Effective Ways To Lose Weight

Consider Skipping Breakfast

Breakfast is commonly considered the most important meal of the day, however,it is not so when it comes to weight loss.

Intermittent fasting can be a useful fat-loss tool. Restrict yourself to a smallereating window by skipping breakfast and only eating from 12-8pm. You willreduce your daily calorie intake without restricting your lunch and dinner!

Drink More Water (Especially Before Meals)

Drinking water an hour before eating has two proven benefits for weightloss:

24-30% boost in metabolism for 1-1.5 hours after intakeIncreased chance of consuming less calories which further supportsweight loss.

Cut Out Simple Carbohydrates

Simple/refined carbohydrates are quickly absorbed, spiking your bloodsugar and insulin levels in the process. As a result, you will feel hunger andcravings come back again in no time!

Avoid all sugar or refined grains by avoiding the following foods:

Cookies, candy and sweetsPackaged cerealsWhite bread and riceCakes

Scale Down Your Portion Sizes

It pays to become aware of how much you are eating,exercise portion control and slowly scale it down.

Even small reductions of 10-20% are often enough to tipthe balance and trigger weight loss. Try measuring yourportions more carefully and don’t underestimate the powerof using smaller bowls!

Keep Healthy Food On Standby for Stacks

The power of temptation is mighty, so why not remove it completely?

Only keep healthy snacks within reach, then you won’t be able tobinge on junk food! Here are some healthy ideas to stock yourcupboard:

Whole fruitHandful of nutsHard boiled eggsVegetables

Top Up Your Protein Intake

Protein rich foods not only keep you fuller for longer but burn moreenergy during digestion. Studies have shown that swapping calories forwhey protein supplements can boost weight loss whilst increasing leanmuscle!

Alternatively, here are a number of protein-rich food sources:

Lean beefSkinless chicken breastsEggsSalmonLow-fat yogurt

Opt For Weight Training Over Cardio

Weight training burns a significant amount of calories, keeping youstrong, fit and healthy in the process. It’s more effective than cardiofor body recomposition as it helps preserve essential muscle masswhilst you lose weight.

Studies have also shown a significant increase in metabolic rate bothduring and after your workout, further supporting your weight lossefforts!

Choose a routine that uses compound lifts such as Presses, Squats andDeadlifts.

Get Enough Sleep

Sleep is highly underrated for weight loss. Forget about the 6-hourminimum claim, many of us require 8-9 hours to operate at peakefficiency.

Both duration and quality of sleep will have a great influence onhormones that control body composition. In fact, poor sleep has shownworrying links to obesity, increasing the risk in adults by 55%!

Go Walking or Cycling

Consistent small actions soon add up to big changes. Forthis reason, why not choose to walk or cycle wheneveryou can? You will burn more calories as you go about yourday without the need for further diet restrictions.

You can burn more calories as you go about your day,without any further diet restriction. If you’re physicallyable there is no excuse, take the stairs over escalators andlifts!