How fast you lose weight largely depends on your metabolism and other factors unique to you, including physical activity and body composition. Weight loss is pegged on the concept of calories in and calories out. This means that you have to eat less than you burn for you to lose weight.

If you are looking to speed up weight loss, be mindful of the foods you eat. Noticing where your calories come from enables you to make better short and long-term choices.

Weight loss, health, and body image are complex subjects that require guidance. In this article, you will find integrity-based, science-backed reporting and insight on a healthy way of losing weight.

Sugarless Coffee

A daily cup of black coffee helps you stay wide awake and active throughout the day and has many hidden benefits. One of the most underrated benefits is that black coffee helps in your journey of weight loss.  Skip the temptation to cream and sugar your coffee if you want to lose weight or maintain a healthy weight. Instead, opt for it black with no sugar in it. Black coffee contains zero calories. Coffee helps in boosting metabolism and speeds up the fat-burning process. An 8-ounce cup of black coffee contains:

  • Fat -0%
  • Cholesterol – 0%
  • Sodium – 0%
  • Carbohydrates – 0%
  • Sugar – 0%
  • Potassium –  0%

Swap Soda for Unsweetened Tea

Did you know that soda, juice, and sports drink have no nutritional value but are high in calories? One can of soda accounts for about 200 calories on average. Consuming one can of soda every day translates into about eight pounds of weight gain in a year. Swapping sugary sodas and drinks with unsweetened tea, hot or iced, will aid your weight loss. Tea has no calories and has fat-melting properties. Green tea is considered the best for weight loss.

Sugary drinks are quick to digest and rapidly convert into glucose. Once excess glucose enters the blood, a hormone known as insulin is stimulated, promoting fat storage in the body and contributing to weight gain.

Get Enough Sleep

Believe it or not, not getting the recommended 7-8 hours of sleep puts you at risk of weight gain. Poor sleep patterns increase your appetite as the body releases two hormones associated with hunger: Ghrelin and Leptin. Ghrelin is a hormone released in the stomach that signals hunger in the brain. Leptin, on the other hand, is released from fat cells. Both of these hormones are more active when you are awake.

Research suggests that insufficient or poor-quality sleep slows down the conversion of calories into energy through metabolism. When metabolism is less effective, the body may store unused energy as fat.

Eat More Vegetables and Fruits

Vegetables contain a lot of fiber and water. They are naturally low in fat and calories and are filling and therefore ideal for weight loss. Using more fruits and vegetables is a safe and healthy way to lose and maintain weight. Diets rich in fruits and vegetables may also reduce the risk of some cancer types and other chronic diseases.

Vegetables help prevent dips and spikes in your energy levels. They contain fiber that helps regulate your blood sugar. Replacing junk food with vegetables will ensure that your meals contain antioxidants, fiber, and vitamins, unlike junk foods that lack nutrients.  

Manage Your Stress Levels

Stress can have a direct impact on your weight. It may cause weight loss or weight gain, and this differs from one person to another.  Stress may lead you to overfeed, leading to weight gain. On the other hand, stress may lead you to eat less and therefore cause you to lose weight. When stressed, your body goes into “fight or flight” mode. This is a psychological mechanism that tells your body that it must respond to the perceived threat. Your body then releases hormones that will cause you to overeat or have no desire for food.

It calls for understanding what stress does to your body and managing the triggers to avoid weight gain or loss due to stress.

Eat Spicy Food

If you are looking to lose weight, you will find jalapeno and cayenne peppers helpful in your weight loss journey. These contain capsaicin, a compound that increases your body’s release of stress hormones such as adrenaline, which speed up your ability to burn weight. Eating hot pepper may also help you eat more slowly and avoid overeating.

Spicy food raises your metabolism, therefore, burning extra calories. Eating a portion of spicy food can temporarily boost your metabolism by eight percent.

Exercise

Thirty minutes of aerobic activity before your evening meal increases your metabolic rate and may keep it elevated for another two or three hours after you have stopped moving. The best exercises for weight loss include:

  • Cycling
  • Jogging or running
  • Walking
  • Weight training
  • Pilates
  • Yoga