Losing weight can feel like an uphill battle.
Luckily there is a myriad of methods you can apply to burn off those extra kilograms. Dieting is a proven way to lose weight but, meticulously counting calories can take the joy out of eating.
Here are nine proven ways to burn of kilograms without dieting…
1. Try Intermitted Fasting
Intermitted Fasting (IF) is not a diet but a pattern of eating. You fast for short periods of time and generally eat your meals within a certain time period each day.
The most common intermittent fasting methods include the following:
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Alternate day fasting (ADF):
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Fast every other day and eat normally on non-fasting days.
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The 5:2 diet:
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Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.
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The 16/8 method:
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Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m.
2. Sleep more
Sleeping for less than five to six hours can slow down your metabolism. If your metabolism is slow, your body will store unused energy as fat. Insufficient sleep can also cause a surge in the production of insulin and cortisol, which in turn, will induce fat storage. Numerous research has been done about the connection between sleep and body weight like the 2010 study in the Annals of Internal Medicine journal that found that just three extra hours of sleep resulted in subjects burning 400 calories a night.
3. Do cardio before breakfast
A short 20-minute cardio workout before breakfast will do wonders for weight loss. Your body will burn more fat than carbs. A study from the British Journal of Nutrition found that participants, who did cardio before eating, burned 20 percent more fat than those who ate a meal beforehand.
4. Drink more water
Drinking about half a litre of water before you eat a meal can boost your metabolism and reduce hunger.
5. Eat more protein
Protein can regulate your appetite hormones and help you feel full for longer. Research done on young adults has shown that a high protein breakfast keeps you feeling full for hours. The feeling of fullness will help reduce cravings and overeating.
Good sources of protein include shellfish, eggs, almonds, chicken, milk and, lentils. Yet, you don’t have to change your entire diet, an easy way to boost your protein intake is to drink a couple of protein shakes each day.
Apart from creating a feeling of fullness, protein also helps build muscle. Muscle gain will help with fat loss. For every extra kilogram of muscle you gain, your body will burn more calories even when it’s resting.
6. Manage your stress levels
When you are stressed, the hormones adrenaline and cortisol, are released. If you are under constant stress, cortisol can remain in your bloodstream and increase your appetite. If you eat more and do not use this energy in a fight or flight response, your body will store it as fat.
You can manage your stress levels by:
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- Removing stressors (if possible)
- Exercising
- Meditating
- Practicing breathing and relaxation techniques
- Getting enough sleep
- Spending time outdoors
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7. Weightlifting
Lifting weights will burn calories and build muscle. Muscles need lots of energy to repair and rebuild. When you gain muscle, less energy will be stored as fat since it will be used to nourish your muscles.
8. Increase your vitamin D levels
A vitamin D deficiency can slow down your metabolism and even cause metabolic syndrome, depression, and anxiety, all of which will contribute to weight gain.
Try spending at least 30 minutes in the sun each day to increase your vitamin D levels. Additionally, you can also boost your vitamin D levels by taking a supplement or drinking drinks like fortified orange juice.
9. Practice mindful eating
Paying attention to how and where you eat, is the practice of mindful eating. People live busy lives and are inclined to eat quickly and on the run. When you curate a good eating environment, you will become more aware of what you eat on a daily basis and enjoy your food more.
Techniques for mindful eating include:
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Sitting down to eat:
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Pay attention to the food and enjoy the experience.
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Avoiding distractions while eating:
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Do not turn on the TV, or a laptop.
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Eating slowly:
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Take time to chew and savour the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
Takeaway
Dieting can be joyless so trying other weight loss methods can help you get in shape. For the best results, you can always combine these nine tips with a good diet and a supplement like Manna Blood Sugar Support that helps to stop cravings, and surely you will shed some extra kilograms.
