down can help you check in with your hunger levels. For that reason, I love snacking on 100-calorie packs of in-shell pistachios,” Gorin says. “Shelling the pistachios helps you slow down your snacking, and the shells leave a visual cue to remind you of how much you’ve eaten. Because you’re more in tune with what’s gone into your mouth, you may be less likely to have extra servings.” In one preliminary study, people snacking on in-shell pistachios ate 41% less calories than those who ate the shelled version.
Cut back on meat to burn fat faster
Meat is primarily composed of two basic nutrients- protein and fat. The good news is that meat is high in protein. The even better news is that some meat sources are loaded with fats that are good for your heart. The not so good news is that some meats do contain artery clogging saturated fat.
- Protein in Meat: Wonder why protein is good for you? Protein is the basic ingredient used to maintain and grow muscle in your body. Compared to fat, muscle uses up more energy to maintain itself. That means, the more muscle you have, the higher your metabolic rate. The higher your metabolic rate, the more calories you burn, even while you sleep! Lean meat like grilled chicken breast (skinless) is a great protein source. While all meat contains protein, not all meats are the same when its comes to their nutritional value.
- Fat Content in Meat: On to the fat in meat … the leanest meat source is skinless chicken breast, with almost negligible fat. Have it grilled in olive oil. Grilled tandoori kebabs with chicken are good sources of lean meat (skip the butter rub). Avoid curried and deep fried meat items as they’re potentially loaded with oil and fat.
Avocados for Weight Loss
People who eat avocados tend to be healthier and weigh less than people who don’t. Avocados may even help prevent weight gain. There is no reason to fear that avocados will be fattening, as long as you eat them as part of a healthy diet based on whole foods.
On the contrary, avocados have many qualities of a weight loss friendly food. And although there’s currently no direct evidence that avocados cause weight loss, there are some reasons to believe they could help. As long as you eat them in reasonable amounts, avocados can definitely be part of an effective weight loss diet.
Although avocados are healthy, they are also high in calories. Make sure you pay attention to portion sizes if you are trying to lose weight. Because avocados are high in fat and fiber, they can help you feel more satisfied and keep you feeling full for longer. Avocados contain a high amount of heart-healthy monounsaturated fats similar to those found in olive oil. Avocados are packed full of vitamins, minerals, fiber and healthy fats.
Exercises for Weight Loss
Walking is one of the best exercises for weight loss — and for good reason. It’s convenient and an easy way for beginners to start exercising without feeling overwhelmed or needing to purchase equipment. Also, it’s a lower-impact exercise, meaning it doesn’t stress your joints. Walking is a great exercise for beginners, as it can be done anywhere, doesn’t require equipment, and puts minimal stress on your joints. Try to incorporate more walks into your day-to-day activities.
Jogging and running are great exercises to help you lose weight. Both jogging and running are great exercises that can be done anywhere and are easy to incorporate into your weekly routine. If you find jogging or running outdoors to be hard on your joints, try running on softer surfaces like grass. Also, many treadmills have built-in cushioning, which may be easier on your joints.
Cycling is a popular exercise that improves your fitness and can help you lose weight. Although cycling is traditionally done outdoors, many gyms and fitness centers have stationary bikes that allow you to cycle while staying indoors.
Weight training can help you lose weight by burning calories during and after your workout. It may also help you build muscle mass, which raises your resting metabolic rate — the number of calories your body burns at rest.
Swimming is a fun way to lose weight and get in shape. Swimming is a great low-impact exercise for people looking to lose weight. Another advantage of swimming is its low-impact nature, meaning that it’s easier on your joints. This makes it a great option for people who have injuries or joint pain.
Yoga is a popular way to exercise and relieve stress. While it’s not commonly thought of as a weight loss exercise, it burns a fair amount of calories and offers many additional health benefits that can promote weight loss.
Pilates is a great beginner-friendly exercise that can help you lose weight while improving other areas of your physical fitness, such as strength, balance, flexibility, and endurance.
Meal Prep for losing extra pound
Meal prepping takes a few hours a week, but it’s worth it: By getting your meals ready ahead of time, you won’t be so tempted to order your go-to Chinese takeout when you’re tired and hungry after work. “When you plan an entire week of dinner in advance, you’re way less likely to go off course and indulge in foods that aren’t good for you,” says Pamela Salzman, a certified holistic health expert and cooking instructor. And since you planned things out, you’ll actually get the protein, fruit, and veggies your body needs — and you’ll lose weight in the process.
Green Tea for Losing Fat
Metabolism is the process that allows the body to convert your food and drink into usable energy. Green tea is said to be good for weight loss as it helps in making the body’s metabolism more efficient. It has catechin flavonoid, which is an antioxidant and boosts metabolism. A study published in 2010 found that green tea supplements that contain caffeine or catechins have a small but positive impact on weight loss programs. Exercising regularly and eating a healthy diet with plenty of fruits and vegetables is the most effective weight loss strategy. But green tea when used alongside these methods can increase the positive result.
Hydration and Weight Loss
A new German study found that when you drink 17 ounces of water (about two glasses) within a certain time frame, your metabolic rate shoots up by about 30 percent. Using these results, they estimate that by increasing your current water intake by 1.5 liters a day, a person would burn an extra 17,400 calories a year, resulting in about a five-pound weight loss.
Alcohol bad for Weight Loss
Alcohol use is such a part of our culture, and it’s so commonly done that we can tend to forget the risks that it carries with it. Of course, this doesn’t mean having an occasional glass of wine is terrible, but drinking excessively is linked to very real health concerns, including being overweight.
First, is alcohol bad for weight loss from a calorie perspective? Yes, in simplest terms one of the reasons alcohol and losing weight often don’t go hand-in-hand with one another is because alcohol has a lot of calories, and these calories are empty, meaning they don’t have any nutritional value. You may be drinking hundreds of extra calories or more a day, without even realizing it. Alcohol itself has calories, and the things that alcohol is mixed with such as juices also have loads of calories and sugar and carbs. You may be eating a generally healthy diet, but if you’re not seeing results it may because of your alcohol intake.
Alcohol has significantly more calories than healthy proteins as an example, and drinking too much can completely derail weight loss efforts. There are other indirect reasons alcohol and losing weight don’t go together. First, when you drink, it lowers your inhibitions, which means you might reach for those extra slices of pizza when you wouldn’t ordinarily. You’re going to be paying less attention to what and how you’re eating, and that’s just one problematic part of alcohol and weight loss.
Dairy Foods Help Burn Fat
Previous studies have shown that calcium can boost weight loss by increasing fat breakdown in fat cells. But experts say this study suggests that taking in calcium from dairy products may actually improve on those effects.
“Dairy for some reason, yet unexplained, has a greater effect on fat loss and specifically trunk fat loss than does calcium alone,” says Rachel Novotny, PhD, RD, professor and chair of the department of human nutrition, food, and animal sciences at the University of Hawaii in Manoa.
Although the bulk of dairy’s weight-loss enhancing effects is caused by its calcium content, researchers say there are a variety of potential mechanisms that may explain those additional benefits and merit further research.
Eating Fish helps losing fat
Fish is rich in iodine, which is responsible for the proper functioning of the hormone thyroid. The nutrient keeps the levels of thyroid up, helping the body’s metabolism on an optimal level. This, in turn, helps the body burn calories normally. Contrary to common belief, fats can actually help you lose weight, given that you know what kind of fats to include in your diet. The kind that is found in fish are omega-3 fatty acids, which have heart protective benefits and are known to promote better weight management.
Being low in saturated fats, edible fish are low in calories and filling. Being a low-calorie satiating food, fish can help you stay in shape. Fish is a great source of lean protein. The amount of protein packed in a portion depends on which variety of fish you opt to consume. But overall, fish is a great way of loading up on high quality protein that helps you reach your weight loss goals. Protein helps you stay full for longer and compliments your workout, helping in quick repair of muscles.
Protein and Weight Loss
Not in an extreme, Atkins sort of way, but having a little protein at every meal fires up your metabolism. “Your digestive system uses more energy to break it down, so you burn more calories,” explains Lisa Dorfman, R.D. However, keep protein levels to between 20 and 35 percent of your diet; eating too much of it can cause kidney strain and may cause your body to store too much fat.
Avoid snacks for healthy weight
So you know that you’re only consuming 100 calories per portion, but is it really adding to your daily nutrition? Cutting back on calories doesn’t mean you have to load up on junk. These make for great occasional treats but not for regular meal options.
Carb crazy? Consider this: Refined carbohydrates, such as bread, potatoes and rice, create a surge in insulin that in turn drives down your resting metabolic rate, explains Aronne. “It’s important to keep carbohydrates in your diet, but really focus on fruits, vegetables and whole grains, which have less of an effect on insulin levels,” he explains. And when buying whole-grain breads and cereals, make sure the first ingredient listed is whole wheat, whole oat or cracked wheat.
Sleeping habits and weight loss
If you’re logging just a few hours of sleep a night, you may actually find yourself gaining weight. Researchers at the University of Chicago Medical Center found that subjects who slept just four hours had a harder time processing carbs. “When you’re exhausted, your body lacks the energy to do its normal day-to-day functions, which includes burning calories efficiently,” says Talbott.
Citrus Foods — A way to burn fat faster
There are many reasons to eat citrus fruits. They’re nutritious and contain plant compounds that can protect against a variety of diseases, including cancer, heart disease, brain dysfunction and kidney stones. But aim to consume whole fruits, rather than a lot of fruit juice, as its high sugar content can lead to problems. Overall, citrus fruits are healthy, low in calories and convenient to eat. Most people could benefit from adding more citrus to their diet.