5 tips for losing weight
Cut carbs and eat more fiber
Try to eat high fiber foods instead of carbohydrates every day.
Great sources of fiber include flax seeds, shirataki noodles, Brussels sprouts, avocados, legumes and blackberries.
When you reduce your carbohydrate intake, your body will break down fat for energy rather than carbohydrates.
Reduce fat and eat more quality protein
When you eat fat, your body will use the fat you eat before using its own fat reserves.
Strictly avoid foods containing trans fats. Trans fats are found in margarine and spreads, and are often added to packaged foods. These fats are linked to inflammation, heart disease, insulin resistance, and belly fat accumulation.
Avoid fruit smoothies and shakes. Drink green tea instead. It contains caffeine and the antioxidant EGCG, which speed up metabolism. EGCG is a catechin that helps get rid of belly fat. The effect is enhanced when drinking green tea is combined with exercise.
You can eat 2 to 3 servings of oily fish per week, such as:
- Salmon
- herring
- Sardines
- Mackerel
- Anchovies
Include good sources of protein in your diet, such as:
- Meat
- Fish
- eggs
- Whey Protein
- Beans
Don't consume more than eight ounces of protein per meal. because if you have too much protein, it can cause insulin to spike.
Take apple cider vinegar before meals
Take one tablespoon of apple cider vinegar in a glass of water before meals. Apple cider vinegar is really good for controlling your blood sugar levels. Helps with the problem of insulin resistance. Insulin resistance is when muscle, fat and liver cells respond poorly to insulin and are unable to use glucose from the blood for energy. To compensate, your pancreas produces more insulin. Over time, blood sugar levels rise.
Apple cider vinegar also helps improve digestion as it makes your stomach a little more acidic.
Do aerobic exercise and lift weights
Aerobic exercise is an effective method of losing weight. This is especially effective for slimming your waistline. Lifting weights or strength training can help you lose weight and reduce belly fat. it is even more effective when combined with aerobic exercise.
Reduce stress and get quality sleep
Cortisol stimulates fat and carbohydrate metabolism, creating a surge of energy in the body. Elevated cortisol levels can cause cravings for sweet, fatty, and salty foods.
A good night's sleep is as important as regular exercise and a healthy diet. Poor sleep can cause weight gain and increase your risk of disease. Poor sleep can have a negative impact on your hormones, physical performance, and brain function. To get quality sleep, it is important to try to fall asleep and wake up at the same time. Quality sleep can help you eat less, exercise better, and be healthier.
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