The older you grow, the more your body tends to give up and get fatter. This has been the norm, especially past the 1930s. Here are some things you can do to lose weight in 2021
1) Drink water especially before meals
Drinking water can help you in weight loss and it can improve the metabolic rate. When food enters the stomach it is easy to mix with the water. This helps you burn a bigger percentage of calories 24%-30% over a period of 75- 100 minutes helping you burn more calories. Drinking water reduces the appetite in middle-aged and older individuals. This reduces calorie intake leading to weight loss
2) Don’t do sugary drinks, including soda and juice
Sugar in large quantities is bad, but sugar in liquid form is even worse. Liquid sugar may be the single fattening aspect in the modern diet, for example, ice cream, candy, sweetened coffee, and drink soda. A simple study shows that sugar-sweetened beverages are linked to a 60% risk of obesity if served daily. As opposed to eating processed Sugar, Eat whole fruits but limit or avoid fruits altogether
3) Chew your food slowly
Your brain may take time to tell you that the food you have eaten is enough. Chewing slowly helps eat less and increases the production of hormones. Eating slowly increases gut hormones responsible for feeling full which is linked to weight loss. Eating slowly also promotes easy metabolism. The less you eat the less your body grows bigger
4) Use smaller plates
The smaller the plate of food the less the calories while the bigger the plate of food more the calories.
5) Get good sleep
Sleep is underrated but it is as good as eating healthy and exercising. One of the causes of obesity is poor sleep as linked to 75% of obesity in children and 55% in adults. Sleeping also makes digestion easy in such a way that the body is at rest.
6) Eat more proteins
Proteins are enzymes in nature. They are the single most important nutrient for weight loss. Eating high proteins has shown to be the most metabolic boost by 80-100 per day thereby shaving off 441 calories per day off your diet. One study showed that having more proteins in your meal reduces your thought about food by about 60% while cutting the desire for a late-night snack in half.
7) Eat more fiber
Fiber is often recommended for weight loss. Fibber is an important nutrition tool that is often overlooked. Fiber consumption can also be linked to reduced inflammation (inflammation is associated with lifestyle diseases like obesity, high blood pressure )
8) Eat more vegetables and fruits
Vegetables and fruits have more properties that make them effective for weight loss. These properties have lots of fiber vitamins and water making you feel satisfied and which are necessary for weight loss. Study shows that people who eat fruits and vegetables tend to lose weight because they contain fewer calories.
9) Eat spicy foods
Spices like chili contain capsaicin which is reported to have benefits in increasing metabolism by burning fats, relieving topical pain, and reducing insulin spikes in diabetes, capsaicin to your diet can suppress your appetite. This can lead to a decrease in caloric intake and an increase in weight loss.
10) Drink green tea
Drinking green tea may also have its benefits and one of them is weight loss. Green tea contains small amounts of caffeine which is loaded with small but powerful amounts of antioxidants called catechins, which are believed to work synergistically with caffeine to enhance fat burning although the evidence is mixed green tea can help in weight loss.
11) Drink coffee (Preferably black)
Quality coffee is loaded with antioxidants that have numerous benefits which include:
a) It contains caffeine which burns fats and increases the metabolic rate a case study shows that caffeine increases fat-burning as much as 10% in obese individuals and 29% in lean people
12) Eat eggs for breakfast
Eating eggs also has its benefits, weight loss included. Nutrition research shows that replacing a grain-based diet with eggs will help you consume fewer calories within the next 36hours and eventually help you shed body fat and lose significant weight. If you don’t eat eggs, you can just replace them with any source of protein as a replacement for a grain-based breakfast.
13) Try intermittent fasting.
Intermittent fasting is a popular weight-loss method used. It is an eating pattern that involves cycling between eating and fasting. Short-term studies show that intermittent fasting leads to weight loss through calorie restriction and it can also lead to loss of muscle mass.
14) Create a consistent work out Routine
The body needs to work out. The best way to lose weight is by creating a consistent workout routine. if this is hard for you, you can join the Fitness Madness by Kratos Sports where we meet every Saturday in Kyanja, Ntinda, Kiira, and Kyaliwajjala. if you feel like you can't work out alone you can join us every saturday.
These are the top ways you can lose weight in 2021.