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The process of losing weight requires discipline and willpower. If you don’t tolerate spending your hours on the treadmill and counting the number of calories you consume, try these simple methods.
Move more. If you do not spend your time going to the gym, you need to make an effort to be more active during the day. The simplest ways to burn calories are to go to work, walk to a destination somewhere earlier than the bus or park and walk the car away, prefer stairs instead of an elevator.
Stay away from processed sugar
Sweeteners such as corn syrups added to processed (refined) sugar packed foods. These substances, which are considered as one of the most harmful food items today, also cause rapid weight gain.
In scientific studies, it has been observed that consumption of processed diabetes (such as high fructose corn syrup) causes type 2 diabetes, including obesity, heart disease and many other diseases.
If you say how to lose weight, first remove the processed sugar from your life. Read the packs of all packaged foods because even the healthiest looking foods can contain processed sugar and its derivatives.
The fastest weight loss method; stay away from processed carbohydrates
Refined carbohydrates are usually grains of sugar or fiber, which stand out from their nutritious parts (such as white bread, pasta).
Scientific studies have shown that refined (processed) carbohydrates rapidly raise blood sugar, abruptly lowering it in a short time, leading to sudden starvation crises. These hunger crises cause excessive calorie intake. Processed carbohydrate consumption causes obesity.
If you are going to eat carbs, make sure this is unprocessed. Like whole wheat bread instead of white bread.
Eat a low-carb diet
To see the benefits of carbohydrate restriction, you should both avoid processed carbohydrates and minimize the carbohydrate you consume during the day.
Numerous studies suggest that a low-carb diet (or diet)
It has been shown to help lose 2-3 times more weight than a low-fat diet.
Eat smaller portions
Although it sounds strange, consuming small portions in smaller plates helps reduce weight by reducing calorie intake.
Count calories with portion control
Keeping track of what you eat and how much you eat is one of the most effective ways to lose weight.
There are scientific studies on the effect of keeping calorie diary on weight loss. The result is yes, keeping a diary helps slimming.
Anything that increases your awareness of what you eat helps to lose weight.
Have healthy food around you that you can eat when you are hungry
If there are only healthy foods around you, you will eat them as soon as you are hungry. If there is unhealthy junk food, you will eat junk food in case of any hunger.
Healthy snacks that can be easily transported and prepared simply protect you from major hunger crises and excessive calorie intake. Fruit, a handful of nuts, yogurt or boiled eggs are healthy foods that you can eat at these moments.
Brush your teeth after eating
One of the tricks of losing weight is brushing teeth. It is known that the aroma of mint in the toothpaste stops appetite and prevents snacking before going to bed, especially after dinner.
Eat spicy foods
It is known that the pain accelerates metabolism and supports fat burning. In addition, spicy foods will make you thirsty, drinking more water will cause you to eat less.
Cardio exercises (jogging, brisk walking) are an excellent way to burn calories and maintain physical and mental health.
These exercises are particularly effective for melting belly fats, preventing fatty grease between internal organs and maintaining metabolic rate.
Do weight lifting exercises
One of the worst side effects of dieting is the loss of muscle and metabolic slowdown, often referred to as fasting mode.
The best way to prevent this from happening is to do some kind of resistance exercise, such as weight training. Scientific studies have shown that weight training prevents the metabolic rate from decreasing, but also helps to lose weight by protecting the muscles.
By working out weights, you can speed up your fat burning and shape your upper body. However, in order to shape your lower body (waist, legs, etc.), you should do special exercises such as walking, running.
Eat fiber foods
Although there is not very clear research on this subject, it is known that consuming plenty of fibrous food keeps it full for longer and is effective in weight control.