Best ways to lose weight

"Don’t dig your grave with your own knife and fork"

Losing weight is something almost every person wants to do. It is a difficult process that's takes determination and motivation. There are many steps involved in this but the most important thing is to stick with it.

             The first step in losing weight is to get rid of all the junk food in your house, the less you see it the less u want it, and the less you want it the less you eat it. People tend to get a craving for something when they have it sitting there in front of them. You may not have been thinking about eating it before but after looking at it you definitely feel the urge to start munching. The second step is to begin eating healthy. In order to lose weight and keep it off you must adapt good eating habits. You have to stay away from fried foods and foods that have a lot of fat. Carbohydrates, also known as carbs, should be kept at a minimum. They provide bulk and are hard to break down. This makes them more difficult to burn or get rid of.

1)HIGH PROTEIN BREAKFAST
A high protein breakfast has been shown to benefit muscle health and to support weight loss by increasing muscle mass, energy expenditure (calories burned), satiety hormones, glucose regulation and by decreasing the desire to snack at night 

•Few high protein breakfast are:

1. Mocha banana protein smoothie bowl

2. Jumbo chickpea pancake

3. Grain-free banana protein pancakes

4. Freezer-friendly spinach feta breakfast wraps

5. Breakfast BLT salad

2) AVOID SUGARY DRINKS AND FRUIT JUICES

 Drinking lots of sugary drinks can rot our teeth and contribute to weight gain, which increases the risk of heart disease, type 2 diabetes, fatty liver disease and 13 types of cancer.

Sugary drinks contain a lot of empty calories and have been linked to numerous health issues. Learn how to kick these drinks to the curb with five healthy alternatives.

•Smoothies

"Use almond or coconut milk blended with one cup of berries or other frozen fruit per serving," suggests Sara Jafari, a registered dietitian based in Toronto. Check the label to make sure the coconut or almond milk is unsweetened – most have added sugar.

•Homemade iced tea

Leave the sugar-sweetened iced tea on the shelves. "Brew a naturally sweet tea like apple cinnamon tea, mint tea or berry tea," says Nash. Leave the tea bags in and let it chill in the fridge overnight. You could even make a fizzy iced tea by adding soda water to your homemade iced tea.

•Carbonated water

If you love drinking pop, then carbonated water is a great option for you. Nash suggests livening up your water by adding lemon, lime, grapefruit, fresh berries, mint or herbs. Even a splash of fruit juice will help to minimize your sugar intake.

•Chocolate and white milk combo

Although plain milk or a milk alternative, like soy, almond or coconut milk, should always be the first choice, some people can't escape their sweet tooth. If you really like flavoured beverages, fill a glass with half chocolate milk and half white milk. Plain milk contains important vitamins and minerals. It also leaves you feeling full!

•Herbal tea

If you want a delicious hot drink, then herbal tea is the way to go. Teas can be sugary beverages, depending on how you prepare them, so make sure you take it plain. You'll find adding extra sugar isn't necessary because it already has a sweet flavour. With no added sugar, it can be a healthy way to satisfy your craving for a hot beverage. Some great herbal tea options are ginger, dandelion, hibiscus and rooibos.

3)DRINK WATER BEFORE MEALS

Water can be really helpful for weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite if consumed before meals. The benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories.

Drink one glass of water 30 minutes before a meal to help digestion. Remember not to drink too soon before or after a meal as the water will dilute the digestive juices. Drink water an hour after the meal to allow the body to absorb the nutrients.

4)EAT SOLUBLE FIBRE

Soluble fiber helps keep your gut bacteria healthy and promotes overall fat loss by reducing your appetite. To further promote belly fat loss, combine your soluble fiber intake with other lifestyle changes, such as making healthier food choices and exercising more.

Soluble fiber is found in oat bran, barley, nuts, seeds, beans, lentils, peas, and some fruits and vegetables. It is also found in psyllium, a common fiber supplement. Some types of soluble fiber may help lower risk of heart disease. Insoluble fiber is found in foods such as wheat bran, vegetables, and whole grains.

Top Foods High in Soluble Fiber

•Black beans 

•Lima beans

•Brussels sprouts

•Avocados

•Sweet potatoes

•Broccoli

•Turnips

•Pears.

5)DRINK GREEN TEA

 Green tea contains almost zero calories, which can help in boosting your metabolism and improve your body's overall ability to burn fats. On the other hand, coffee can make you feel full and increase the speed of your metabolism but, not that much that it helps in weight loss. So, tea wins here again!

•Recipe of green tea for weight loss

 •Ingredients:

Green Tea Bags – 6 to 8

Boiling water – 4 cups

Cold water – 2 cups

Artificial sweetener (non- caloric) – ½ cup

•Procedure:

Pour boiling water into a saucepan over the tea bags and steep for about 5 minutes. Squeezing gently, remove tea bags from the water. Add sweetener to cold water and stir for 2 minutes until the sweetener dissolves. Let the tea come to room temperature and is now ready to serve.

6)DO SOME CARDIO

Adding cardio to your routine is one of the most effective ways to quickly increase weight loss. In fact, one study in 141 obese adults showed that combining 40 minutes of cardio three times per week with a weight loss diet decreased body weight by 9% over a six-month period 

 •Which Exercises Burn the Most Fat?

Step-ups

Bear crawls

Blast-offs

Battle ropes

Lunges

Rowing machines