Summer Fat Loss Tips To Start Now

Most of us know to lose weight you need to have a healthy diet and exercise routine. There are more factors to consider, things like sleep, stress, and the types of workouts you do can have a major impact on weight loss. When you make a few changes to your daily routine you can start to see the weight loss results you want. Here are some summer fat loss tips you can start right now.

Eat More Protein

Protein is an important part of a healthy diet and overall weight loss. It’s the most important nutrient for weight loss. Protein changes many weight regulating hormones reducing the hunger hormone ghrelin. Studies have show that a high protein diet can cut cravings, increase feeling satisfied, and boost metabolism.

Resistance Training Workouts

Resistance training builds muscle and having more muscle burns more calories at rest. It helps protect against osteoporosis by preserving bone density. Adding weights and body weight exercises to your workouts are good ways to build muscle and burn more fat.

Drink More Water

Drinking more water helps increase the amount of calories burned. One study showed it could temporarily increase the amount of calories burned by 30%. It’s also been shown that drinking water before your meal may increase weight loss and help reduce the amount of calories consumed.

Set a Sleep Schedule

Sleep is very important when trying to lose weight. It may even be as important as diet and exercise. Several studies show that lack of quality sleep can lead to metabolic disorders, weight gain, and other chronic health conditions. It has been shown there is a connection between quality sleep and a healthy body weight. This connection makes sense because hunger is control by hormones, ghrelin and leptin. Ghrelin promotes hunger, and leptin makes you feel full. A lack of sleep can affect how these hormones are regulated and lead to an increased appetite.

Fiber

Fiber is very helpful when trying to lose weight as it helps to slow the emptying of your stomach and keeps your full longer. Increasing fiber intake can help decrease your overall calorie consumption throughout the day. Fiber feeds the good gut bacteria, known as prebiotic fiber that’s beneficial for a healthy body weight.

Control Stress

Stress can have an effect on weight over time. Stress raises the hormone cortisol that can prevent you from losing weight. When under stress the adrenal glands release adrenaline and cortisol resulting in glucose being released into the bloodstream. This causes the metabolism to slow down, making it harder to lose weight. Making it a priority to lower stress levels with things like exercise, meditation, and journaling can have a major impact on your weight.

Probiotic Supplement

Probiotics are the good bacteria that support gut health. Studies have shown that probiotics help to promote weight loss by increasing the excretion of fat and changes hormone levels to reduce appetite. Studies have found that those of a healthy weight have a different gut bacteria than those that are overweight. It is believed that those who are obese have less diverse gut bacteria than lean people. Obese people who have less diverse gut bacteria tend to gain more weight that those with a more diverse gut bacteria.

Intermittent Fasting

Intermittent fasting is when you eat and fast during certain hours of the day. It has been shown to be effective for weight loss as it may enhance the metabolism increasing the amount of calories burned at rest. Intermittent fasting works by helping you eat fewer calories throughout the day. It can be an easier alternative to counting calories by having time restrictions for when you can eat.

Reduce Sugar

Added sugar is one of the main contributors to weight gain and other health issues, like diabetes and heart disease. Foods that contain high amounts of added sugar are high in calories without the vitamins, minerals, fiber and protein that the body needs to function. To lose weight you need to keep sugar foods to a minimum, things like soda, candy and fruit juice. By doing so you will find it easier to lose weight and have better health overall.