It’s challenging to stay healthy with today’s lifestyle and conveniences. That’s why in the last four decades, obesity has risen to astounding numbers and has become a global health problem. According to statistics from the World Health Organization, nearly 1.9 billion adults are overweight and 650 million are obese. But while there are many strategies for dropping the pounds, there are also some proven ways to lose weight faster.
Here Are 10 Proven Ways to Lose Weight Faster
“To eat is a necessity, but to eat intelligently is an art.” – Francois de La Rochefoucauld
1. Drink mostly water and occasionally have tea
Water has zero calories, so it’s the perfect drink to have when you are trying to slim down. Water also flushes the toxins and helps with your metabolism, so you can lose weight faster. If water is too bland, enjoy a cup of warm tea from time to time. Both green tea and black tea are loaded with antioxidants and polyphenols that aid in weight loss, according to a study in the European Journal of Nutrition.
2. Chew your food slowly
When you eat at a slower pace, you lose weight faster. Countless studies have shown that your body becomes more satiated when you take time to chew your food. Apparently, it takes 20 minutes for the brain to send signals to the rest of your body that you’re taking in nourishment. In addition, eating slowly lowers the chances of overeating. A study in the Journal of Academy of Nutrition and Dietetics revealed that fast eaters tend to have heavier body mass and gain weight faster than slow eaters. Remember this the next time you are having a meal.
3. Eat spicy foods
Spicy foods accelerate the pace by which your body burns the calories. A study in the European PMC shows that these foods can also increase your metabolism by eight percent. People who love to eat spicy food also chew at a slower pace, which helps them lose weight faster.
4. Snack on healthy food more often
Snacking prevents your body from crashing so that you are not forced to overeat during meals. However, you have to be smart about what you are snacking on. Instead of chips, eat more nuts and fruits for a healthier option. Enjoy slices of apple with peanut butter or have plain yogurt with berries. These snacks are just as delicious as a tasty, crunchy, but unhealthy batch of fries.
5. Have a filling soup before your main meal
A study in the journal Appetite revealed that having a warm bowl of soup right before you eat your meal could fill your appetite faster. Hence, you won’t have a need to eat too much of that red meat, fried chicken, or pasta once it is served. Similar to chewing your food slowly, waiting for your soup to cool down gives your brain time to signal that your stomach is about to get satiated. When the signals coordinate, your body feels a lot fuller, so you tend to eat less of the high-calorie portion of meals.
6. Catch up on those sleep hours
Experts from the University of Colorado said that a lack of sleep causes people to eat and gain weight more. When you are feeling lethargic during the day because you didn’t have quality sleep, your body will demand that you eat rich, high-calorie foods to give you energy. Having poor sleeping habits also slows down metabolism, hence your body stores – instead of burns – more fat.
7. Sleep in a cold bedroom
Your body temperature drops when you sleep and your body burns stored fats to keep you warm. But those who sleep in cooler rooms (below 66 degrees) burn seven percent more calories than those who sleep in rooms with above 75 degrees temperature, according to a study from the American Diabetes Association. Experts also said that the amount of good fat your body burns doubles in a cooler room, hence it improves your metabolism. A cooler room also helps you gain quality sleep so you don’t only lose weight, but also wake up refreshed, energized, and more primed to start your day.
8. Embrace a positive outlook full of laughter
Researchers at the Vanderbilt University Medical Center said that your body loses 10 to 40 calories when you laugh for 15 minutes. You lose the same number of calories when you do a 30-minute weight exercise. But while experts don’t recommend that you sit and watch comedy films and TV shows for hours, embracing positive thinking, positive thoughts, and finding things that make you laugh each day can definitely do wonders for your body’s wellbeing. Apart from burning off the calories, a positive lifestyle also bolsters your immunities so you are healthier against diseases.
9. Mind your stress levels
Physical and emotional stress might initially cause you to lose weight. Over time, however, as your body’s cortisol levels increase due to stress, you will tend to eat more as a way to cope. To manage your stress levels, try engaging in more relaxing activities like yoga, walking or running, gardening, and arts and crafts, and skip the food indulgence.
10. Do away with multitasking
Juggling so many tasks at once triggers stress and leads to more distractions for your brain. You could completely lose sight of a proper diet when you are multitasking because all you can think about is feeling overwhelmed by the number of things you have to accomplish. Multitasking also leads to mindless eating, where you end up consuming more calories than your body needs, according to Harvard Medical School.
Losing weight isn’t just about eating. Your activities, habit, and lifestyle also impact how your body works. Along with following this guide, set reasonable weight loss goals as well so that you will be motivated to keep with the program.