Exercise at least 30 minutes, most days. It goes without say that exercise helps stimulate your metabolism and helps create the caloric deficit necessary for weight loss. The more lean body mass you have, the higher your metabolic rate tends to be. To aid in the caloric deficit, decrease your portion sizes at every meal.
Drink lots of water – aim for 7 to 8 glasses every day. In addition to staying hydrated, research shows that drinking two glasses (8 ounces) of water before every meal, in combination with a reduction in portion size, can help you lose weight and keep it off for up to one year.
Aim to sleep at least 7 hours every night. Research has demonstrated that the hormones leptin and ghrelin, both of which affect feelings of fullness and hunger, are affected by how much or little you sleep. Furthermore, good quality sleep allows your body to repair any cellular or systemic damage accrued throughout the day.
Give your metabolism a boost. Try supplementing with Xanthigen and/or l-arginine. Xanthigen is a combination of brown seaweed and pomegranate seed oil extracts. Brown seaweed contains the compound fucoxanthin, which increases the rate at which the body metabolizes calories, and pomegranate seed oil contains punicic acids, which decreases the accumulation of liver fat. Research has indicated that these two compounds are more effective in reducing weight in combination, rather than alone. L-arginine is a semi-essential amino acid, meaning that the body can make it under some circumstances, but in other situations, you have to obtain it via your diet. L-arginine is converted to nitric oxide, which helps increase blood flow via vasodilation, or the widening of blood vessels.
Best foods to eat
Chili peppers. Chili peppers are known to be hot and spicy. These are actually one of the best foods for burning calories. They contain capsaicin which helps boost your metabolic rate and as a result helps the body burn more calories right after eating them.
Apples. The best kind of apples to eat are green apples. Specifically, granny smith green apples. This is because green apples are rich in dietary fiber and help you feel fuller for a longer amount of time. Prior research has shown that dietary fiber is can help with weight loss as it curbs your appetite.
Eggs. People who consume eggs for breakfast, eat roughly 330 fewer calories daily compared to those who eat cereal, toast, or bagels for their morning meal.
Oats. Oats keep you fuller longer because they absorb liquid like a sponge. You’ll eat less calories, but feel full until lunchtime.
Cauliflower. Cauliflower contains no fat. It is rich in Vitamin C, vitamin K, and fiber. It will also make you feel fuller longer because will take you longer to chew, giving your body more time to realize that you are actually full.
Celery. Celery is made up of 75 percent water and 25 percent fiber. Because it is rich in water, you are able to burn more calories while eating it as opposed to gaining them. Celery is a great snack while trying to lose weight because it takes more calories to eat celery than celery contains.
Tomatoes. Tomatoes are rich in flavor and lycopene. It is actually the lycopene that gives tomatoes their vibrant red color. They are rich in vitamin C and low in calories. Tomatoes are also an antioxidant which helps lower the risk of heart attacks and strokes. Prior research says that cooked tomatoes are the most beneficial.