You don’t need to count calories, cut calories, or cut carbs. There are ways you can feel better without this. Weight loss is not the same as fat loss. You might lose a little water weight, but if you want to change your body composition, there are other things that you can do, such as changing the number of calories in or out (or both). Ahead are some ways which will help speed up your metabolism and upgrade your routine in just a few days.
Drink Two Glasses of Water Before Every Meal
Drink water to lose water. Drink at least 64 ounces of water every day to avoid being thirsty. Drink lots when you start your meal so that you will not be hungry. Avoid seltzer or sparkling water because it can make you feel bloated, and it isn’t easy to drink lots of them.
The difference between feeling lean or feeling bloated maybe just a few pounds. You can retain up to five pounds of water, says Jeffrey Morrison, the founder of the Morrison Center in New York. Drinking water and taking tea that gets rid of fluid (like dandelion or fennel) can help you feel less bloated. Other ways to make yourself feel less bloated are drinking celery juice from a juice joint and taking parsley capsules twice a day.
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Get Eight Hours of Sleep
When you sleep for seven-and-a-half to eight hours, your body can get rid of stress hormones. Your metabolism will also improve. Taking a vitamin D3 supplement may help you sleep better and make it easier to lose weight. It is thought that when vitamin D3 is low, the hunger hormone increases and when someone has enough vitamin D3, the natural sleep aid melatonin works more easily. The recommended amount of D3 is 2,000 IU each day.
Try Fasting Overnight
Doctors say that you need to eat at least two hours before bed. If you don’t, your body will not have enough time to digest, and it might be hard for you to sleep. It is also important for you to get a lot of sleep because your body might crave more processed carbs like cookies and cake if you do not get enough. This can cause people to overeat.
Avoid Processed Foods
Which means you should not eat chips, cookies, and candy. It would help if you also avoided bread, pasta, cheese when they are from the store. But you can eat toast or things that are made with whole-grain flour. It is better for your body than white flour.
Do not eat any dairy, including Greek yogurt. “Foods that offer the most volume for your calories—think fruits, vegetables, and broth-based soups—help you feel psychologically and physically fuller,” says Barbara Rolls from Pennsylvania State University.
Strengthen Your Core
Strengthening your corset muscles is a good idea. A celebrity trainer, who has worked with Khloe Kardashian, suggests doing this simple plank sequence every day: Get into a plank position (forearms on the floor, core and glutes engaged, legs straight) at just less than arm’s length from a wall.
While keeping your core centred—don’t move side to side—alternate touching the wall with each hand as many times as possible in one minute. Repeat five times. The goal: Every round, tap the wall more times, says Peterson.
Ditch Alcohol Completely
One reason not to drink alcohol is that it can affect your sleep and make you hungry. Two, it might cause you to hold on to water. Three, if you drink too much alcohol, then the rest of the day will be harder for you because you won’t use any of those calories from drinking that drink.
Try High-Intensity Interval Training (HIIT)
Your spinning class will burn calories. It’s not as good for you as high-intensity interval training. Oliver Lee, a trainer at Barry’s Bootcamp in New York, recommends this exercise:
For each exercise, go fast and intensely for 40 seconds and then rest for 20 seconds. Repeat the sequence four to six times.
- Fast feet.
- 180-degree squat jumps.
- Squat to sidekick (alternating legs).
- Two push-ups into four mountain climbers.
- Finish with shoulder-tap burpees: Go into a plank, touch each shoulder with the opposite hand four times, then jump up into the air.
Focus on Protein and Fiber
You may feel full for a long time if you eat both foods. You can choose between breakfast, lunch or dinner. For example, chia pudding with berries for breakfast, a green salad with shrimp for lunch, and wild salmon with roasted cauliflower for dinner.
Consider Time-Restricted Feeding
Studies have shown that intermittent fasting has many benefits. It is hard to follow this practice, but Alpert suggests time-restricted feeding. You can eat dinner early and then fast for 12 to 14 hours before eating breakfast. This will help you get the benefits of fasting without being tempted during the day because you’re sleeping.