Sometimes, it is hard to lose weight when we stick to a diet plan for months and follow the same workout repeatedly.
How about changing the habit we used to live to do as precisely as we want and losing weight without going on a fad diet plan.
While some diet plans can quickly shed your creep fat, sticking with those is impossible.
Why is it hard to lose weight quickly?
Stored fat doesn’t store in a day or two; it has been storing the fat for years, especially in your internal organ called visceral.
Food that tends to store maximum fat-like
- High sugary foods
- Refined carbohydrate, processed food
Instant loss of weight is not the answer you get here, but following these habits in your daily routine will help you shed pounds and keep it off.
Studies show that it automatically turns into a habit if we follow a small habit for two months or more.
With the contrast of this study, changing to the new lifestyle habit will gradually be advanced your health and knock out the creeping fat forever.
Before jump into the topic, let’s take a review on the benefits of losing weight and other:
Health benefits of weight loss
- Lower high blood pressure
- Reduce bad cholesterol
- Lower risk of type-2 diabetes
- Relieve joint pain
- Reduce back pain
- Prevent certain type of heart disease
- Lower risk of stroke
Lifestyle benefits of weight loss
- Boost confidence
- Decreased life
- Improve sex life
- Make you shed/attractive
- Improve energy
- Improve mood
- Make you more active
Let’s get started,
1. Eat Protein-rich Breakfast
Morning breakfast is the whole meal of the day, but if you add plenty of protein, it will be the bomber meal of the day.
Protein may help reduce your appetite by cut unwanted cravings and helps you one step closer to weight loss.
Protein helps decreased the levels of ghrelin, “a hunger hormone,” which promotes appetite.
Adding protein not just in breakfast, try to seek meals where you can add a couple of eggs, Greek yogurt, chicken breast, cottage cheese, nuts, and many more.
Also Read: Protein-rich foods
2. Eat Mindfully
Whether, it’s a plate of your favorite dessert or a plate of healthy food. It would be best to eat mindfully and eat to fill up your appetite and not eat till the throat.
How to eat mindfully
- Eating food with no distraction (e.g., tv, smartphone, and more)
- Enjoy foods as much as you can
- Chew your food properly.
- Drink plenty of water
A healthy habit of eating this like can result in less eating and may aid in weight loss.
3. Drink Plenty of Water
Drink a glass of water in the morning first thing is commonly everyone’s good habit, making them closer to their non-pressuring weight loss goal.
If you fond of drinking water at least 4 liters a day, you may be experienced that it reduced your appetite and food intake.
There’s a fact, a lot of studies found that drinking 3-4 liters of water per day helping an individual in their weight loss journey without even “thinking of losing weight.”
Also Read: 7 Optimal Drinks for Weight Loss | Homemade Special
4. Swap Unhealthy to Healthy – Habits to Lose Weight
Swap unhealthy foods for healthy foods is way more effective for reducing body fat.
Foods that are high in sugar, calorie, salt are the food should restrict to healthy foods, and this swapping is the most effective, simplest, and easiest way to lose weight without going on dieting.
Processed carbs or refined carbs are the main culprits for those stubborn side fat.
Swapping unhealthy to healthy
- White bread to whole grain
- Soda to fruit juice
- Sugary drinks to green tea
- Pasta to whole wheat
- fried egg to boiled eggs
- White rice to brown rice
- fruit juice to fruits
- Low-fat yogurt to full-fat yogurt
5. Skip Dinner 2 Times a Week
Skipping meals in a day and skip dinner are two different things.
Skipping dinner is the best way to be fit and to lose weight more quickly.
Some studies suggest, skipping dinner is the most efficient way to weight loss. Because skipping a dinner means that you intake a lesser amount of calories so that you can shed some extra kilos of fat.
Try to skip a meal to two days a week, and it gradually turns into a healthy habit.
Suggested Read: Here Is Why You Should Skip Having Your Dinner
6. Avoid Liquid Calories
Sitting on a couch and taking a sip of your favorite smoothie is the worst thing you are doing with your health.
Restricted calorie intake doesn’t lead you to hunger and deprivation as liquid calories don’t provide you with fullness and not feeling of satiety. So cutting liquid calories would be the most brilliant habit once and for all.
Healthy low-calorie drink
- Diet coke
- Sparkling water
- Black coffee
- Green tea
- Low-sugar vegetable juice
- Black tea
7. Hit Workout 2-3 Times a Week – Habits to Lose Weight
Physical and weight loss are both good friends.
Working out not just helps burning more calories, but also its emphasis more muscle mass and losing more pound of creep fat.
Lifting weight in the morning help stabilize the blood sugar level the whole day, and due to this, low blood pressure lower your unwanted hunger.
And I suggest going to do a workout at least 2-3 times a week and make it a habit.
8. Sleep as Much as You Can
The longer you sleep, the happy you will be. Sleep is the only way where you can easily limit yourself from calories or high carbs foods.
Less sleep is directly associated with an increase in appetite and calorie intake.
Set a time for sleep and make sure to sleep at least 8-9 hours a day and gradually make it a habit.
Try to follow these healthy habits to lose weight and see yourself as a complete person.
A habitual thing is a lot easier than a pre-planned same routine to achieve weight loss.
If you follow these habits for about two months, you would maintain a healthy lifestyle and lose weight.
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