Summer is nearing an end, that’s when you find yourself mentally prepared for some Fall appropriate lifestyle adjustments.. Balancing out a few systems such as finally kids going back to school, you are once again able to focus on getting your sh** together! Discipline and commitment are easier done when there’s monotony. One of the most sought-after ways of shifting to a new season involves checking on our health status. Nutrition, exercise and quality sleep are now major demands to tick off, almost giving us a renewed urge for an upgraded wellbeing status similar to the classical case of New Year’s resolutions.. Whether you’re trying to focus on your health in general, or dropping a few pounds this article is here to help you figure out how to effortlessly do that!
Are you ready for some scientifically proven tips that will reinforce a healthier, leaner and fitter living? Check out CIIN’s 10 tips on losing extra stubborn pounds and maybe drop a size or two without diet or exercise.. Focus will be on reducing your appetite and boosting your metabolism for best results..
1 || Opt For Fats And Proteins And Go Easy On Carbs
The most surefire way would be cutting back on sugars and starches, or carbohydrates. Your hunger levels will eventually go down, meaning fewer caloric intake. Simultaneously, your body will start burning stored fat for energy rather than carbs, and insulin levels will significantly go down. Kidneys will start shedding excess sodium and water which reduces bloating and water retention. Doing so for one week at least promises weight loss of up-to 2 kgs.. Eat plenty of healthy fats and satiating proteins and start witnessing the magic!
2 || Drink Lots And Lots Of Water
One study showed that drinking water a half hour before meals increased weight loss by 44% over 3 months.. Amplifying your daily water intake has to become more of a habit rather than a burden. You will not only reap weight loss benefits, other advantages come in the form of detox, better skin, increased metabolism -especially when your water is ice cold- , mental clarity and much much more!
3 || Choose Coffee And Tea Always
This habit of grabbing a cup of coffee or sipping tea on regular bases actually pays off. The caffeine in both drinks help boost your metabolism by 3-11%. Add to that all the benefits you’re reaping out of the multitude of antioxidant from your fresh brews..
4 || Eat, But Do It Slowly..
No matter how healthy your meal is, consuming it in a slow manner while chewing thoroughly prevents weight gain over time, you’ll feel full faster and boost weight-reducing hormones.. How to do it involves consuming small bites and resting your spoon or fork in between bites. Many swear by this and have made it a habit..
5 || Quality Sleep
Maintaining a healthy and active lifestyle will not give you results unless you rest your body in order to induce recovery mode.. Tissue regeneration and rejuvenation comes as a result of shutting down at the right time. A lack of sleep may disrupt the appetite-regulating hormones leptin and ghrelin..Cortisol ( the stress hormone) levels will skyrocket and cause weight gain alongside systematic damage overtime..
6 || Eat Without Distractions
We are victims of electronics and this is a reality we cannot deny. Eating while distracted by TV, phones, iPads or anything else with a similar effect will eventually wipe out mindful eating. This will cause you to lose track of the amounts you’re consuming and causing you to gain weight.. Always be present, learn to disconnect and pay attention to your meal.
7 || Get Moving!
Walking seems to be the most underrated exercise. By get moving, we’re not implying you should go ballistic and hit the gym on a daily basis, neither we are suggesting vigorous types of exercise that leave you breathless and about to vomit or faint! Being active means a lot of other things, like taking the stairs rather than a lift, counting your daily average of steps taken, going for short brisk walks or even choosing to clean one part of your house daily..
8 || Weigh Yourself DAILY.
This is the year you’ve vowed to lose weight. You step on the scale to mark the starting point toward your goal. Many refuse to do so on a daily basis, however, people who take note of their daily weight fluctuations are generally the ones that regulate their weight overtime. Measuring how much you weigh gives you an idea on where you stand when it comes to planning your day, it’s a way of self monitoring which is an evidence-based strategy that we use with all kinds of behavior change.
9 || Serve Unhealthy Foods on Red Plates
You read this on CIIN first! Quite an unusual strategy, yet using red plates will help you eat less. Research indicates that this technique at least seems to work with unhealthy snack foods. One study reported that volunteers ate fewer pretzels from red plates than from white or blue plates. The explanation may be that the color red always comes through as a warning sign, a No-No! We associate the color red with stop signals and other man-made warnings.
10 || Go Pro… biotic
Probiotics, which are the healthy kind of bacteria that resides in our guts, have a major role is regulating our microbiome. This balance results in boosting weight management and metabolism function.While taking a probiotic is no silver bullet for weight loss, it certainly can’t hurt. Plus, probiotics can boost your overall health and immunity. You can try taking a probiotic supplement or eating fermented foods like yogurt and miso.