When someone talks about weight-loss strategies, the first thing that flashes in our mind is gym and diet. Checking on what you eat and burning the excess calories is indeed one way to do it, but that is not the end of the list. People worldwide have different preferences for getting fit, and some of their strategies will really surprise you. Here are some of the weight loss secrets which will help you maintain weight without missing your favorite foods or indulging in vigorous workouts. Read on to know them all.
1. You Need Good Sources Of Fat To Get Rid Of Unhealthy Fat
Saturated and trans fats (found in certain cookies and crackers) are harmful to your health when consumed in excess, but a diet high in healthy unsaturated fats (found in nuts, seeds, avocados, and other plant-based foods) can actually benefit your health(1). For example, olive oil, almonds, and avocados contain monounsaturated fatty acids (MUFAs), which have shown to lower belly fat (2). Polyunsaturated fatty acids (PUFAs), which may be found in fish oil, nuts, and seeds, are another source of healthy fat. Consumption of polyunsaturated fatty acids (PUFAs) resulted in a higher resting metabolic rate and larger DIT (Diet-Induced Calorie Burns) (3). PUFAs also burn more quickly in the body than saturated fats.
2. It’s Possible To Lose Weight By Eating A Small Amount Of Chocolate Every Day
If you’re anything like us, you are always looking for fresh excuses to indulge in chocolates! Good thing it is one of the secrets to getting rid of fat! But the trick is to consume chocolate with a high percentage of cocoa and very little sugar. When ingested in moderation, cocoa can aid in weight reduction, as it includes more antioxidants than most meals (4). Adding unsweetened cocoa to smoothies, coffee, and other drinks is an easy way to up your intake of this healthy fat.
3. Dairy Helps People Lose Weight
Unfortunately, some people still believe that dairy sabotages weight reduction, despite scientific evidence to the contrary. According to studies, those who are deficient in calcium are more likely to gain weight and have a hard time controlling their hunger. Studies also show that dairy calcium sources, such as yogurt, low- or nonfat cheddar, and milk are significantly more effective than other sources of food for fat loss (5).
4. Fast And Early Weight Loss Is The Best Strategy
It’s possible that reducing weight rapidly might help you keep it off for a longer time (6). This is contradictory for those who believe in the adage slow and steady wins the race!
5. It Is Not Possible To Lose Weight Only By Physical Activity
Believing that you can eat anything you want as soon as you exercise it off is a misconception. Only a 3% reduction in body weight may be attributed to regular exercise (7). Even regular activities like fidgeting, stooping, brushing your hair, and washing dishes can burn 350 calories daily (8).
6. Don’t Engage In Extensive Aerobic Workouts
Do you find yourself doing the same exercise repeatedly in the name of a workout? That treadmill, elliptical, or running route is yours to use. Exercise can be counterproductive to weight reduction and fat burning if done incorrectly.
7. Find The Reason For Food Cravings
The recent lifestyle changes have made us sit in front of a computer all day and pack on the pounds. As a result, you might find it difficult to regulate your hunger, leading to consuming more calories and fat than you normally would. Even though you lack physical activities, intense mental exertion may contribute to varying glucose levels in the brain. The job necessitates a high concentration of glucose in the brain, we instinctively seek more food sources.
A diet rich in fiber, protein, and calcium will help you avoid the fat-storing effects of this fat-inducing hormone (9). So, instead of reaching for a bag of chips the next time you get hungry, try a fat-free Greek yogurt or baby carrots with a spoonful of peanut butter.
8. Not All Sugar Is Bad For Weight Loss
Did you know we consume an average of 22 teaspoons of sugar each day (10)! Imagine the harm it does to our health. You can substitute stevia or honey for refined sugar if you have a sweet tooth. It has shown great potential for reducing excess weight without missing out on the sweetness. Honey also has antibacterial, viral, and fungicidal properties that add to your health benefits. It is a cough suppressant and immune booster and may also help control blood sugar levels.
9. A HEPA Air Filter Could Be Your Secret Weapon For Weight Loss
Researchers are finding more and more evidence that the contaminants that have crept their way into our food and personal care products are responsible for the collective weight gain in people. Furthermore, pollution in the air contributes significantly to weight gain (11). Insulin resistance decreases glucose tolerance, and enhanced inflammation leads to long-term exposure to fine particles.
So now that you know how to work towards a healthier body, getting fit won’t be an unachievable task. There are various ways to get in shape, and if going to the gym and working out has not worked for you, you can incorporate other effective ways, as mentioned in the article. The trick is to be persistent and take the help of professionals to guide you on the right track. So, which of these points surprised you the most? Let us know in the comments section!