7 best weight lose tips

Health and Fitness4

1. Water

Water is the primary ingredient in weight loss and it’s not something we should overlook! Weight loss is what happens when water goes out of your body faster than it comes in. Most people do not drink enough water which causes them to retain fluids. A good rule of thumb; if you wish to stay hydrated throughout the day you should aim for 2 litres of water (8 glasses).

2. Protein & Fat

This refers to the percentage of fat vs protein in your diet. You can lose weight eating less fats and more carbs, or eat more fats and fewer carbs. Studies show that diets high in fats and low carb tend to produce the best results. Eating a lot of meats and dairy products are considered fats and cause weight gain, while fruits and vegetables are considered carbs and help the body burn fat.

                  3. Green Leafy Veggies

Green leafy veggies are the easiest way to get some extra vitamins in your diet. Eating these types of foods will give you plenty of fiber, and help you feel full longer. Try to consume at least 4-5 servings per day. Other green veggies like broccoli, spinach, and lettuce are also great choices for adding to your diet.

                                4. Fiber

Fiber is defined as any carbohydrate that passes undigested through the digestive system. There are two types of fibers, soluble and insoluble. Soluble fiber dissolves in water and helps keep the digestive tract clean, while insoluble helps bulk up stools. Foods rich in fiber include whole grains, oats, beans, peas, carrots, apples, apricots, berries, bananas, tomatoes, avocados, sweet potatoes, figs, cucumbers, zucchini, and oranges.

                           5. Omega-3 Fish Oil

Omega-3 fish oil supplements have been proven to reduce inflammation and promote weight loss. They help with brain function, heart health, and joint health. They can also help with skin and hair care. If you're looking to try omega-3 fish oil supplements, make sure to look for ones containing EPA/DHA. These are considered the only type of fatty acids that are critical to human health and are not produced naturally in our bodies. Sources of omega-3 fish oil include salmon, tuna, sardines, anchovies, herring, trout, halibut, cod liver oil, flaxseed oil, walnuts, soybeans, almonds, wheat germ, olive oil, and pumpkin seeds.

         6. Low Glycemic Index Carbs

Carbohydrates are referred to as either simple or complex depending on how many bonds they have. Simple carbs include sugar, starch, fruit juice, white bread, white rice, pasta, and other refined food items. Complex carbs include whole grain breads and cereals, brown rice, legumes, barley, quinoa, oatmeal, and potatoes. Having a low glycemic index means having a slower release of glucose into your bloodstream after consuming. When eaten regularly, low GI carbs help prevent blood sugar spikes and insulin crashes and can help you maintain stable blood sugar levels. As always, moderation is key.

                                    7. B12

B12 is often called the “Miracle Vitamin” because it's involved in over 300 different reactions in the body, including DNA synthesis, nervous system functioning, and even the production of red blood cells. Deficiency of b12 has been linked to nerve damage, memory impairment, depression, and anxiety disorders. Your body doesn't produce b12 naturally, but it can be safely added to your daily diet in supplement form. Sources of b12 include shellfish, meat, milk, cheese, eggs, yogurt, and nutritional yeast.

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