Weight loss is a challenge to many people as they are committed to their jobs and are unable to follow the
easy steps to lose weight. People have come up with a lot of unproven ideas on weight loss, however over
time scientists have come up with the following ways that will help you lose weight easily and efficiently.
1. Drink a lot of water
Drinking water, especially before meals, is important in weight loss as it is also
recommended that you drink at least 8 glasses of water a day. Water is an important component that is
required in the metabolism of the fats stored in the body.
2. Exercise on a daily basis
Exercise is important in weight loss. You can go cycling or be jogging at least for
thirty minutes in a day. If you are working in an office you can use the stairs instead of the elevator, walk to
the bus or train station. Exercising for about twenty minutes in a day can make you burn up to 700 calories a day.
3. Eat fruits and vegetables
Add fruits and vegetables to your meals as they are rich in fiber and have fewer calories. They also contain
water that helps boost your metabolism.
4. Always have enough sleep
Many people may not believe this but sleeping up to 8 hours a day is
important. Those people who sleep less, especially women have a slow metabolism rate. Sleep deprivation will
make you fat.
5. Use pepper spices on your food
Research done by Laval university in Canada shows that eating hot pepper boast person basal metabolism rate. This
is because hot pepper contains a compound known as Capsaicin that makes the body release stress hormones e.g.
the adrenaline that speeds up rate metabolism and ability to burn many calories.
More so eating hot pepper reduces appetite hence reduces food cravings So spice up your every meal to shed off many pounds.
6. Avoid bad drinks
Avoid drinks that will suppress your calories breakdown or increase calories intake to your body, these drinks
includes fruit juices, soda, and wines. Taking one of this drinks in a day will increase your calories by up to 800 calories.
Alcohol suppresses metabolism of fat making it hard to burn calories.
7. Drink green tea and black coffee
These two drinks contain caffeine and antioxidants called catechins that help in boosting metabolism rate hence increasing fat burning.
You should not add sugar to the drinks since sugar will add calories to the drinks.
8. Use coconut oil for cooking
Studies show that this cooking oil contains special fats which are different from other fats and are metabolized differently,
the fats found in coconut oil (medium chain triglycerides) help in the breakdown of fat by increasing metabolism rate,
this fats also help in reducing appetite so that you can consume fewer calories a day.
9. Avoid added sugar
Added sugars are a major cause of obesity, if you want to cut some weight you should avoid added sugars, always make sure you read
labels every time you buy foods since most foods contain the added sugars.
10. Eat more proteins
Proteins are important foods that will help in weight loss as they boost metabolism rate hence leading to break down of fats.
Go for snacks rich in fiber, avoid high-calorie foods like chips and take up protein rich fiber in fiber that tastes good and fills you too.
11. Eat one ingredient meal
Single ingredient foods are important when it comes to weight loss since they are mostly natural. Single ingredient meal does not need many additives.
12. Eat a light dinner
Eat your dinner early and minimize the calories intake. You should have your dinner at least three hours before sleeping.
Don’t starve yourself, staying for too long without a meal does not accelerate weight loss instead you should have well-timed meals.
Consider portion control, always measure the right amount of food before taking them to ensure you are not taking too many calories, the right amount
can be measured by using a scale of measure e.g a small plate.
13. Add eggs for breakfast
Studies have shown that eating eggs for breakfast can help you lose weight. Eggs will make you eat fewer calories for approximately 36 hours.
If you can not eat eggs due to some reasons any quality protein can also help.
Weight loss can be easy if the above guidelines are followed consistently.