Cardio — which is also known as aerobics exercise is a simple way to burn some calories and improve the health of your lungs and heart. Many experts suggest combining 40 minutes of cardio, thrice a week with a healthy diet plan can help you lost weight.
Walking, boxing, swimming and jogging are some proven ways of cardio to burn calories.
For better outcomes, I would suggest you exercise 20 minutes every morning to kickstart your day. It will not only abstain you from eating junk or unhealthy, but it will also boost your mood for the rest of the day.
Abstain from Refined Carbs
Taking a low carb diet is another amazing way to enhance the quality of your lifestyle that aids weight loss. Another thing you need to stop taking is refined carbs — a type of carbohydrate that has been stripped of all fibre and nutrients.
Refined carbs, which is high in calories and low in nutrients, spark the sugar level in your blood and make you feel hungrier. If you want to lose weight quickly, replace the refined carbs like white flour/bread and processed foods with whole-grain products like brown rice, oats and barley.
Keep a track of your Calorie Intake
The most important thing in the whole weight loss process is that you need to utilise more calories than you take in, either by consuming fewer calories or by performing physical activities which burn calories.
If you are not counting your calorie intake, you can easily overeat, which will add up some extra pounds on your body. There are nutrition consultants and healthy food delivery in UAE that can help you in counting your calories and mapping out your nutritious and healthy meals.
Drink Water Timely and Frequently
Drinking water boosts your metabolism, removes the waste from your body and plays the role of an appetite suppressant. Filling your stomach with water will make you feel full and as a result, you will eat less. Also, dehydration sends the signals of thirsts to your brain which many people confuse with hunger and as a result end up overeating and consuming more calories.
Another important thing regarding weight loss is the time when you consume your water.
- Drink a glass of water after you wake up
- Drink a glass of water 30 minutes before a meal
- After you take your meal, don’t drink water too quickly as it will dilute the digestive juices
- Drink water at least an hour after eating
- Drink a glass of water in between your meals especially when you feel hungry
- Drink a glass of water 30 minutes before going to bed
Avoid Soda, Juice and Energy Drinks
Energy drinks, juices and soda contain hefty amounts of sugar that gradually contribute to weight gain over time.
As an alternative, you can have green tea, coffee, ginger tea or vegetable juices. But remember while these beverages are healthy and aid weight loss, overconsuming them can have their own cons.
Eat slowly and take short intervals between eating
It takes 20 minutes for your brain to recognise the feeling of fullness. If you eat too quickly, you will overeat and consume more food. You can find many ways to slow down between your meals. One way is to put your forks down and take a break of a few seconds before you resume eating.
So, taking smaller bites, eating slowly and taking short pauses between your meal can be good if you are trying to lose weight.
Increase your fibre intake
Fibre, which passes slowly through your body, is a nutrient that lowers cholesterol levels, helps control blood sugar levels and helps you keep your weight in check.
Many recent studies have proven that fibre supports weight loss. For best results, kick off your day with a breakfast that is rich in protein and fibre both. You can go for oats, whole grain bread, fruits or yoghurt.