any general weight loss tips? st@rv!ng never seems to work for me
i've got a few, will update as soon as i find more
up your protein and fiber intake (fiber slowly or you'll bloat which can cause weight gain) protein is good for your muscles and bones
drink half your body weight (lbs) in oz (for example, im ~100lbs, i need 50oz a day)
limit sugars (unnatural) and processed food, they can cause bloating and constipation which will both lead to weight gain
prioritize sleep, if you can't sleep like most of us, take melatonin, melatonin is thought to increase metabolism anyways
cut back on simple refined carbs, they don't take as long to digest and therefore won't fill you up as long as complex carbs such as whole grains, beans, etc, complex carbs also have more fiber which will also keep you fuller for longer
eat slower, chew your food thoroughly and try to take 20 minutes with meals, it takes our bodies 20 minutes to realize we're full
try to reduce stress, it can make you want to overeat or binge if stress levels are too high. some things to try are going on a walk, deep breathing exercises, yoga, and meditation
use smaller plates, studies show that using smaller plates and bowls will reduce the chances of overeating and will help with portion control
eat more fruits and veggies, they have essential nutrients and a majority are lower in cals and fat
intermittent fast, it's recommended to wait 12h between dinner and breakfast the next day, this will give your body time to break down carbs and glucose which in turn will help with weight loss
reduce or eliminate liquid cals, it's very easy to drink your calorie limit without filling up at all, examples are gatorade, alcohol, tea/coffee with sugar, and sodas. most of us use artificial sweeteners but those can also lead to weight gain in the long run
don't skip breakfast, it might be tempting to fast as long as possible but having breakfast has been linked to helping with metabolism and blood sugars, make sure to have protein like eggs or yogurt so you stay full until your next meal
be physically active (if you're able to), exercising can help tone your body and burn cals which not only can help with weight loss but also fat loss
increase healthy fats, a 12-month study shows that a high fat diet is better for long-term weight loss than a low fat diet, foods with healthy fats include olive oil, nuts, coconut oil, avocados, and seeds. they are still pretty high cal so eat them in moderation
drink coffee, believe it or not it can increase metabolism, boost the breakdown of fatty acids, enhance fat burning during aerobic exercises, especially for those who are normally sedentary, and stimulate your central nervous system
increase probiotics, not only does it help digestion but it's also been shown to reduce bmi, body fat percentage, and weight
avoid trans fat, it's linked to abdominal fat gain, inflammation, heart disease, and insulin resistance
reduce alcohol intake, yes it makes you feels nice but it can also cause belly fat and excess fat storage around the waist
eliminate distractions while eating, it can cause you to overeat by losing track of how much you've ate, it can also help you feel fuller if you see how much you've ate
meal prepping, it'll help you stay on track with eating healthy especially on days where you're busy since it might seem easier to grab a snack and go instead of search through what you have and see what you can make
this took over an hour to write so likes/reblogs are appreciated
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