You’re not active or go out as you did before. You might be worried about gaining weight and how it will affect your health. Relax, you are not alone. Most of us face this challenge these days. But you can lose weight at home and get rid of those extra pounds.
Did you know that science has proved drinking water can cause weight loss? Some more simple yet effective tips are what you need now more to stop worrying.
The article brings you the results of scientific findings on how to increase your metabolism and weight loss. It’s easier than you think. A few tiny tiny habits and patience will lead you where you want.
Water before meals
According to John Hopkins University, scientific evidence says that water helps you lose weight. The calorie-free liquid plays a more functional role in your body than quenching your thirst. The study indicates that the better hydrated you are, the more your body can burn fat and work properly.
The research indicates that water aid you lose weight in the following ways:
It helps you decrease your appetite naturally
Your mind often mistakes thirst for hunger. You are dehydrated; your body wants to eat food. Are you sure you are not dehydrated? If you drink water, you answer your body’s needs naturally without intaking calories.
The study says that people who drank water before their meals ate 22% less than those who didn’t drink water.
Stimulate your metabolism
Drinking water could lead to an increase in your metabolism and to weight loss.
A 2013 study revealed that the participants who drank water before meals reduced body mass index.
You drink water; the body has to spend energy to heat the water’s temperature and balance it with itself. The more energy you spend, the faster your metabolism. Even if all the findings are not right, there couldn’t be any harm in drinking water.
Decreasing liquid calorie intake
Water leads to losing weight as it’s free of calories. When you take water instead of sweetened coffee, tea, soda, or juice, you receive fewer calories with a healthy option. You drink water instead of that soft drink you have every afternoon; you will receive 250 fewer calories.
A 2015 study, published in The American Journal of Clinical Nutrition, investigated the impact of replacing diet soda with water on weight loss. The women who replaced diet soda with water lost more pounds.
It helps you during exercise
You need water during exercise to move minerals to every part of the body.
As you lose more water during exercise, you need to take hydration seriously. You are well hydrated; you can work out longer and have less fatigue. So you will burn more calories and lose weight.
You should drink enough water before, during, and after the workout. It’s the essential point not when you feel thirsty.
Your body needs water to burn fat
A 2016 study published in Frontiers in Nutrition shows that drinking water helps the body to burn fat. Although research indicates that further studies are required, mild hydration does aid in burning fat.
Reducing stress and improving motivation
A 2016 research published in the International Journal of Sports Medicine says that “dehydration increases Cortisol production: It’s the stress hormone. Stress can cause fatigue, confusion, and dizziness. So you might not get right decisions to:
- Do exercise
- Take healthy food
- Cook at home
You might also experience stress eating.
Water aids your body to eliminate waste
Adequate hydration helps you to ease nature better. Your body can get comfortably rid of all the waste. It will appreciate you when you drink enough water. Your kidneys will send their best regards to you after using the bathroom
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What food should eat?
You need strategies on eating habits to lose weight. The below ones can help you:
Watch over sugar intake
The one thing you can blame on your extra pounds is the sugar. It has a footprint in almost everything you and I eat. But It’s not healthy.
WHO and the American Heart Association recommend having 25g of sugar a day for a healthy lifestyle. Yet, most people exceed that.
Sugary foods are high in calories and provide you fewer calories. They make you feel full at the moment, but you will get more hungry later.
If you work from home, you might eat more sugary drinks. It makes it hard to lose weight. Try to find a healthier option like fruits and vegetables.
Don’t skip meals
If you think not having breakfast or lunch can make you lose weight, you are making a huge mistake. It’s one of those wrong common misconceptions.
Skipping a meal could lead to a wild or uncontrolled hunger. It will have a bad effect on your metabolism.
If you don’t want those cookies or chips between meals, eat nutrients that help you feel full longer. Fiber is a way to speed up burn pounds as well.
Read food labels
Do you often see the following words on food labels:
The above terms may not be all you need to know if you wish to lose weight. You need to read the entire label to make a wise decision about your weight loss.
If the food label shows low calories, it doesn’t mean it’s good to lose weight. Most low-cal foods contain added sugar. It means they make you gain more weight. As explained, pick high fiber food that makes you feel full for the long term. You can switch to high-protein foods too.
Try to read the label entirely. The first ones are important as they make the most of the product. If sugar is among the first three ingredients, it makes most of the food.
In case the food doesn’t go bad in a long time, it might contain preservatives or additives. They might have a long shelf life and are not a healthy option to lose weight.
Coffee and tea
Several studies indicate that drinking coffee will increase metabolism up to 11%. Coffee also helps you burn fat and lose weight.
The other benefits of coffee include but not limited to:
- Increasing energy level
- Improve physical performance
- Contains several nutrients
- Lower the risk of type 2 diabetes
Coffee alone won’t help you lose weight overnight. The recommended coffee intake for healthy adults is 400g per day. Keep in mind that “too much of a good thing won’t be good anymore”, including coffee. Too much caffeine could lead to:
- Increased blood pressure
Do not exceed than the recommended amount either. You just need to ensure not to add high-calorie ingredients or sugar to your coffee. It could set back your efforts of weight loss if you drink several cups per day.
What about tea?
Weight loss is among the many benefits of tea, just like coffee. Yes, tea contains less caffeine than coffee. But it contains a strong antioxidant (catechins), which helps fat burn.
The studies indicate that oolong tea and green tea increase metabolism up to 5%. They help you convert part of the fat stored in your body to fatty acids and increased fat burning up to 15%.
Determine what works for you
What works for your friend might not be healthy for you. I have coffee every day, but my colleague gets an irregular heartbeat after it. She simply avoids coffee. My uncle can not drink milk as his stomach cann ot digest it.
The same might be true for you on different food. If you feel terrible after a particular food or drink, try to avoid it. You might have to find out what the reason is as it might be serious.
Work out when you can
It’s fine if you can’t or don’t want to hit the gym. You can still do exercise and stay healthy. You might need to think about it from a different angle and find how to do it.
HIIT (High-intensity interval training) can be effective at home without any equipment. HIIT workout is highly effective due to excess post-oxygen consumption. It increases your resting metabolic rate after you make the moves. When you train, your body changes into a fat-burning machine.
The benefits of HIIT include:
- Burn more calories and fat
- Boost your metabolism
- Raises your endurance
- Improve oxygen consumption
You might be working from home or not getting out due to the COVID-19 pandemic. Whatever is preventing you from going out, you mustn’t stop caring for your body. You can start small habits to lose weight and have a healthy lifestyle.
The article brought you some science-based tips on weight loss to begin today. The point is that you can add them to your daily routine. You don’t have to do something extraordinary.
As explained, one of the most important tips is to drink enough water. You are a few cups of water away to reach your desired weight. However, the taste of tap water may not motivate you to drink.
If it’s so, call Tahoe Springs Water at (702) 623-9823 to order different water options: alkaline, purified, and Mountain Spring Water.