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8 weight loss tips that actually work
Don’t drink another drop of water until you read this.
New research from the University of Illinois has found by drinking the recommended 10 cups a day of water actively increases the hormone ghrelin (the hunger hormone!)
… slowing your metabolism and making you FATTER!
Yes it sounds crazy.
I thought that too, but then I saw this alarming video.
You’ll also discover a new method to lose from 1 to 2½ pounds of fat in 24hrs (that doesn’t involve 10 cups of water a day)
Find out more here:
To your amazing health…
Best Lose Weight workout in Home for 30 Min only 
During the home workout you need any 2 sets of weights. 
watch the video and enjoy the workout. Don’t forget to share your feedback.
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- Reducing refined carbs
Reducing your intake of carbs, such as sweets and starches, can help you lose weight quickly. This could be accomplished by following a low-carb diet or by consuming less processed carbohydrates and more whole grains.
When you do that, your hunger levels decrease, and you typically eat fewer calories as a result (1Trusted Source).
With a low-carb diet, you’ll use your body’s fat reserves as energy instead of carbohydrates.
You’ll benefit from increased fiber and slower digestion if you decide to eat more complex carbohydrates, such as whole grains, coupled with a calorie deficit. They become more filled as a result, satisfying you longer.
A 2020 study found that elderly folks could lose weight by following an extremely low-carb diet (2 Trusted Source).
Additionally, research indicates that a low-carb diet may decrease appetite, which may cause one to automatically consume fewer calories without consciously doing so or feeling hungry (3 Trusted Source).
Note that more study is currently being done on the long-term implications of a low-carb diet. A low-carb diet might be challenging to follow, which could result in yo-yo dieting and less success in maintaining a healthy weight.
A low-carb diet could have drawbacks that make you want to try another approach. Reduced calorie diets are simpler to follow for long periods and can also result in weight loss.
A 2019 study found a correlation between high whole-grain intake and lower body mass index (BMI) if you choose a diet that prioritizes whole grains over refined carbs (4Trusted Source).
Consult your doctor for advice on how to reduce weight in the best way possible for you.
- Consume vegetables, fat, and protein.
At every meal, try to include a variety of foods. Your meals should contain the following to assist you to lose weight and balancing your plate:
• a source of protein
• Fat supply
• vegetables
• a modest amount of complex carbs, like whole grains
Check out these meal plans to see how to put together your meals: • this low-carb meal plan • this lower-calorie meal plan
With these lists of 101 calorie- and carb-free dishes that are nutritious
Protein
When trying to lose weight, it’s crucial to consume the recommended quantity of protein to maintain your health and muscle mass (5Trusted Source).
There is proof that eating enough protein may reduce hunger, body weight, and cardiometabolic risk factors (6Trusted Source, 7Trusted Source, 8Trusted Source).
Although numerous factors affect protein requirements, the average male needs 56–91 grams per day, and the average female needs 46–75 grams. Here are some recommendations to help you choose the right amount of protein to consume (9 Trusted Source, 10 Trusted Source):
0.8g/kg of body weight, 1-1.2g/kg for those 65 and older, and 1.4-2g/kg of body weight for athletes.
By making you feel full and content, diets rich in protein may also help you reduce cravings and snacking (11).
Salmon, trout, sardines, and shrimp are examples of fish and seafood that are good sources of protein.
• Eggs\s
• Plant-based proteins such as tofu, tempeh, quinoa, beans, and lentils;
Vegetables
Don’t be reluctant to pile lush green vegetables on your plate. They are nutrient-dense, and you can consume a lot of them without significantly raising your calorie and carb intake.
All vegetables are nutrient-dense and beneficial additions to your diet, but some, such as corn, potatoes, and sweet potatoes, have greater carbohydrate contents.
Due to their fiber content, these veggies are regarded as complex carbohydrates; yet, when adding them to your plate, you may want to be careful about serving quantity.
Include more of the following vegetables: broccoli, cauliflower, spinach, tomatoes, kale, Brussels sprouts, cabbage, Swiss chard, lettuce, cucumber, and peppers.
wholesome fats
Don’t be hesitant to eat fats.
No matter which eating strategy you adopt, your body still needs healthy fats. You should include olive oil and avocado oil in your diet. Avocados, nuts, seeds, olives, and olive oil are all delectable and nutritious additions.
Due to their greater saturated fat contents, other fats like butter and coconut oil should only be used seldom (12Trusted Source).
- Make body motions
While it’s not necessary to exercise to lose weight, it can speed up the process. Weightlifting in particular has many advantages.
You will burn calories and help prevent the usual side effect of weight loss, which is your metabolism slowing down, by lifting weights (13Trusted Source, 14Trusted Source, 15Trusted Source).
Aim for three to four times a week of strength training. A trainer might be able to assist you in getting started if you’ve never lifted weights before. Make sure any new fitness regimens are communicated to your doctor as well.
Cardio exercises like walking, jogging, running, cycling, or swimming is excellent for weight loss and general health if lifting weights is not an option for you.
Exercises like aerobics and weightlifting can both promote health and aid in weight loss.
- How about calorie intake and portion management?
As long as you stick to a low-carb diet and prioritize eating plenty of protein, fat, and low-carb vegetables, you can avoid counting calories.
Keep track of your calories to discover if they’re a contributing issue if you’re having trouble losing weight.
Use a free online calculator like this one to determine your estimated daily caloric needs if you’re following a calorie deficit diet to lose weight.
Additionally, websites and app shops offer free, simple-to-use calorie trackers for download. Here are 5 calorie counters you can use.
Keep in mind that eating too few calories might be harmful and less conducive to weight loss.
A word about calorie intake.
Although some people may find counting calories to be useful, not everyone may find it to be the ideal option.
Consider asking for help if you frequently follow restrictive diets, are always worried about your weight or food, feel guilty about your dietary decisions, or are preoccupied with these issues. These actions could be a sign of an eating disorder or a disordered relationship with food.
If you’re having trouble, consult a licensed healthcare practitioner, such as a registered dietitian.
The National Eating Disorders Association helpline also offers free online chat, free phone calls, and free texts with professional volunteers, as well as access to its free and low-cost resources.
Read more about calories and portion control as part of healthy diet:
I used this method and lost 110LBS in 3 weeks;
Click on this link and see what I did to lose weight:
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