Achieving weight loss can feel like a daunting task, but adding simple,
healthy habits
into our daily routine can make the journey smoother and more enjoyable. These 5 everyday hacks are proven to help drop extra kilos effectively. Whether someone is aiming for a major transformation or just looking to lose a few extras, these tips will set us on the right path.
Start the day with protein
Breakfast is the most important meal of the day, especially when it comes to weight loss.
Eating a
high-protein breakfast
can reduce cravings and calorie intake throughout the day. A study published in the American Journal of Clinical Nutrition found that participants who consumed a high-protein breakfast experienced less hunger and fewer cravings than those who ate a high-carb breakfast. Adding foods like eggs, curd, or a protein smoothie can give us the energy we need and keep us full until lunch.
Drink water before meals
Drinking water before meals can significantly aid in weight loss. According to a study by the Department of Human Nutrition, Foods, and Exercise at Virginia Tech, individuals who drank 16 ounces of water before each meal lost 44% more weight over a 12-week period compared to those who didn’t. Water helps fill our stomach, making us feel full faster and reducing overall calorie intake. It’s a simple yet effective hack to enhance your weight loss efforts.
5 morning drinks that melt belly fat and shrink the waist
Choose whole foods over processed ones
Whole foods like fruits, vegetables, whole grains, and lean proteins are packed with nutrients and lower in calories compared to processed foods. Processed foods often contain added sugars, unhealthy fats, and high levels of sodium, which can contribute to weight gain. Research published in the journal Cell Metabolism showed that participants who ate a diet rich in
whole foods
consumed 500 fewer calories per day and lost more weight compared to those who ate processed foods. Filling our plate with colourful, nutrient-dense foods not only aids in weight loss but also improves overall health.
Enjoy the daily exercises
Adding physical activity into our daily routine doesn’t necessarily mean hitting the gym. Simple activities like walking, taking the stairs, gardening, or even dancing around our living room can help burn calories and boost our metabolism. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity aerobic activity per week for substantial health benefits.
How important is a good sleeping schedule
Quality sleep is often overlooked in weight loss strategies, but it plays a crucial role. Lack of sleep disrupts the hormones that regulate hunger and appetite, leading to increased cravings and overeating. A study published in the Annals of Internal Medicine found that participants who slept for only 5.5 hours per night lost less fat and more muscle compared to those who slept for 8.5 hours.