Cut Down on Refined Carbs
Refined carbs undergo extensive processing, reducing the amount of fiber and micronutrients in the final product.These foods spike blood sugar levels, increase hunger, and are associated with increased body weight and belly fat.
Therefore, it’s best to limit refined carbs like white bread, pasta, and prepackaged foods. Opt for whole-grain products like oats, brown rice, quinoa, buckwheat, and barley instead.
Kick-start your day with a healthy and heavy breakfast
Breakfast is the most big meal of the day; no matter how busy or caught up you are, take out some time to indulge in a good and healthy breakfast full of proteins to keep you energized through the day.
Lift Weights 3 Times Per Week
need to exercise to lose weight on this plan, but it is recommended.The best option is to go to the gym 3–4 times a week. Do a warm-up and lift some weights.If you’re new to the gym, ask a trainer for some advice.By lifting burden, you will burn lots of calories and prevent your metabolism from slowing down, which is a common side effect of losing weight.
Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat If lifting weights is not an option for you, then doing some cardio workouts like walking, jogging, running, cycling or swimming will suffice.
Drink More Water
Drinking more water is an easy and effective way to promote weight loss with minimal effort.
According to one small study, drinking 16.9 ounces (500 ml) of water temporarily increased the number of calories burned by 30% after 30–40 minutes Studies also show that drinking water before a meal can increase weight loss and reduce the number of calories consumed by around 13% .
Protein foods like meat, poultry, seafood, eggs, dairy, and legumes are an important part of a healthy diet, especially when it comes to weight loss.
In fact, studies note that following a high-protein diet can cut cravings, increase feelings of fullness, and boost metabolism.One small 12-week study also found that increasing protein intake by just 15% decreased daily calorie intake by an average of 441 calories — resulting in 11 pounds (5 kg) of weight loss
Limit Processed Foods
Processed foods are typically high in calories, sugar, and sodium — yet low in important nutrients like protein, fiber, and micronutrients.Studies show that consuming more processed foods is associated with excess body weight especially among women.
Therefore, it’s best to limit your intake of processed foods and opt for whole foods, such as fruits, vegetables, healthy fats, lean proteins, whole grains, and legumes.
know more about this :medypharma.com