You might want to lose weight for many reasons, either in preparation for an event or to follow your doctor’s recommendations. However, most methods to achieve weight loss results are complex and hard to follow.
The problem lies in the innumerable solutions available, and the inability to follow through owing to the amount of conflicting information out there. Keto, Atkins, Mediterannean, paleolithic and vegan diets are all the craze these days, every one tries at least one and switches to the other. Exercising options include high-intensity interval training, cardio, hiking, yoga and spinning, among others.
Here are five simple alternatives to help you with your weight loss journey.
1. Exercise less than the usual
In order to jumpstart metabolism after a long spell of overeating and being sedentary, short bursts of exercise for 20 to 40 minutes at least three or four times per week can work wonders. Studies have proven that the body burns calories throughout the day after finishing the exercise routine. For instance, tabata training, which includes 20 seconds of burpees, squats, pushups, sit-ups with 10 to 20 second intervals, aids weight loss and improves blood circulation more than conventional exercise for longer periods of time.
A study published in Medicine and Science in Sports and Exercise focused on ice skating athletes doing 4-minute high intensity workouts on a stationary bicycle. They were compared to subjects working out at a higher intensity for 30 seconds with 2-minute long breaks. The analysis by the National Institute of Fitness and Sports, Kagoshima Prefecture, Japan, said the athletes working out at shorter intervals performed better on the skating rink.
2. Eat fat-burning foods
There are four types of foods that easily burn body fat.
Protein: Eat chicken, salmon, eggs, lamb, grass-fed beef and venison since protein is one macronutrient that is never stored as fat.
Coconut: Medium-chain fatty acids are healthy fats that the body can burn easily. Replacing cooking oils with coconut oil, regular milk with coconut milk, and regular flour with coconut flour could help people who have reached an impasse trying to shed weight.
Nutrient-rich foods: Vegetables and fruits are full of vitamins and minerals that the body needs. The advantage is that they are low-calorie foods, as well. Green leafy vegetables like spinach, broccoli and asparagus are great choices.
Fiber-rich foods: Sprouted flaxseeds and chia seeds give the body enough fiber to aid the digestive processes and ultimately promote weight loss. The seeds also improve metabolism.
3. Intermittent fast
Fasting for 16 hours a day, while not eating dinner and breakfast the next morning is called Time Restricted Feeding. Food is only consumed for 8 hours during the day. This helps exercise self-control and it promotes better digestion. During Alternate Dry Fasting Days, one has to fast on alternate days as the name suggests and eat well on non-fasting days.
4. Remove roadblocks to metabolism
Having other pre-existing conditions like autoimmune diseases, thyroid, mental health issues, hormonal imbalance and leaky gut syndrome, among others, could prohibit weight loss. Avoid eating foods that can trigger overeating and inflammation, like sugar, refined grains, vegetable oils and processed foods.
5. Weight loss supplements
Green superfoods like green tea, green coffee, rhodiola, wheatgrass juice and kale have compounds that help digestion and reduce bloating. Eat one small cup before and after exercise. Fish oil supplements balance out obesity-induced metabolism barriers. Vitamin D in fish oil balances hormones that are effective for weight loss. A probiotic supplement aids digestion and regulates blood sugar when eaten along with high-fiber diets.