Struggling to lose weight permanently?
Realistically! There is no magic pill for permanent weight loss.
All you have to follow the older rules of changing diet, and exercise.
But this time, you need to take a smart move by incorporating these slightly different changes into your daily lifestyle.
As we all know that fat loss happens only when your calories intake becomes less than your calories burned. Right?
These simple before and after diet hacks help you to take fewer calories from every meal.
And most importantly, you can do them anywhere to avoid the boredom of weight loss programme.
It’s combo of healthy eating habits + regular enjoying exercise + some other lifestyle changes to achieve best results.
Opting just exercise for weight loss could be stressful for obese people that results in giving up. Right?
To avoid such problems, we have created a list of 20 awesome ways to lose weight permanently so you never have to be back on track again.
Developing these small lifestyle and diet change can impact your weight loss a lot.
So, let’s try to figure out –
Easy Ways to Lose Weight Permanently
Transform your body from fab to fit with these simple and extraordinary ways to lose weight permanently at home.
To lose weight permanently you need to burn more calories than you consume.
Exercise is the best way to burn a substantial amount of fat regularly to keep those ugly fat tires away forever.
But some people claim that exercise is not helping them to lose weight on its own. That might be because it makes people hungrier and forces them to eat more.
In case, when people don’t maintain a healthy diet, they fail to lose weight.
That’s why diet plays important with exercise to lose weight permanently.
Try this full-body workout to shape the best figure.
Fat Burning Early Morning Workouts
But if you’re more than 200 lbs., then start your fitness journey with some easy and slow moves.
Take 30-day beginners walking challenge for weight loss.
Other cardio exercises such as jogging, cycling, and swimming also serve best.
Don’t Skip Meals
Skipping meals is one of the old myth for weight loss that leads to weight gain mostly.
Suppose if you skip breakfast in the morning, what will happen at lunch?
You will grab more food than breakfast and eventually, your total calories intake becomes higher more quickly.
That’s why skipping meals is really not a good idea.
And even if you lose weight, it turns out to be unhealthy weight loss that will make your body weakens, tired and stressed only.
So, rather than skipping meals, choose low-calorie-foods to reduce total calorie intake per day.
Eat 3 Small Meals & 2 Snacks Every Day
Yes! Eating frequent meals fire up your stomach 5 times more than usual and eventually cost more energy.
Your weight loss diet should consist of breakfast, mid-morning snacks, lunch, evening snacks, and dinner.
Make your 6th diet fall in “dessert” category that should be limited to only a few times per week to treat you for sweet cravings.
Eating 5-6 small meals per day control your appetite, prevent overeating and boost your metabolism to fire up fat burning mechanism.
But remember, select your foods wisely as foods decide your fat gain or loss.
Eat Green Leafy Veggies With Every Meal
Your 3 major meals should be loaded with lots of green leafy veggies such as kale, lettuce, spinach, and broccoli.
Green veggies are high-nutrients and lower-calories foods which keep you filled and satisfied for longer.
A cup of pasta has around 190 calories, while a cup of green beans has just 44 calories, and one cup of broccoli has just 30.
This shows that green veggies are the best low calories option for weight loss.
Include Omega-3 Fats
Fish oils are healthiest supplements for the body especially when you are on weight loss.
It riches in omega-3 fats which has various health benefits such as heart and brain health, reduced risk of depressions, improve skin health and many more.
The study has also suggested that fish oil helps people to lose weight more easily.
There are several types of omega 3 fats but most popular are –
- Essentials omega fatty acids: Alpha-linolenic acid (ALA) is only essential omega-3 fats that found in plant foods such as, walnut, hemp seeds, chia seeds, flaxseed and other oils.
- Long chain omega fatty acids: The 2 most common EPA and DHA that found mainly in fish oil. (via)
Your body can’t produce ALA, so it’s necessary to include such dietary foods in your daily life.
On the other hand, EPA and DHA are considered essentials because human body uses ALA to produce them.
That’s why most health professionals advise taking 200-300 mg of EPA and DHA every day.
For that amount, add salmon fish or fish oil supplements to your daily life.
Many studies suggest that fish oils reduce hunger and appetite by increasing the level of fullness hormones in obese people.
It also boosts brain and eyes development.
Proper hydration is necessary for boosting metabolism, and digestion.
Drinking 2 liters of water is what every fitness expert suggest for weight loss.
And that’s true!
But drinking water at right time matters a lot in weight loss.
So, what’s the best time to drink water for weight loss?
- A 1-2 glass of warm-lemon-water immediate after waking up
- Drink 1-2 glass of water 15-20 minutes before every meal
- Drink water when you are hungry
- 1-2 glass 30 minutes before workouts
- 2 glass for every pound lost after workouts
- Fruits infused water are best.
The study suggests that drinking water increase your total energy expenditure by 100 calories per day.
Most importantly, it relieves constipation and reduces belly bloating. Consider water replacements 15 weight loss drinks.
Start Your Meal With Soups & Green Salad
Having soups before meals is another technique to reduce calories intake from foods.
So, try to fill yourself with fibers and water-rich foods to avoid overeating during lunch and dinner.
Research at Penn State shows that eating salad at your first course reduce your total calories intake up to 12% from the meals.
Another study in appetite shows that people who started lunch with vegetable soups ended up eating 20 % less than those who don’t eat soup.
So, always opt. vegetables based soups – made up of green veggies, chicken or beef broth for weight loss.
Mindful eating is the practice of being present as you eat.
Being mentally present gives fullness signal to your brain fast.
On the other hand, eating food in fronts of glowing screens like television, mobiles, and laptop makes you consume higher calories than normal.
According to study, mindful eating gives you more eating pleasure and keeps your focus on quality over quantity.
Other experiments find – when 2 same calories milkshake were offered to participants, by calling as “620 calories indulgence” and other as “120 calories sensible”.
Later found that participants who believed to drink indulgent are shown great hunger drop than those who believed to drink sensible.
Include High Protein
Protein is a most important nutrient for weight loss.
It’s because your body requires more energy to digest proteins than fats and carbs. That’s why proteins account to burn 80-100 calories per day.
It reduces your appetite, keeps you fuller and helps to gain muscles mass during weight loss.
A study observed that people who ate more proteins diet have slimmer waistline than people who were on a low protein diet.
Therefore you must add proteins rich foods such as beans, nuts, chicken, beef, eggs, and protein powder to your daily diet.
High protein diet ideas to lose 10 pounds.
Eat Healthy Snacks
To lose weight permanently, low-calorie snacks must be incorporated into your daily diet.
Healthy snacks prevent overeating at lunch & dinner and load your body with natural nutrients so you won’t feel hungry again and again.
Know some healthy weight loss snacks ideas to shed many pounds.
Control Your Portion Size
Portion control doesn’t mean, you have to eat a tiny portion of everything, says Lisa Young, Ph.D., RD, and author of The Portion Teller Plan: The No-Diet Reality Guide to Eating, Cheating and Losing Weight Permanently.
But you have to focus on low calories, high nutrients foods in a small amount to shed pounds, and to feel more energetic all day long.
That’s why people suggested to eat 5-6 small low-calorie meals for weight loss.
Try below thumb and palm rule to control portion size.
Look at your hands and remember three portion control cues-
- Serving of fat should be about the size of your thumb;
- Serving of whole grain should be about the size of a fist;
- Lean meats should be about the size of your palm.
A Balanced Diet
Every nutritionist recommends sticking to a balanced diet for weight loss.
But what is balanced diet? Which foods does it consist? And what is the right time to eat those foods?
There are so many queries people have before starting a healthy meal plan.
No doubt, a healthy diet helps to shed your maximum weight without workouts.
That’s why diet should be your first priority.
Being as overweight or more than 200lbs., you might be facing lots of health issues.
Let me ask few questions to know your health –
- How did you wake up early in the morning? Its fresh or forceful wake up that makes you feel restless even after 7-8 hours of sleep.
- When you look in the mirror, what you saw? A fresh young face or an old version of you staring back at you with bags under eyes, sagging skin, gray hair and wrinkled face.
- When you dressed up, did you saw a healthy lean body or growing stomach with soft flabby fat with the tired look?
- Did you mumble yourself, what the hell? How did I get to look the way I dream?
- Or do you often feel energy deficit and need to drink multiple cups of coffee before starting any creative and productive task?
If all these things are happening to you, then for sure your health and weight are in critical condition and need your attention.
Many doctors say that your fat is not only belly tires or outgrown stomach but the origin of blood pressure, blood sugar, diabetes, cholesterol, heart attack, digestive issues, and many other dangerous diseases.
So, don’t take it lightly, as it’s not about fat…it’s about your health.
A healthy balanced diet should be your 1st priority, workouts 2nd, and 3rd other lifestyle changes.
Consider this 2-week balanced diet plan that has helped thousands of women to lose 8-16 pounds of belly fat in 2 weeks.
This 2-week diet will teach you how to eat and live skinny with easy to follow guidelines to achieve the best health.
Once you get into eating habits and lifestyle check, your metabolism increase and eventually your body starts to shed off pounds.
This 2-week diet promise you –
- To lose 8-16 pounds in just 14 days
- 2-3 dress size dropped
- 2-3 inches removed from waistline
Now, finally, you can wear all your favorites’ dresses.
For women over 200 lbs., it’s the best way to lose many pounds without following millions of rules.
Just imagine how great you will look and feel when you know the foods that are actually good for you to melt belly fat, heals joints, fight aging with deliciousness nutrition and satisfying appetite.
So, once you feel that your body is controlled enough and healed by diet, start practicing workouts to tone your body and figure.
Kickstart your weight loss with highly appreciated diet plan and transform your life.
Sitting long hours on computers or desk can tighten your muscles and enhance fat cells.
So, take a gap of few minutes to move your body and relax your muscles.
You can also try few alternatives ways –
- Walk, while taking phone calls.
- Use stairs maximum and avoid escalator and elevator.
- At work, instead of using the closest restrooms, walk one floor up and down.
- While going to grocery store, just take a walk instead of driving.
- If you feel stuck at work desk in the office, set a computer alarm clock to go off after every 2 hours OR take a walk.
So, keep moving whenever you get chance to move your body.
Read Nutrition Labels
Don’t forget to read labels before tasting any foods. Knowing what’s in foods you are eating can make a huge impact on your weight loss.
Foods without labels are lean proteins, fruits, and green vegetables.
Steps to read labels-
- Compare the serving size to the amount you eat.
- Look at calories you required per meals.
- Try to get more fibers, vitamin A, vitamin C, iron, and
- Get less of fat, saturated fat, trans fat, sodium and cholesterol
These are some best ways to know the nutritional value of foods.
Find Your Exercise Buddy
Workouts become easier when you have workouts partner by your side. But if you can’t find gym partner then hire a personal trainer.
This will help you to get into workouts regular with passion and motivation.
Vary Your Workouts to Avoid Boredom
Varying workouts give you chance to avoid boredom from single workouts.
You can choose any outdoor activities, home workouts or even gym instruments to remove the blockage.
Your exercise shouldn’t be miserable for you.
If you want an easy start then try 30-minute walking first.
But if you are strong enough and want to take one step ahead in fitness then choose running, jogging, jump rope, swimming and cycling.
For home workouts, you can choose any bodyweight exercise. Try this beginner’s workout plan for weight loss.
Track Your Progress
Track your weight, circumference and body fat after every 2-4 weeks.
Tracking your fitness keep you motivated and helps you to stay longer in weight loss programme.
It’s another way to push yourself for dream body.
Appetite Suppressant Foods
Reach for appetite suppressant foods and supplements to cure your frequent hunger.
Almonds, apple, green tea, oatmeal, tofu, soup, Greek yogurt, and water are few natural suppressant foods.
Supplements also count in higher demands.
Avoid Sweets, Soda, & Sugary Drinks
Avoiding sugar, sweet drinks, soda, potato chips, processed foods, pastries, bread cookies, cakes, alcohol, ice cream and high calories coffee drinks can bring significant weight loss in your body.
Even sugar-free foods are not good enough, as they have artificial sweeteners that develop a sweet tooth.
Follow Some Do and Don’t Foods For Weight Loss –
Know 30 science-based diet change for fast weight loss.
Keep A Food Journal With You
The power of keeping a food journal is to make you accountable and more aware of what you consume.
It’s really important especially for beginners to count their calories intake from food.
This will help you to see your weight loss more accurately.
If you are on medication, suffering from any disease, then talk to your doctors first before switching to any diet change. He may have a good suggestion and perfect guidance for your needs.
So, Waiting for what?
Start it from today and enjoy a healthy dreamy body. Don’t forget to share your experiences of losing weight with us.
Tag to your friends who really need these tips. 😉
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Take Care & Stay Healthy!!