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A strict diet, as people who have tried it know, does not produce exceptional results and can also be harmful to health. Whatever little result is achieved it lasts in the short term and the majority of people gain all the weight back within a short period of time. For this reason, people who want to lose weight permanently need to take a healthy, balanced approach to losing weight, eating and moving, staying active, adopting healthy lifestyle habits, and using effective strategies to push the body to burn stored fat. The wrong diet will lead to completely opposite results, forcing the body to go into starvation mode. In this state, the body conserves energy by burning fewer calories and storing more fat. Crash diets or fad diets that rely on starvation without taking into account the body’s energy requirements teach the body to survive on fewer calories, and in the future, this adaptability will make weight loss very difficult. You can even develop health problems, hair loss, and skin problems. In addition, most of the weight you lose is not fat, but rather consists mostly of water and muscle. Therefore, it is better to lose weight by following the diet plans that have taken into account all these factors mentioned above, and you can find this plan in the Rati Beauty Diet, where the diet plans are made to achieve faster weight loss without compromising on nutrition or health. This way, you will feel better and have more success in the long run! Plus, read about 8 different ways to get your body to burn fat.
1. Get in a calorie deficit without compromising on nutrition:
When a caloric deficit is created, the body digs into its stored fat reserves to meet its energy needs. To create a calorie deficit, choose foods that are nutrient-dense, which means that they provide a lot of nutrients in relation to their caloric content. Examples include leafy greens, colorful vegetables, whole grains and lean proteins. Practice portion control, exercise frequently, be more physically active, etc Rati Beauty diet plans, We show you how to bring all of these factors together to achieve a calorie deficit without compromising nutrition. Subscribe to Rati Beauty app for more details.
2. Cut back on sugar, added sugar, and refined carbs.
Sugar and added sugars contain a large number of empty calories without any significant nutritional value. Eating sugary foods and drinks can lead to a high intake of empty calories, which can contribute to weight gain. Also, when you consume foods high in added sugars, your blood sugar levels can spike rapidly followed by a subsequent crash. This sudden spike and drop in blood sugar leads to increased hunger and food cravings, which leads to overeating and weight gain. Most importantly, excess sugar in the bloodstream can be converted and stored as body fat, especially in the form of belly fat. Therefore, cut down on sugar and added sugar, which is usually found in foods such as baked goods, cookies, crackers, soft drinks, etc., and cut back on foods made with refined carbohydrates (as they raise blood sugar quickly). It will be a big step in achieving faster weight loss.
3. Combine Carbs and Protein:
Protein takes longer to digest than carbohydrates, so getting a source of protein while eating carbs can slow digestion, prevent blood sugar spikes, and keep your sugar full for longer. Protein has a higher thermic effect compared to carbohydrates, which means the body burns more calories to digest and utilize it. By including protein with carbohydrates, you slightly increase your total energy expenditure during digestion, which may contribute to weight loss.
4. Switch to HIIT instead of Cardio Steady State Cardio:
In addition to eating a healthy diet, exercise and physical activity help the body access stored fat. Cardio is a very popular form of exercise (cycling, jogging, walking, swimming, elliptical training, etc.), and is believed to lead to weight loss by helping you burn calories during your workout; However, HIIT (high-intensity interval training) is believed to be more effective at burning calories than cardio in half the time (these exercises are done in short 10-30 second intervals). HIIT also has a greater afterburn effect because it increases oxygen demand long after your HIIT workout is over, which leads to an increased metabolism and continued burning of calories while your body recovers. Experts also say that HIIT is better than steady-state cardio for getting rid of belly fat. So, do short HIIT routines to boost your metabolism and burn more calories.
5. Find Effective Ways to Increase Metabolism:
A strong metabolism causes us to burn more calories, and if we can find ways to boost our metabolism, we can speed up the process of losing those extra pounds and reach our goal weight sooner. From being physically active, consuming nutrient-dense foods, getting enough sleep, to cutting out processed foods – all of these factors help kick-start your sluggish metabolism. Additionally, read about “12 ways to boost your metabolism to burn fat” in this article.
6. Take care of your gut health:
Prebiotics and probiotics play important roles in improving gut health, which in turn can have positive effects on weight loss. A healthy gut promotes efficient digestion, better nutrient absorption (Thus reducing cravings), and better regulation of hormones affecting hunger, satiety, and fat storage. Prebiotics, found in some foods like garlic, onions, bananas, whole grains, etc., are a form of fiber that acts as food for the healthy bacteria in the gut. By eating prebiotic-rich foods, you promote the growth and activity of beneficial gut bacteria. These bacteria help maintain a balanced gut microbiome, which is associated with various health benefits, including improved digestion, improved immune function, appetite regulation, and a healthy metabolism. They can also increase feelings of fullness and satiety, which can lead to lower calorie intake. On the other hand, probiotics are live, beneficial bacteria that can be found in fermented foods like yogurt, kefir, sauerkraut, kimchi, etc. Probiotics can improve gut health by promoting a balanced microbiome, reducing harmful bacteria, and supporting intestinal barrier function. This can improve digestion, reduce inflammation, reduce food cravings, and better control appetite. When the gut is healthy, it is easier to lose weight. Also read: “5 gut-friendly food combos for lunch.”
7. Stay Hydrated:
H2O does more than hydrate your body, it is needed to operate a range of physiological functions. We often confuse thirst signals with hunger pangs, and instead of reaching for a glass of water, we tend to dig into a packet of potato chips. By staying well hydrated, you can better distinguish true hunger from thirst, which may prevent overeating. Consuming enough water plays an important role in the fat burning process as well, which helps in breaking down the fats in the body. Additionally, getting well hydrated can help you perform better during your workouts, allowing you to burn more calories and fat.
8. Improved Sleep and Stress Management:
Studies have found strong links between poor sleep, chronic stress, and obesity. Sleep deprivation slows your metabolism, impairs the action of appetite-regulating hormones like ghrelin and leptin, plus increases cravings for unhealthy food the next day. Sleeping less than 5 hours reduces our fat burning rate. Therefore, make sure that you get at least 8 hours of sleep every night to push your body to burn more fat. In the same way, stress has been found to have a direct effect on weight gain. Stress has been shown to be a major cause of a number of lifestyle ailments, including high blood pressure, increased blood sugar levels, insomnia, cholesterol, and a number of cardiovascular diseases, to name a few. Cortisol, the stress hormone, increases cravings for unhealthy foods and encourages the body to store fat instead of burning it all. When you follow a proper sleep routine, get enough sleep and manage stress better, you will notice how your body responds better to your diet and exercise routine.
Summary A balanced diet, regular physical activity, and healthy lifestyle habits are essential to losing weight, and you can find them all in the Rati Beauty app. Our weight loss systems and programs are designed in such a way as to easily push your body to access stored fat. Download the Rati Beauty app for more details.
12 ways to boost your metabolism to burn fat
5 gut-friendly food combos for lunch
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