Lose Weight Fast with Easy Tricks

At any one time, two-thirds of the American adults are on a diet to either loose weight or to prevent weight gain. That is the astounding statistic revealed by the Centers for Disease Control (CDC). They go on to say that only 5% of these dieters are successful at keeping the weight off. What happened to the other 95%? It seems like dieting is not easy as the diet program claims to be. Why? Many of them are calories restrictive regimen, which can backfire when the body drops its metabolic rate to accommodate the lower food intake. A lower metabolic rate is disaster when the body decides go off the diet. That is why a lot of people who loose a lot of weight initially with diet plans end up weighing more once they get off the diet plan.

However, there is an easier way. You don’t have to sign up with Weight Watchers or the Medifast program to get in shape. Diet plans are what they are—you are only successful if you stay on it. The best solution to weight loss and keeping it under control is consistency. And consistency can only be achieved if it is built into your daily diet and lifestyles. By taking small, achievable goals and grafting them into your way of life, dieting is no longer a dirty word.

 

Credit: miracleorfraud

Fad Diets come and go.
Fad Diets come and go.

Here’s how:

1.  Resize Your Portion

Do you like big servings of food?  According to researchers at Penn Sate University, participants who were served 30% less servings on smaller plate felt just as satisfied as those who ate out of larger plates.  In practical terms, smaller plates make for smaller portions and since the plate looks full, you have essentially trick yourself into eating smaller portions. Smaller portions translate to fewer calories.

2.  Never Crash Diet

Starving yourself for long periods of time may seem like the perfect way to burn excess fat calories.  But wait—according to health experts, long periods of food deprivation put the body into “starvation” mode.  The body is programmed to survive, so it lowers its metabolic rate in order to conserve.  That is alright if you attempt to live on love and fresh air.  When your body resumes regular eating, the slower metabolic rate will find it harder to burn calories.  Result?  More calories floating around than you need.  And what’s worse?  Your body will also store as much food as it can in the fat cells, in anticipation of another “famine.”

3.  Eat Often

That sounds like a recipe for weight gain.  Not so—more frequent small meals, at about 2 to 3 hours interval can boost your metabolic rate.  Your body perceives a constant supply of energy and sees no need to store calories as fat (see point 2). It is a win-win situation—you get to enjoy food frequently and your metabolic rate stays up.

4.  Cut Back on Fast and Processed Foods

In our fast-paced society, it’s easy to satisfy our food needs with  quick drive-through meals or processed foods readily bought from stores.  Look in your pantry, it’s probably a catchment area for easily accessible processed foods—anything boxed, bagged or canned. The mortifying truth is fast and processed foods are loaded with lots of empty calories, full of chemicals and saturated fats.  Not only do they clog our arteries with cholesterol and raise blood sugar levels, they pack pounds of fats into the body. That is why World Health Organization blamed processed foods for the spike in obesity levels and chronic diseases.

So case in point—eat less fast and processed founds.  It may be too high a sacrifice to try to eat like our early forefathers, but going easy on this category of “artificially” altered foods can do your body a whole lot of good.

5.  Eat Your Vegetables and Fruits

You’ve heard it before—eat your 5 servings of fruits and vegetables.  There is scientific evidence to prove that both these categories of food are easy on your waistline and good for your health.  Eat a wide spectrum of colorful fruits and vegetables to tap into the whole array of plant polyphenols—compounds with significant antioxidant activities.  They fill you up with all the goodness of phytonutrients and fiber without incurring hefty calories count.

6. Drink Up

If you’re hungry, reach for a smoothie. Most nutritionists agree that smoothie is a healthy hunger quencher and a happy alternative to food craving and snacking. Smoothie is a combination of protein, fiber and water and lots of health boosters like probiotics and antioxidants. Start your day with a smoothie and use it to stave off hunger in between meals.

7. Whole Grain

Whole grain goodness is extolled in most medical researches, but do you know that whole grain can actually trim belly fat? Right, that’s exactly what researchers at Penn State University found out. They found that adults who trim their calories intake and increase their whole grain intake for 3 months shed more abdominal fat those who cut calories but still eat refined sugar like white bread. Opt for oatmeal, brown rice, quinoa, bran, barley and lentils.

Sweet sleep.
Sweet sleep.

8. Sleep

We often equate weight control with food control. Recent researches reveal that when you snooze just 4 hours a night, for 2 straight nights, the level of hormones that tell you to stop eating (leptin) drop by 18%, while the “hurry, eat” hormones (ghrelin) increases by 28%. Simply put, when you deprive your body of sleep, your urge to eat increases. These researchers recommend at least 7 hours of sleep to keep your appetite under control. So snooze and loose pounds.

As always practice moderation in your eating habits. An indulgence here and there should not derail you. Together with a sensible exercise routine—the American College of Sports Medicine recommends 30-45 minutes of moderate exercise 3 to 5 times a week—you will be in the best shape ever without punishing your body.

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Comments 10 comments

NarayanKrishna profile image

NarayanKrishna 7 years ago from The country of Mount Everest

Very good information. I have learned from different hubs (including your hubs) is that fruits and vegetables (watermelon, banana, etc.) are main items which do not add to weight and give enough energy is that correct, anglnwu?


anglnwu profile image

anglnwu 7 years ago Author

Thanks, Naryankrishna, for dropping by. Fruits are low in calories, have no fat content and make good snacks. Very good for weight watchers. What are some of the native fruits of Nepal?


ReuVera profile image

ReuVera 7 years ago from USA

Another great hub that we should listen to!


anglnwu profile image

anglnwu 7 years ago Author

Thanks, Vera, you're a sweetheart.


PeterC 7 years ago

i have dropped 45lbs since this aired.

i was bodybuilding. to add muscle naturally

you NEED to add weight.


anglnwu profile image

anglnwu 7 years ago Author

Congratulations!! It is truly amazing. Adding more muscle is good--they help to burn even more calories.


Charia Samher profile image

Charia Samher 7 years ago

Oh I love it..this is an easy way to lose weight. My only problem is as a mother there is this urge to eat all the left-over's. LOL! Anyway there is no harm in trying.


anglnwu profile image

anglnwu 7 years ago Author

I know, as mothers, we feel obligated to eat left-overs, it's part of our job description. But this is one job description you can X out--nobody will check our resume and say that we've not been good moms.


Suzie Parker profile image

Suzie Parker 7 years ago

I totally agree with your tips. Great work!


anglnwu profile image

anglnwu 7 years ago Author

Thanks for dropping by. I totally agree with you right back.

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