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how to lose Weight

how to lose Weight 

Weight loss ultimately comes back to the concept of calories in, calories out: Eat less than you burn and you’ll lose weight. And while it’s possible to lose water weight quickly on a low-carb diet, I certainly wouldn’t advocate for it. The diet itself can trick you into thinking that this eating style is working — when really, you might gain back what you lost as soon as you eat carbs again. That can feel incredibly dispiriting if you want results that last longer than a week.

In my experience, there are a few other tips that hold true for almost all of us across the board — and they’re concepts that we can put into practice beginning right now.

Build a better breakfast.

All meals are important, but breakfast is what helps you start your day on the right track. The best, heartiest breakfasts are ones that will fill you up, keep you satisfied, and stave off cravings later in the day. Aim to eat anywhere between 400 and 500 calories for your morning meal, and make sure you’re including a source of lean protein plus filling fat (e.g., eggs, unsweetened Greek yogurt, nuts, or nut butters) and fiber (veggies, fruit, or 100% whole grains). Starting your day with a blood sugar-stabilizing blend of nutrients will help you slim down without sacrifice.

Eat more vegetables

It’s that simple, I promise! If you think about making any meal mostly veggies (at least 50% of anything that you’re having), you’re on the right track to better health and weight loss.

Drink more coffee.

Start your day with a cup of joe. Caffeine is a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. You can have up to 400 mg — about a venti Starbucks coffee — daily, according to the Dietary Guidelines for Americans.

Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.

Know your limits with salt.

Since salt is a preservative, packaged and processed foods are often highest in sodium — something to keep in mind when planning your meals. When it comes by buying snacks, a “low sodium” product has to be 140 mg or less per serving — so if you’re really in a bind, you can follow that guideline for what to put in your cart.

Skip sugary beverages.

We just don’t feel full by liquid calories in quite the same way as we do real foodDrinking a juice or caramel coffee drink just isn’t as satisfying as eating a bowl of veggie- and protein-packed stir-fry. So monitor your intake of juice, soda, sweetened coffee and tea, and alcoholic beverages. If you consume each of those beverages during the day, you’ll have taken in at least 800 extra calories by nighttime — and you’ll still be hungry. (Incidentally, alcohol may suppress the metabolism of fat, making it tougher for you to burn those calories.)

 

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20 Comments

  1. Profile photo ofItz Kvng Twitch

    Reply

    Very interesting

  2. Reply

    Thanks

  3. Reply

    I really want

  4. Reply

    Very helpful

  5. Reply

    No loosing weight for now

  6. Reply

    This is really helpful

  7. Reply

    Nice one

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    Great

  9. Reply

    This is really good and interesting to know

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    Really good

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    I love this

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    Nice….thanks

  13. Reply

    Nice update

  14. Reply

    Nice Article

  15. Reply

    Very educative write up

  16. Reply

    Thanks for sharing

  17. Reply

    Good article

  18. Reply

    Thanks for the update

  19. Reply

    Nice update

  20. Reply

    Tnks for this

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