{"id":82343,"date":"2017-10-21t17:24:41","date_gmt":"2017-10-21t21:24:41","guid":{"rendered":"\/\/www.digitopmedia.com\/?p=82343"},"modified":"2022-05-02t09:46:26","modified_gmt":"2022-05-02t13:46:26","slug":"24-easy-ways-to-lose-weight","status":"publish","type":"post","link":"\/\/www.digitopmedia.com\/24-easy-ways-to-lose-weight\/","title":{"rendered":"how to lose weight: 24 easy ways"},"content":{"rendered":"<div id=\"jump-link-container\" style=\"padding: 20px 0px;font-size:1.05em;line-height: 30px\">    <a href=\"#jump-processed-foods\"><strong>processed foods <\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-healthy-foods-snacks\"><strong>healthy foods  &amp; snacks <\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-sugar-intake\"><strong>sugar intake <\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-protein\"><strong>protein <\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-refined-carbs\"><strong>refined carbs <\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-water\"><strong>water <\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-fasting\"><strong>fasting <\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-liquid-calories\"><strong>liquid calories <\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-eating-slower\"><strong>eating slower <\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-healthy-fat-replacements\"><strong>healthy fat replacements<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-eggs\"><strong>eggs<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-get-enough-sleep\"><strong>get enough sleep<\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-cardio-exercises\"><strong>cardio exercises <\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-muscle-strength-exercises\"><strong>muscle &amp; strength exercises <\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-fruits-vegetables\"><strong>fruits &amp; vegetables <\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-whey-protein\"><strong>whey protein <\/strong><\/a> <span style=\"color:#aaa; padding: 0px 5px;\">|<\/span> <a href=\"#jump-mindful-eating\"><strong>mindful eating <\/strong><\/a><\/div><p>you want to lose weight, but feel bombarded by the amount of information available online and in print. you may ask yourself, &#8220;which information is the best?&#8221;<\/p>\n<p>if you look long enough, you can find research supporting almost every approach. there is a wealth of scientific information supporting calorie restriction, low-fat diet, low-carbohydrate diets, ketogenic diets, vegetarian diets, high-protein diets, and so on. it&#8217;s easy to get confused when hard data directly conflicts equally well-researched reports you&#8217;ve read elsewhere.<\/p>\n<p>and there&#8217;s usually research supporting some of the latest diet and exercise recommendations, but not all. fortunately, there are several simple, natural methods that have been proven to consistently work.<\/p>\n<p>the following 24 steps can help you lose weight naturally.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-processed-foods\">processed foods <\/div><h2><b>lose weight by staying away from processed foods<\/b><\/h2>\n<p>according to <a href=\"http:\/\/time.com\/4252515\/calories-processed-food\/\" target=\"_blank\" rel=\"noopener noreferrer\">time<\/a>, processed foods tend to have additional sugars, fats and calories compared to unprocessed foods.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25692302\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a> also reports that\u00a0processed foods are designed in a manner that makes the consumer eat as much as possible. they are more likely to lead to addictive eating habits than unprocessed foods.<\/p>\n<p>you can read more about diets that eliminate processed foods, such as <a href=\"\/caveman-diet\/\">the caveman diet<\/a> or <a href=\"\/paleo-diet\/\">the paleo diet<\/a>, by clicking on the associated links.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-healthy-foods-snacks\">healthy foods  &amp; snacks <\/div><h2><b>have an abundant supply of healthy foods and snacks<\/b><\/h2>\n<p>according to many studies, there is a definite link between the food in a person\u2019s home and both weight and eating habits.<\/p>\n<p>when you have an abundance of healthy foods on hand, there are fewer opportunities for you or other family members to eat unhealthy foods.<\/p>\n<p>there are plenty of healthy and natural snacks that are easy to make and are travel-friendly.<\/p>\n<p>some healthy snacks to include in your diet carrots, yogurt, fresh fruit, and hard-boiled eggs.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-sugar-intake\">sugar intake <\/div><h2><b>reduce your intake of additional sugar to lose weight<\/b><\/h2>\n<p>americans average approximately 15 teaspoons of additional sugar in their diets every day. this amount is typically a hidden ingredient in many different processed foods, so there is no way for anyone to know how much extra sugar they are consuming in their diets.<\/p>\n<p>according to <a href=\"http:\/\/www.sugarscience.org\/hidden-in-plain-sight\/#.wdkma7irliu\" target=\"_blank\" rel=\"noopener noreferrer\">sugarscience<\/a>, there are so many different names on ingredient lists to define sugar that the average person may not be able to assess how much sugar a particular food contains.<\/p>\n<p>the best way to improve your diet is to reduce the amount of additional sugar you consume.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-protein\">protein <\/div><h2><b>protein &#8211; key to boosting metabolism and weight loss<\/b><\/h2>\n<p>according to <a href=\"https:\/\/www.wellnessresources.com\/index.php\" target=\"_blank\" rel=\"noopener noreferrer\">wellnessresources<\/a>, protein plays an essential role for those who are trying to lose weight.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/9683329\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a> says that when the body digests and metabolizes protein it causes your body to burn calories. a high-protein diet can increase the calories you burn by 80-100 every day, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11838888\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a> claims.<\/p>\n<p>according to\u00a0<em><a href=\"http:\/\/ajcn.nutrition.org\/content\/82\/1\/41.abstract\" target=\"_blank\" rel=\"noopener noreferrer\">the american journal of clinical nutrition<\/a>,<\/em>\u00a0a diet high in protein can make you feel fuller and also suppress your appetite. according to some studies, people on high protein diets consume more than 400 fewer calories, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22948783\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a> reports.<\/p>\n<p>eating a high protein breakfast can go a long way toward boosting metabolism and leading to weight loss.<\/p>\n<h2><b>unsweetened green tea &#8211; packed with antioxidants<\/b><\/h2>\n<p>green tea is natural and contains antioxidants.<\/p>\n<p>the consumption of<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16840650\" target=\"_blank\" rel=\"noopener noreferrer\"> green tea<\/a> is linked to a variety of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16176615\" target=\"_blank\" rel=\"noopener noreferrer\">benefits<\/a>, including\u00a0weight loss and fat burning.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18326618\" target=\"_blank\" rel=\"noopener noreferrer\">green tea<\/a> may also increase the amount of <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10584049\" target=\"_blank\" rel=\"noopener noreferrer\">energy<\/a> you use by four percent and selective <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19680234\" target=\"_blank\" rel=\"noopener noreferrer\">fat burning<\/a> as much as 17 percent, especially the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18006026\" target=\"_blank\" rel=\"noopener noreferrer\">belly fat<\/a>.<\/p>\n<p>according to <a href=\"http:\/\/news.health.com\/2015\/03\/27\/what-is-matcha\/\" target=\"_blank\" rel=\"noopener noreferrer\">health.com<\/a>, matcha green tea is a powdered variety that may exceed the health <a href=\"http:\/\/www.naturallivingideas.com\/10-amazing-benefits-of-matcha-green-tea\/\" target=\"_blank\" rel=\"noopener noreferrer\">benefits<\/a> of regular green tea.<\/p>\n<h2><b>enjoy your coffee\u00a0<\/b><\/h2>\n<p>coffee contains antioxidants and other beneficial ingredients.<\/p>\n<p>there&#8217;s <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10823400\" target=\"_blank\" rel=\"noopener noreferrer\">research<\/a> showing users <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/14684395\" target=\"_blank\" rel=\"noopener noreferrer\">lose weight<\/a> because it increases energy levels and helps you burn additional <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/8232842\" target=\"_blank\" rel=\"noopener noreferrer\">calories<\/a>.<\/p>\n<p>also, drinking coffee without sugar is great for weight loss since it has few calories, but makes you feel fuller.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-refined-carbs\">refined carbs <\/div><h2><b>lose weight by keep limiting refined carbs\u00a0<\/b><\/h2>\n<p>refined carbs are those that have very few beneficial nutrients and fiber.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/10885323\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a> claims that when carbs are refined everything is stripped but carbs that can be digested easily. this can lead to overeating and increases the risk of developing various health conditions, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/12841427\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a> reports.<\/p>\n<p>the primary sources of refined carbs include white rice, soda, pastries, white flour, sweets, white bread, pasta, snacks, breakfast cereals, and many other foods added sugar.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-water\">water <\/div><h2><b>water\u00a0&#8211; critical for weight loss<\/b><\/h2>\n<p>we\u2019ve always heard that drinking water aids effective weight loss,\u00a0and we now know there is truth to these claims.<\/p>\n<p>according to <a href=\"http:\/\/time.com\/4011532\/water-weight-loss\/\" target=\"_blank\" rel=\"noopener noreferrer\">time<\/a>, those who drink 17 ounces of water have the potential to increase the number of calories they burn by 24-30 percent for an hour after drinking the water.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17228036\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a> claims that those who drink water before eating can <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18589036\" target=\"_blank\" rel=\"noopener noreferrer\">reduce<\/a> the number of calories they consume, especially middle-aged and senior citizens.<\/p>\n<p>water is particularly useful for those attempting to lose weight when they drink water instead of high-calorie beverages that are loaded with sugar.<\/p>\n<h2><b>glucomannan &#8211; lose weight with fiber<\/b><\/h2>\n<p>the majority of weight loss supplements don\u2019t work, but glucomannan is one of several that is proven effective.<\/p>\n<p>glucomannan is natural <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11396693\" target=\"_blank\" rel=\"noopener noreferrer\">dietary fiber<\/a>. it is water soluble and is extracted from the roots of a plant called konjac which also goes by the name elephant yam.<\/p>\n<p>glucomannan has minimal calories, gives the feeling of fullness, and increases the amount of time it takes the stomach to empty. it also raises the time it takes for the body to absorb protein and fat and provides nutrition to beneficial bacteria in the stomach.<\/p>\n<p>the theory is the ability of this ingredient to absorb water is what makes it work efficiently for weight loss. water can turn into gel with just one capsule.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-fasting\">fasting <\/div><h2><b>try fasting occasionally to lose weight<\/b><\/h2>\n<p>intermittent fasting involves cycling between fasting and eating.<\/p>\n<p>according to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25540982\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a>, there are a variety of ways a person can perform intermittent fasting that includes programs such as the 5-2 diet, the 16:8 method, and what we commonly know as the exchange between eating and fasting.<\/p>\n<p>in most cases a person who occasionally fasts will consume fewer calories and will not have to worry about restricting calories during those times when you are eating. this type of program will help with weight loss while also providing many health benefits.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-liquid-calories\">liquid calories <\/div><h2><b>liquid calories are bad for your health<\/b><\/h2>\n<p>when you drink beverages such as drinks full of sugar that include energy drinks, soft drinks, chocolate milk, and fruit juices these liquid calories increase the risk of obesity and other health related ailments.<\/p>\n<p>according to the results of one study children who drink a beverage sweetened with sugar every day increase their chances of obesity by 60 percent, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/11229668\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a> reports.<\/p>\n<p>according to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19248858\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a>, the brain is not able to digest calories from liquids in the same way it does calories from solid foods. as a result, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16895873\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a> also claims, an individual ends up adding the calories from these drinks to all the other foods he eats.<\/p>\n<h2><b>foods with multiple ingredients\u00a0&#8211; focus on whole foods\u00a0to lose weight<\/b><\/h2>\n<p>if you want to become healthier, you can begin by changing your diet to whole foods that contain single ingredients.<\/p>\n<p>when you consume single ingredient foods you have less sugar, additional fat, and processed foods.<\/p>\n<p>the majority of whole foods are naturally filling which makes them easier to consume in healthy quantities.<\/p>\n<p>whole foods also provide many essential nutrients the food needs for it properly function.<\/p>\n<p>when you eat whole foods, weight loss often comes as part of the natural process.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-eating-slower\">eating slower <\/div><h2><b>eating slower can help the body realize when you\u2019re full<\/b><\/h2>\n<p>according to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24847856\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a>, the problem with eating fast is you don\u2019t always realize when you are full until after you consume far too many calories.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16710080\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a> also claims that those who eat faster are more likely to suffer from obesity that those who take their time to eat.<\/p>\n<p>when you chew slowly rather than quickly you tend to consume fewer calories and improve the production of hormones that help with the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18589027\" target=\"_blank\" rel=\"noopener noreferrer\">weight loss<\/a> process, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19875483\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a> reports.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-healthy-fat-replacements\">healthy fat replacements<\/div><h2><b>coconut oil &#8211;\u00a0healthy replacement for some fats<\/b><\/h2>\n<p>coconut oil is a saturated fat, but it can be a very beneficial one because of the way the body metabolizes it. in fact, we have coconut oil ranked as one of our <a href=\"\/\/www.digitopmedia.com\/7-healthiest-foods-you-must-be-eating\/\">7 healthiest foods<\/a>.<\/p>\n<p>according to <a href=\"http:\/\/www.clevelandclinicwellness.com\/features\/pages\/mediumchaintriglycerides.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">cleveland clinic wellness<\/a>, medium-chain triglycerides (mcts) such as those found in coconut oil are not metabolized in the same way as other fats. in most people and in moderation, they are immediately and preferentially used for energy, much in the same way as carbohydrates, but without the blood sugar spike.<\/p>\n<p>in fact, studies that have been conducted on these particular triglycerides proved they have the ability to slightly increase the metabolism while also helping a person consume fewer calories.<\/p>\n<p>according to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/19437058\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a>, coconut oil is quite helpful for reducing the <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22164340\/\" target=\"_blank\" rel=\"noopener noreferrer\">effects<\/a> of belly fat.<\/p>\n<p>this does not mean coconut oil should replace other fats in your diet but rather use it to replace some of the fat sources. for example, coconut oil could be used in some recipes in place of vegetable oil.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-eggs\">eggs<\/div><h2><b>eggs\u00a0&#8211; ultimate diet food<\/b><\/h2>\n<p>egg are great foods for weight loss. not only are they cheap, but they are high in protein, include a variety of nutrients, and best of all, are low in calories.<\/p>\n<p>foods that have a good deal of protein not only have appetite suppressant qualities but also increase the body\u2019s feeling of fullness when they are compared to foods that do not contain as much protein.<\/p>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/16373948\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a> claims that the consumption of eggs for breakfast can also help a person lose up to 65 percent more weight loss over a two month period when compared to those who chose to eat bagels for breakfast. it may also help the average person consume fewer calories the remainder of the day.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-get-enough-sleep\">get enough sleep<\/div><h2><b>get enough sleep<\/b><\/h2>\n<p>making sure you get enough sleep is essential for both weight loss and ensuring any future weight maintenance program.<\/p>\n<p>according to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/18517032\/\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a>, previous studies that have been conducted people who have failed to get enough sleep have a 55 percent more likely chance to become obese when the figures are compared to those who are not sleep deprived. the number is even more substantial when it involves children.<\/p>\n<p>according to <a href=\"http:\/\/www.webmd.com\/sleep-disorders\/features\/lack-of-sleep-weight-gain#1\" target=\"_blank\" rel=\"noopener noreferrer\">webmd<\/a>, the reason a lack of sleep can cause problems with a person\u2019s weight is due to daily fluctuations in appetite have a grave effect on those hormones that are responsible for regulating the appetite.<\/p>\n<h2><b>low carb diet &#8211; lose weight\u00a0and a healthy body<\/b><\/h2>\n<p>some studies have shown evidence that a diet low in carbohydrates can help a person lose weight. <a href=\"\/\/www.digitopmedia.com\/atkins-diet\/\">the atkins diet<\/a> was built on this idea.<\/p>\n<p>when you limit carbs and ultimately increase the fat and protein in your diet, you have a tendency to consume fewer calories. this is the premise of diets such as <a href=\"\/\/www.digitopmedia.com\/keto-diet-for-beginners\/\">the keto die<\/a>t and <a href=\"\/\/www.digitopmedia.com\/paleo-diet\/\">the paleo diet<\/a>.<\/p>\n<p>according to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/17971178\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a>, a\u00a0diet low in carbs but rich and fat and protein are more times more likely to result in weight loss than simply a low-fat diet, as much as three times greater.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-cardio-exercises\">cardio exercises <\/div><h2><b>cardio exercises\u00a0&#8211; promoting weight loss and health<\/b><\/h2>\n<p>no matter what kind of cardio you use\u2014running, jogging, walking fast, or even hiking\u2014it is a fantastic way to improve several aspects of weight loss including burning calories and both an improvement in mental and physical health.<\/p>\n<p>belly fat is something else cardio helps eliminate.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-muscle-strength-exercises\">muscle &amp; strength exercises <\/div><h2><b>muscle and strength exercises &#8211; boost metabolism with resistance exercises<\/b><\/h2>\n<p>those who lose a substantial amount of muscle will not burn as many calories as they did at one time.<\/p>\n<p>by lifting weights on a regular basis you will be able to prevent the loss of muscle mass that sometimes occurs with weight loss.<\/p>\n<p>&#8220;you can perform intense exercise every day, but if you aren&#8217;t keeping your\u00a0eating under control, you won&#8217;t lose weight.&#8221; says <a href=\"http:\/\/www.shrinkinguy.com\/\" rel=\"nofollow\">tim powell<\/a>, a fitness advocate in utah.<\/p>\n<p>you will not only look better, but you will also feel better as well.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-fruits-vegetables\">fruits &amp; vegetables <\/div><h2><b>eat healthy fruit and vegetables<\/b><\/h2>\n<p>according to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20633234\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a>, fruits and vegetables are extremely healthy for those who want to lose weight.<\/p>\n<p>not does is the addition of fruits and vegetables add nutrients, fiber, and water, but they are also extremely low in energy density which means you can leave a good deal of those foods without putting on any weight.<\/p>\n<p>many different studies have proven those who consume more fruits and vegetables have a tendency to keep and maintain fewer pounds.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-whey-protein\">whey protein <\/div><h2><b>whey protein\u00a0&#8211; healthy alternative for weight loss<\/b><\/h2>\n<p>the majority of people have more than enough protein simply through diet consumption. unfortunately, there are a few who need extra protein and need whey protein supplements to boost their intake.<\/p>\n<p>according to the\u00a0<em><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24724774\/\" target=\"_blank\" rel=\"noopener noreferrer\">journal of the american college of nutrition<\/a>,\u00a0<\/em>whey protein can help with weight loss when combined with resistance exercise.<\/p>\n<p>it is essential for anyone who is considering the use of whey protein to read all the ingredients because some types have added sugar among other healthy ingredients. talk to your doctor before using any nutritional supplement for weight loss.<\/p>\n<div class=\"text-muted text-uppercase jump-target\" style=\"margin-bottom: -30px;margin-top: 40px;font-size: 0.85em; color: #aaa\" id=\"jump-mindful-eating\">mindful eating <\/div><h2><b>be mindful of the food you eat<\/b><\/h2>\n<p>one of the easiest ways to increase your awareness of what you are eating is being aware of what you eat. that&#8217;s why mindfulness can be important to weight loss, according to\u00a0<em><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25490697\/\" target=\"_blank\" rel=\"noopener noreferrer\">psychosomatic medicine<\/a>.<\/em><\/p>\n<p>according to <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/15256293\/\" target=\"_blank\" rel=\"noopener noreferrer\">ncbi<\/a>, your choice of foods allows you to make conscious food choices and become acutely aware of just what you are eating. you will also find out how to stay satisfied while eating healthy and making sure only to eat what you need to be full.<\/p>\n<p>being mindful of what a person puts into his mouth can have significant effects on many eating habits and stress that obese individuals endure. this is helpful with binge eating.<\/p>\n<p>when people make conscious food choices, become aware of what they eat, and stay in tune to their bodies, weight loss become easier and more natural.<\/p>\n<h2><b>stick to a plan that works\u00a0<\/b><\/h2>\n<p>most people fail when it comes to dieting in the long term. in fact, the biggest majority of people gain more weight.<\/p>\n<p>it works much better to concentrate on nourishing your body rather than forcing yourself to lose weight.<\/p>\n<p>don\u2019t just lose weight but eat to become a fitter, healthier, and fitter person all around.<\/p>\n<h2><b>eating more fiber is the key to successful weight loss<\/b><\/h2>\n<p>foods that are rich in fiber are beneficial for boosting weight loss. in fact, one study published in\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/15797686\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em>nutrition<\/em><\/a> found that dietary fiber may help aid in weight loss.<\/p>\n<p>any foods with water-soluble fiber will help even more than other foods because of the feeling of fullness it provides.<\/p>\n<p>according to <em><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22555633\" target=\"_blank\" rel=\"noopener noreferrer\">gut microbes<\/a>,<\/em> fiber may increase the length of time it takes the stomach to empty then causing expansion and results in the release of satiety hormones.<\/p>\n<p>this allows us to eat more naturally without the need to even think about it.<\/p>\n<p>in addition, many kinds of fiber have the ability to nourish the good bacteria in the stomach. this healthy bacteria is believed to be responsible for a reduction in obesity.<\/p>\n<p>it is essential to increase your intake of fiber gradually to prevent the abdominal discomfort that may include diarrhea, bloating, and cramps.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>processed foods | healthy foods &amp; snacks | sugar intake | protein | refined carbs | water | fasting | &hellip;<\/p>\n","protected":false},"author":29,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14751],"tags":[243,14786],"acf":{"is_medically_reviewed":true,"medically_reviewed_by":{"id":49,"user_firstname":"meg","user_lastname":"dowell","nickname":"megdowell","user_nicename":"megdowell","display_name":"meg dowell","user_email":"meg@summer.com","user_url":"","user_registered":"2017-08-28 17:48:48","user_description":"meg dowell, m.s., is a staff health and fitness writer with the cheat sheet, and a freelance health editor and writer. she has earned bachelors degrees in english and dietetics, a master\u2019s degree in health communication, and a graduate certificate in visual and digital health communication. <a href=\"\/\/www.digitopmedia.com\/about-us\/meg-dowell\/\">full bio<\/a>","user_avatar":false},"q_and_a":false,"external_user_reviews":[{"name":"personone ","source_url":"https:\/\/www.city-data.com\/forum\/diet-weight-loss\/3167109-helpful-ways-lose-weight-3.html#post59111447","review_text":"<p>&#8220;eating fruits and vegetables is obviously important, although you will also have to eat healthy substantial meals like lean meats, grains, etc for larger meals. but for me personally, i did not start seeing discernible weight loss until i started running regularly. that is the only way i started really losing weight. prior to that i was walking a lot and i lost some weight, but nothing major. running was the trick that started my weight loss. and i don&#8217;t do anything crazy. just 1 mile approx 4 times per week (every other day). i did make my goals of running in a 5k and 10k without stopping and in good times. but outside of when i am training for those, i just keep it light. over running can be detrimental to your joints long term, but light running\/jogging is fine.&#8221;<\/p>\n"},{"name":"i_love_autumn","source_url":"https:\/\/www.city-data.com\/forum\/diet-weight-loss\/3152893-any-bad-side-effects-due-weight-5.html#post58973925","review_text":"<p>&#8220;rapid weight loss can bring on a gall bladder attack, possibly requiring removal of the gall bladder which then leads to bowel problems forevermore, which your doctor will not warn you about!&#8221;<\/p>\n"},{"name":"luclin999","source_url":"https:\/\/forum.bodybuilding.com\/showthread.php?t=178966771&amp;p=1616392731&amp;viewfull=1#post1616392731","review_text":"<p>&#8220;i just take five minutes each morning to plan out my meals for the day in an app and then refer to the meal plan later in the day when i am preparing food. sticking to the pre-made list prevents &#8220;extra&#8221; snacking and eliminates the possibility of eating something then forgetting to log it later.&#8221;<\/p>\n"}],"ingredient_list":false,"related_by_brand":false,"related_by_ingredients":false,"related_by_type":false,"delivery_method":"n\/a","product_website":"","is_mlm":false,"has_sample":false,"has_testimonials":false,"has_money_back_guarantee":false,"has_parent_2022足球世界杯德国队分组
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