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11 Healthy Habits That Help You Lose Weight Quickly

habits that help you lose weight

It is very important to follow healthy habits. However, weight loss is all about adopting pleasant habits and following a healthy lifestyle. Here are 11 healthy habits that help you lose weight quickly.

1. Drink Much Water

You know how much less water you consume each day if you pay attention to your water intake. However, 65% of our body comprises water, and a lot of water consumption plays an important role in fat loss or weight loss (1, 2, 3).

Water does not detoxify your body but plays a major role in weight loss. Therefore, drink at least 12 glasses of water every day.

2. Never Drink Soda Again

Many people are addicted to soda, and they can’t eat without it. Toss this habit once and for all if you are one of those people. However, soda is a Suger liquid, and it immediately spikes your insulin and increases belly and liver fat (4, 5, 6, 7).

Soda is the key cause of obesity, type 2 diabetes, and weak bones, and other severe health problems.

3. Do Not Drink Canned Juices

If you like to drink juice, make your own fresh fruit juice. However, there are tons of fructose and artificial flavor are present in canned fruit juices. Fresh fruits, including cherries, grapefruit, apricots, pears, apple oranges, and plums, are medium glycemic carbohydrates. It does not spike insulin levels. However, limit fresh fruit juice in your diet if weight loss is the goal (8, 9, 10, 11).

Fresh fruits also contain sugar. Therefore, it doesn’t have a drastic effect on insulin levels.

4. Drink 3 cups of black coffee Everyday

Coffee drinker feels less hungry and the caffeine in the coffee acts as an appetite suppressant. Avoid taking coffee with sugar (12, 13).

Coffee can boost your metabolism. In addition, it contains tons of antioxidants great for your health.

5. Eat 6 small meals

Eat one small meal after every 2 – 3 hours to improve your energy levels.
However, you can divide your daily meals into six small meals. Therefore, it will boost your metabolism and burn more calories (15, 16).

Eating small meals will flatten your stomach, improve digestion, and vitamins, minerals, absorption.

6. Always Eat foods high in fiber

Fiber keeps the digestive tract smooth, and it is one of the most essential elements in weight loss. All dark green vegetables, nuts, berries, bran cereal, oatmeal, popcorn, brown rice, whole grains, and beans are high in fiber (17, 18, 19, 20).

People who consume fiber-rich food have less appetite. Therefore, Consume at least 40 grams of fiber a day.

7. Always Eat Food High in Potassium

Potassium doesn’t have a direct effect on weight loss but it can support blood pressure, cardiovascular health, bone strength, and overall body performance. However, it also levels sodium balance in the body (21).

There are many Vegetables and fruits rich in potassium:

Vegetables: Sweet potatoes, spinach, broccoli, mushrooms, peas, zucchini, cucumbers and all green leaves (salad).

Fruits: Bananas, oranges, apricots, and grapefruits.

Dried Fruits: Raisins, dried apricots, prunes, and dates.

Ingesting potassium-rich food gives you the potential to blast the belly fat during the exercise and other physical activities.

8. Eat Foods High in Lean Protein

Here are some examples of lean protein sources:

Skinless Chicken, Fish, Turkey, Lean Beef, Egg Whites and whey protein powder.

Protein is one of the most important building blocks for maintaining lean body mass, and it plays an important role by satisfying the hunger in the weight loss process. Therefore, it is very important to eat foods high in lean protein (22, 23, 24, 25).

Whey protein is one of the most effective macronutrients for weight loss.

9. Limit Carbohydrate Intake

Excellent carbohydrate sources:

Whole grain bread, Sweet potatoes, Oatmeal, Brown rice, cereals, Barley, Rye, Lentils, Grapefruits, Dried apricots, Apples, Pears, Bananas, Low-fat yogurt, Skim milk, Plums, Peaches, Oranges, Grapes, Kiwi, Cherries, Vegetables of all kinds (26, 27, 28).

Poor carbohydrate sources:

White Bread, table Suger, White Rice.

Most of the carbohydrates in your food plan must include low glycemic types. Therefore, it will supply your body with a gradual release of sugars.

All the carbohydrates you consume will break down into glucose in the body. Thus, it is very important to limit carbohydrate in your diet.

10. Always Consume Good Fat

Good Fats:

Fish Oil EPA DHA Omega-3, olive oil, and avocados (29, 30).

Sources of fat to avoid:

Butter, high-fat red meats, whole milk, margarine, processed vegetable, fried meals, hydrogenated food.

Research shows consuming good fat has positive effects on your weight loss. People think all fat is equal and advises them to avoid fat. Therefore, the concept that fats are not good for you is not true. There is no doubt about fats such as saturated and trans fatty acids should be prevented.

Your 25% daily caloric intake should come from eating good fat. Fat contributes to hunger reduction and enhances testosterone production in your body.

11. Perform HIIT (High-intensity interval training)

According to the research, HIIT reduces exercise time, while the results are better than the endurance exercises (31, 32, 33, 34, 35, 36, 37).

Here some high-intensity interval training you can perform in your living room:

Burpees, jumping jacks, squats and raised arm circle.

Perform HIIT for 30 minutes at least 4 times a week.

The Bottom Line

Keeping a food journal is important to your success because you need it to test and analyze your current eating patterns. If your fat loss efforts are dormant, you can find the answer in your food journal. Reward yourself with your favorite food or favorite meal 1 time per week, not 1 time per day.

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Naeem Durrani BSc
Naeem Durrani is a freelance journalist who specializes in health and wellness innovation. His interests include medical research, nutrition, and the scientific evidence around effective wellness practices that empower people to positively transform their lives.
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