If you have been struggling to release excess weight for a while, you’ve likely tried a number of diets and strategies that haven’t worked. The good news is, that it is possible to burn fat naturally without following yet another fad diet. Rather, it is about gentle exercise every day combined with nutrient dense foods that both aid in weight loss and improve overall health at the same time.
When green tea is consumed, it increases thermogenesis or the rate at which your body burns calories. This means that you can do the same level of activity but burn more calories throughout the day.
In one study, participants were given green tea on a daily basis, but made no changes to the food they ate or exercise they did. At the end of 90 days, participants lost an average of 2.64 pounds, ¾ inch from their waistline and reduced their body mass index—not bad considering that no dietary or exercise changes were part of the study.
In another 12-week study, participants were placed on a diet where they were provided three meals per day. All the food was prepared for the participants. Half of the group consumed green tea. Those in the green tea group lost significantly more weight—24 pounds—over the 12-week period.
Aside from weight loss, there are many health benefits to drinking green tea, including preventing cancer, reducing inflammation, and overall heart health.
When you think about weight loss, you might think you should minimize fat consumption. This type of thinking may be sabotaging your weight loss efforts. Instead, think about consuming the right types of fat. One of the fats that has been found to be beneficial for weight loss is coconut oil.
Consuming coconut oil is very different than consuming other types of fat, because it reacts differently within your body. Most types of dietary fats contain long-chain fatty acids, but coconut oil contains medium-chain triglycerides (MCTs), which are metabolised in a unique way.
When you consume the MCTs in coconut oil, they move from the digestive tract to the liver. Since the MCTs in coconut oil are “thermogenic,” meaning that they require a higher amount of energy to digest and metabolize, they help to boost your metabolism and provide you with additional energy throughout the day.
Since the body processes MCTs in this way, they increase the energy that is expended (compared with other types of fats). When energy is used at higher levels, fat loss occurs.
Flax seeds are high in both soluble and insoluble fibre, which are important elements of a healthy diet. Fibre is beneficial for weight loss in a few ways.
First, it helps you feel full for a longer period of time, helping you consume less food.
Second, the fibre content in flax seeds helps control your blood sugar levels. Maintaining lower blood sugar levels supports weight loss, because when your blood sugar levels are high, your body is more likely to store fat.
Flax seeds also contain omega-3 essential fatty acids which have been shown to boost metabolism and speed up weight loss. And like fibre, the healthy fats found in flax seeds are beneficial because they slow down digestion and help keep you satiated.
Though it sounds too simple to be true, there are several reasons why drinking adequate amounts of water throughout the day can help you release excess weight.
When you are well hydrated, your organs are able to perform more optimally. This allows your metabolism to speed up, which means you’ll burn calories more quickly. Even mild dehydration will slow down your metabolism.
Natural waste is produced in your body each day from basic functions such as breathing and digesting food. Getting rid of these toxins can be helpful for weight loss, because toxins are stored in fat cells. Water is a great way to flush toxins out of your body.
When you are dehydrated, the blood volume in your body is reduced. Decreased blood volume levels results in lower energy levels, which makes it difficult for you to stay active.
By drinking more water, you’ll naturally end up drinking fewer high-calorie, sugary drinks. Did you know that 75% of the American population is chronically dehydrated? And in 37% of Americans, the thirst mechanism is so weak that it is mistaken for hunger. By simply drinking more water, you may notice that you become less hungry.
Dark Leafy Greens
Leafy green vegetables are one of the healthiest and most nutrient-dense foods you can eat. Eating foods with high nutrient levels will keep you satiated longer thereby reducing cravings, because your body is getting the nutrition that it needs.
Leafy greens are low in calories and they’re a great source of fibre, which digests slowly and therefore keeps your stomach feeling full for a longer period of time.
The fibre in leafy green vegetables also helps regulate your blood sugar levels. Keeping your blood sugar in check will make it easier for you to lose fat and prevent weight gain.
If you really want to supercharge your weight loss, start adding collard greens, cabbage, kale and Bok Choi to your diet. These dark, leafy greens are also cruciferous vegetables, so they pack a powerful nutritional boost. They’re heartier and contain more fibre than other greens.