Achieving a healthy weight loss is hardly coincidental. It can only result from a deliberate, calculated effort to embrace healthy routines, while letting go of those risky lifestyles and habits that predispose you to excessive weight gain and obesity. Furthermore, when you eat in excess, the extra calories are stored as fat under your skin and around major organs. The moment you begin to expend more energy (calories) than what you consume, these fat stores are mobilized and depleted to provide energy thereby bringing about weight loss.
The potential benefits of maintaining a healthy weight cannot be overemphasised. To the same extent, the dangers of obesity are enormous, ranging from increased risk of cardiovascular problems to a higher incidence of some cancers recorded among obese patients.
Highlighted below are some of the proven natural ways you can burn some fat without having to starve yourself:
1. Exercise regularly
If you are really serious on losing some weight, then quit sitting at a desk, in front of the TV or gisting all day. Get on your feet and walk! The Centre for Disease Control discovered that spending 10 minutes a day to walk up and down stairs can help you shed up to 10 pounds in a year. More still, a study that was done at Duke University showed that consistently embarking on more than 30 minutes of walk or exercise on a daily basis will help you to burn some fat and lose considerable weight.
2. Consume more fruits and vegetables
Numerous studies have shown fruits and vegetables to be highly beneficial for those planning to lose some weight. Basically, this can be explained by the high-fibre, low-calorie content of these fruits and vegetables. The high fibre content gives you a feeling of fullness and satiety and makes you less likely to snack on those junks that could blow up your weight. For instance, a research done at Johns Hopkins Hospital on a number of women revealed an amazing weight loss of 20 pounds after a period of 13 weeks of consuming grape fruits. In the same vein, a recent study at Texas Women's University discovered that blueberries help to lower cholesterol levels by fighting fat cells. Are you serious on shedding some extra weight? Then consider adding more fresh fruits and vegetables to your diet.
3. Consider Coconut Oil
Coconut oil has medium-chain triglycerides that burn energy efficiently. According to the Journal of Nutrition, coconut oil aids weight loss when used instead of long-chain triglycerides. Furthermore, in 2010, it was published in the International Journal of Food Sciences and Nutrition that coconut oil helps to reduce appetite and enhance metabolism thereby promoting a healthy weight loss.
Ginseng is a perennial herbal plant that has fleshy roots. Belonging to the genus Panax, ginseng speeds up metabolism, helping to burn some fat. It's also excellent at relieving stress and fatigue. Stress raises the levels of cortisol, a body hormone that encourages formation and deposition of fat causing unhealthy weight gain.
5. Green Tea
Studies have shown three major components in green tea that facilitate weight loss - catechins, caffeine and theanine. Caffeine speeds up metabolic processes to burn some fat. Also, catechins are antioxidant flavonoids that have been shown to interfere with lipid absorption from the intestine.
6. Ensure Adequate Sleep
Sleep deprivation for a period as short as four nights can lead to insulin resistance - a condition in which body tissues become less sensitive to the catabolic (breakdown) actions of insulin. Insulin promotes uptake of glucose into body cells where it is metabolised. However, when insulin sensitivity is impaired, more glucose is available in the blood for conversion into fats.
7. Take Plain, Low-fat Yoghurt
Plain yoghurt contains probiotics that help to maintain a healthy balance in the normal flora of the gut which positively influences digestion and absorption of food substances (including fat)
8. Drink more water and cut down on salt intake
When you drink water throughout the day, it helps to keep you full so that you are less likely to consume those snacks and high-calorie drinks that add to your weight. In addition, cutting down on your dietary intake of salt especially while drinking more water will help you lose water weight very quickly.
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