lose weight, lose belly fat

20 Effective Lifestyle Tips to Shed Pounds of Fat in a Week

How much weight loss is normal | Easiest hacks to follow | Easy hacks but you need to invest time 

Some easiest daily hacks to lose weight you can try and lose weight very fast naturally

Healthy weight is essential for a healthy lifestyle and it is one the best way to keep deadly diseases miles away.

Losing weight for some people is not as many shows. Most people want to lose weight by eating and without exercise. Sure, you can do that.

But in the article we will know about to lose weight very fast by adopting simple tips and hacks in daily life. By this way we will lose weight very fast naturally and without any effort.

How much weight loss is normal?

According to the Centers for Disease Control and Prevention, the safest approach to weight loss is 4-8 pound per month. Those who try to lose weight faster or try extremely hard most likely to regain weight.

For this you need create 500-1000 calorie deficit per day, which is the healthiest and you won’t feel any side effects.

Easiest hacks to follow

Dietary hacks

Diet is the most effective way to lose weight. You should definitely try these hack in your life. These dietary hacks allow overweight people to lose weight even without exercise. Try these hacks and you will start shedding fat automatically.

More than that, these are natural and have no side effects additional make your lifestyle healthier.

1. Drink water

Water can help you to shed fat fast. It will help you to burn more calories, suppresses appetite, decrease calorie intake, and also essential for fat burning process.[1][2][3][4][5]

According to The National Academies of Sciences, Engineering and Medicine to be adequately hydrated you should drink – 

  • 2.7 liters of total water – for women
  • 3.7 liters of total water – for men

You should drink 2-3L water per day to lose belly fat.[6][7][8][9]

Best time to drink water for belly fat loss is in the morning. You should always drink cold water in the morning to kick start your metabolism.

2. Eat on time

You should always eat your food on time.

Eat your food early don’t wait to be too hungry.

A study shows that late eaters tend to lose weight slowly than early eaters.

Try to eat your dinner before 7 P.M. because longer overnight fast can help to lose belly fat. [10]

3. Eat more dietary fiber

Dietary fiber is the indigestible part of carbs that provide no energy but require energy to process through the body. It can play a very important role in creating negative energy balance. [11][12][13]

Fiber boost metabolism, decrease caloric intake, suppress appetite and slow down digestion.[14][15][16][17][18][19][20][21][22][23][24][25]

The Dietary Guidelines for Americans and The American Heart Association suggests that people should eat 34g fiber for men and 28g fiber for women.

To add more fiber to your diet, you can add vegetables, legumes, beans, and fruit to your diet.

4. Eat more protein

Eating more protein is the key factor to lose belly fat and maintain a healthy weight.

Protein requires more energy to digest protein than carb and fat, It suppresses appetite, boost metabolism, reduce cravings and also changes weight regulating hormones.[26][27][28][29][30][31][32][33][34]

According to the 2015–2020 Dietary Guidelines for Americans 25-35% of calories from protein are good for healthy and sustained weight loss.

2016 study recommends that people should 1-2g protein per kg body weight.

If we convert the above results in terms of grams 90-150g protein per day is good for weight loss.

5. Chew properly

Several studies have shown that people who eat fast gain weight than those who don’t. [35] [36] [37] [38] [39]

Eating late also increase the chances of being obese by 115%than slow eaters.[40]

Eating slowly helps to eat less, increase fullness hormones, decrease, and calorie intake. [41] [42] [43] [44] [45]

6. Replace sugary drinks with water

A study on 1108 adults aged higher plain water consumption associated with  lower calorie beverage consumption. [46][47][48]

A survey found that people who drink mostly water consume 200 fewer calories on average than those who don’t. [49]

7. Eat more vegetables and fruits

Vegetables and fruits are high in protein and fiber, low fat, salt, etc.

By eating more fruits and vegetables you can balance diet that will allow you to shed fat automatically.

Studies have also shown that consuming higher portion of energy from vegetable and fruits leads to fast and sustained weight loss.[50][51][52][53][54]

A number of studies found that vegetables and fruits help you to manage blood pressure and decrease the risk of cancer.[55][56][57][58]

Some of the healthiest fruits and vegetables-

  • Spinach
  • Carrots
  • Grapefruit
  • Pineapple
  • Avocado
  • Broccoli
  • Berries
  • Garlic
  • Kale
  • Ginger

8. Count on carbs or exercise more 

The one and only factors that results in fat loss is Negative Energy Balance.[4] 

Sure, you should get most of the calories from healthy sources, but you have to burn more calories than you eat.

You can do that by eating less calories or doing more physical exercises.

9. Use Smaller plates 

A Study has shown that Smaller plates, food is more satiating.

Portion control techniques are also recommended by USDA dietary guidelines from 2010 to 2015.

Although studies have also found that there is no significant on total energy intake by using smaller plates.[60][61][62]

10. Drink tea

Tea is beneficial to decrease in body fat, body weight, and waist circumference. [63][64][65]

Tea contains several antioxidants that may boost your metabolism. [66][67][68][70][71

Several studies have found that drinking tea is very beneficial in weight loss, especially reducing in belly fat.[72][73][74][75][76][77]

A study in 2008 on 60obese people for 12 week conclude people who drank green tea lost 7.3 more weight than others.

11. Add fiber and protein to your breakfast

Add more fiber and protein to your breakfast. Breakfast is very important meal of the day. Although all the meals are important. But, when it comes to weight loss breakfast plays a very important role.

First thing, you should remember skipping breakfast do not affect weight loss. [78]

Studies have shown that high-protein breakfast reduce hunger and help you to eat less calories during the rest of the day.[79][80][81][82][83][84][85][86] [87][88][89][90][91]

12. Make A schedule for your eating in advance

This is the last point in the dietary changes hacks for weight loss, but you should do first.

Make your meal plan in advance and don’t include unhealthy items in it.

Making your plan in advance will help you to eat more healthy foods, consuming less calories and avoiding unhealthy foods.

Boost metabolism

13. Stand up More

If you work most of the day by sitting and want to shed fat, then this tip might be very helpful for you.

A Study has shown that Standing more for about 185 min can help you to burn 174 more calories as compared to sitting. [92]

If you have more sitting work, then try to take a short break or you can do your work on standing work. It will help you to burn 50-150 more calories. It will very beneficial if you are overweight or obese. [93][94][95]

14. Drink Green Tea

Drink more green tea. It is one of the healthiest teas on this earth.

It helps to lose weight by several mechanisms.

Green tea contains caffeine, which is well known for burning fat and contain antioxidants that can breakdown fat. [96][97]

Green tea is very-very effective in melting fat like snow if you are doing some cardio or weight training.

A study showed that those who drink green tea before exercise burned 17% more fat than those who didn’t. [98]

Green tea also boosts metabolism by up to 8%. You can burn calories by just drinking green tea.

15. Eat Spicy Foods 

Spice up your food a little bit and burn some extra calories.

I think this is the best way to make your food tastes and burn fat as well.

Spicy food can increase your heart rate, which in turn burn calories or we can say boosting metabolism.

Spice contains capsicum which gives it taste like spiciness and it help to boost metabolism. [101][99][100]

16. Replace Cooking Fats With Coconut Oil Medium-chain

Coconut may help to boost metabolism.

Coconut oil contains MCTs, that are directly absorbed into the bloodstream and immediately can be used as fuel. They are less likely to be stored as fat. [101]

Research has shown that adding coconut oil can increase stomach volume, which induce the sensation of fullness than others. [102][103][104][105]

MCTs can increase the total energy expenditure. [106][107][108]

17. Drink coffee 

Drink coffee and lose fat, how cool is that?

Several studies have shown that coffee can help to burn a significant amount of fat.

Studies show that the caffeine in coffee can boost metabolism by 3–11% and increase fat burning by up to 10–29%. [109][110][111]

Easy hacks but you need to invest time

Lifestyle changes

These are some lifestyle changes you need to make in order to lose belly fat.

18. Monitor Weight

monitor weight belly fat

Several studies have shown that self-monitoring was significantly associated with weight loss as compared to less frequently self monitoring.

Just monitor your weight where it is going. So you can adjust your diet according to it.

It will keep you aware about your body and diet.

Make sure you are monitoring weight at least once a week. Although, you should do that daily.

More than that you will always be motivated. I have also tried this. 

It is least difficult and most effective hack to lose weight.

19. Get Seven hours night-sleep at least 

sleep to lose belly fat

Poor sleep is one of the most important factors for weight gain.[112]

Less than seven hours of sleep can start affecting your weight. [113]Studies show that poor sleep linked to an 89% increased risk of obesity in children and 55% in adults [114]

Poor sleep is linked to increased appetite, increased calorie intake and decreased metabolism. [115][116][117][118][119][120]

So, get at least 7 hours a night sleep, it helps you to fight cravings and increase physical performance. [121][122][123][124]

20. Do some cardio

Cardio exercises are the exercises that increase breathing rate and heart rate. These are very beneficial for heart health.

Cardio can be very beneficial to create a calorie deficit and sustainable weight loss. [125]

According to the U.S. Department of Health and Human Services, an average person should get more than 150 minutes of exercise of moderate or more than 75 minutes of vigorous-intensity exercise per week.

15 Best Cardio Exercise to Burn Belly Very Fast

21. Weight training

Weight training is very effective at muscle building. [16]

As you start building muscle higher your BMR and faster you will lose weight without doing anything.

It helps to increase Basal Metabolic Rate (BMR) or we also called resting metabolism by 9% in men and 4% in women which can help you to burn 100-150 extra calories. [127]

If you combine cardio and weight training for weight loss it will melt fat like snow.

22. Try intermittent fasting

Several studies have shown that intermittent fasting can help to lose weight by several mechanisms.

It helps to increase the level of  norepinephrine, neurotransmitters that can increase boost the metabolism.[128]

It also decreases the level of insulin, heich prevent fat making process by our body. [129][130]

 A study found that intermittent fasting can help to lose fat by 11-16% and weight loss by 4-8% over the 3-12 weeks time. [11]

Fasting for a short time or in cycle really help to lose weight. According to a 2015 study, intermittent fasting can help maintain and lose weight..

23. Set Realistic Goals

Don’t create too aggressive goal. 

It is healthy and easy to lose 1-2 pound per week. To achieve this you need to create 500-1000 calories deficit. [132][133]

If you aren’t setting realistic goal, it will decrease your motivation to lose weight and you won’t be able to lose weight continuously.

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