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10 Simple Natural Hacks To Help You Lose Weight Fast

10 Simple Natural Hacks To Help You Lose Weight Fast

Losing weight is not actually a big deal. But many people find it a demanding task. With some dedication and practice you can easily achieve your goal of being slimmer and looking good.

The problem of roaming different shops in the city to find your size will be gone forever. With some simple tasks that you can do at your home, you can easily lose excess weight.

Most people start their weight loss regime but can’t continue it in the long run. And that’s the major reason most people find it difficult to lose weight. It doesn’t matter the extent to which you are prepared but rather how dedicated you are to losing your excess weight.

1. Drink plenty of water.

Drinking more water keeps you hydrated which makes losing weight easier. Keeping the body hydrated helps the heart to pump blood more easily to the muscles through the blood vessels. As a result, it helps the muscles work efficiently which causes fat to dissolve in the body resulting in a slimmer body shape.

Instead of having juice or soda throughout a day, focus on water. Drinking water before a meal can reduce hunger which can be a way to reduce your consumption. Consuming less is key to becoming slimmer.

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2. Lift, throw and move.

Lifting some weights in your home shouldn’t be a very difficult task. You can find a bucket full of water to lift. You can practice lifting some kind of weight on a regular basis after you wake up in the morning, and after not too many days you will notice weight changes.

Throwing objects around your yard such as football or a volleyball can be another drill you can take on. It energizes your muscles and helps your movements to become more agile. Doing these workouts at home can not only make you thinner but also healthier.

3. Morning walk.

Going for a walk every day, especially when it involves leaving your warm bed on a cold morning, is a difficult task to do. But it’s very important if you are really focused on losing your excess weight. Walking every day helps you burn extra calories. It’s more efficient if you walk before your breakfast.

Scientific research shows that walking before breakfast burns more calories from your body fat than after breakfast helping you to lose weight faster. Researchers found that walking at 2mph for around 30 minutes can burn around 75 calories of your body fat while 150 calories can be burned at 4mph.

4. Consume more vegetables and fruits.

Consuming more fruits and vegetables can be beneficial for you in losing weight. As fruits and vegetables are naturally lower in calories, they can be a highly effective addition to your diet. Fruits and vegetables provide fiber that can help you to feel fuller quicker while also helping to keep your digestive system healthy.

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5. Eat at home/avoid pre-packaged food.

Don’t buy food items that list sugar, fructose, glucose and corn syrup as their major ingredients. The food served at restaurants on large plates can also contain high calorie levels. If you are willing to cook more, a better option is to prepare the meal at home.

Also, avoid junk food from the supermarket. Those foods contain high calorie counts that can increase your weight. They can also cause problems for your digestive system. Consuming this sort of food should be minimized as soon as possible if you are wanting to lose weight. You should also be careful about trying weight loss supplements, such as Garcinia Cambogia.

6. Stare at the blue color.

Have you seen any restaurants that were painted in blue, or featured blue on their walls or dining table covers? Researchers have concluded that blue is the color that makes you feel like you are full; the color is considered an appetite suppressant. Hence staring at blue can be a way to consume fewer calories.

Avoid red, yellow, and orange in dining areas as studies have found that these colors boost eating.

7. Watch less TV.

When you spend more time watching TV, there is a greater chance that you will eat more. A bunch of researchers have found that people eat more while they are watching TV. The people who spend more time watching TV eat more often while watching TV and also at other times.

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So, if you manage to watch TV less, there is a chance that you will consume fewer calories which can be a significant factor in losing weight.

8. Avoid white food.

White foods such as white bread and white flour contain large amounts of simple carbohydrates which consequently can lead to weight gain. Instead of having these sorts of sugary products, you can eat plenty of grains or cereals and brown rice.

Research by Harvard University on 74, 000 women showed that those who ate more than two daily portions of cereals were 49 percent less likely to be overweight than those who ate white items such as those listed above.

9. Sleep properly.

Your quality of sleep can also influence your weight. Normally you need 7-8 hours of sleep in a single day. To enjoy sound sleep, soft and clean sheets are a must. Good quality sheets will make a difference on how you feel lying on them.

Sleep problems can contribute to mental health conditions like depression, which in turn have an adverse effect on weight control. So proper sleep and the cure of mental health problems, if any are present, also can have a positive impact on weight loss.

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10. Grab ordinary coffee.

Special coffee drinks from fancy stores can contain several hundred calories. Hence, such items must be avoided. A cup of regular coffee with skim milk has just a small fraction of those calories.

Also you can try non-fat powdered milk in coffee. The skim milk is high in calcium and low in calories and thus it can be beneficial to you in terms of losing weight.

Featured photo credit: Pixabay via pixabay.com

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Nabin Paudyal

Co-Founder, Siplikan Media Group

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Last Updated on November 27, 2020

12 Stretching Exercises to Increase Your Flexibility

12 Stretching Exercises to Increase Your Flexibility

When thinking about stretching and learning how to become flexible, consider you are doing more than just elongating and strengthening your muscles. You are, in fact, improving circulation of the blood (lymphatic system), and optimizing the depth of your breath, which further enhances circulation[1].

Stretching and yoga aren’t just trends; they are practices that have been utilized by humans arguably for hundreds of thousands of years or more. In many cases, modern humans have simply forgotten much of their ancestry, and stretching/yoga is certainly an integral part.

The following stretching routines, if practiced consistently (every day, or a few times a week), will improve your physical and mental well-being, so let’s get into them!

Here’s a breakdown of all the exercises I’ve covered in the video:

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1. Standing Hamstring Stretch

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    • Stand straight and tall with your feet hip-width apart, knees just slightly bent, and arms by your sides.
    • Exhale as you bend forward (think of a door hinge movement at the hips), lowering your head toward the floor (imagine the top of your head being parallel with the floor), while keeping your head, neck, and shoulders relaxed (do not tense up).
    • Wrap your arms around the backs of your legs, or simply grab and hold the back of your legs; holding anywhere from 45 seconds to two minutes.
    • Bend your knees and slowly “roll up” back to the standing position when you’re done.

    2. Downward Dog

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      • Start standing with your feet hip-width apart.
      • While exhaling, hinge at the hips and lower your head toward the floor.
      • Place your hands/palms on the ground.
      • Step back with your feet while keeping a neutral back/spine and with your head/neck in-line with your shoulders and arms.

      3. Deep Lunge and Twist

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        • Start standing with your feet together hip width apart.
        • Take a large step forward with your right foot.
        • Bend your right knee and drop into a lunge, keeping your left leg as straight as you can behind you with your toes on the ground, so you feel a stretch at the front of your left thigh.
        • Place your right hand on the floor or in a pray position, and twist your upper body to the right as you extend your right arm toward the ceiling (for a deeper stretch).
        • Hold for 30 seconds to 2 minutes while taking slow and steady breaths.
        • Repeat on the other side.

        4. Piriformis Stretch

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        See the source image

           

          • Sit on the floor with both legs extended in front of you to start.
          • Cross your left leg over your right, and place your left foot flat on the floor.
          • Place your left hand on the floor behind your body.
          • Place your right hand on your left quad or your right elbow on your left knee (as shown), and press your left leg to the right as you twist your torso to the left.
          • If the spinal rotation causes back discomfort, remove the twist and simply use your right hand to pull your left quad in and to the right.

          5. Figure Four Stretch

          See the source image
            • Lie on your back with your feet flat on the floor.
            • Cross your left foot over your right quad.
            • Lift your right leg off the floor. Grab onto the back of your right leg and gently pull it toward your chest.
            • When you feel a comfortable stretch, hold there.
            • Hold for 30 seconds to 2 minutes.
            • Switch sides and repeat.

            6. 90/90 Stretch

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              • Sit with your right knee bent at 90-degrees in front of you, calf perpendicular to your body and the sole of your foot facing to the left. Keep your left foot flexed.
              • Let your leg rest flat on the floor.
              • Place your left knee to the left of your body, and bend the knee so that your foot faces behind you. Keep your left foot flexed.
              • Keep your right butt cheek on the floor. Try to move the left cheek as close to the floor as possible. It may not be possible if your hips are tight.
              • Hold for 30 seconds to 2 minutes.
              • Repeat on the other side.

              7. Frog Stretch

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              See the source image

                 

                • Start on all fours.
                • Slide your knees wider than shoulder-width apart.
                • Turn your toes out and rest the inner edges of your feet flat on the floor.
                • Ensure your legs are maintaining approximately a 90-degree angle (squared off).
                • Shift your hips back toward your heels.
                • Move from your hands down to your forearms to get a deeper stretch, if possible.
                • Hold for for 30 seconds to 2 minutes.

                8. Butterfly Stretch

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                  • Sit tall on the floor with the soles of your feet together, knees bent out to the sides.
                  • Hold onto your feet (or ankles), engage your abs slightly to keep an upright posture with steady breathing, and slowly lower your body toward your feet as far as you can while pressing your knees toward the floor. Keep a neutral spine during this stretch.
                  • If you cannot lower your torso, then simply hold the stretch and aim to lower your knees closer to the ground gradually.
                  • Hold this stretch for 30 seconds to 2 minutes.

                  9. Tricep Stretch

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                    • Kneel, sit, or stand tall with feet hip-width apart, arms extended overhead.
                    • Bend your right elbow and reach your right hand to touch the top middle of your back.
                    • Reach your left hand overhead and grasp just below your right elbow.
                    • Gently pull your right elbow down and toward your head.
                    • Switch arms and repeat.

                    10. Extended Puppy Pose

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                    See the source image
                      • Start on all fours.
                      • Move your arms forward a few inches.
                      • Push your hips up and back halfway toward your heels, or until you feel a deep stretch.
                      • Push through the palms of your hands to keep your arms straight and engaged.
                      • Hold for 30 seconds to 2 minutes.

                      11. Neck Stretch and Release

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                        • Stand with feet shoulder-width apart, or sit down with your back straight and chest lifted.
                        • Drop your right ear to your right shoulder.
                        • To deepen the stretch, gently press down on your head with your right hand.
                        • Hold for 30 seconds to 2 minutes.

                        12. Standing Quad Stretch

                        See the source image
                          • Stand with your feet together.
                          • Bend your left knee and use your left hand to pull your left foot toward your butt. Keep your knees together.
                          • If you need to, put one hand on a wall for balance.
                          • Squeeze your glutes to increase the stretch in the front of your legs.
                          • Hold for 30 seconds to 2 minutes.
                          • Repeat on the other leg.

                          Conclusion

                          The key take away here is that consistency with your stretching routine, followed by good quality sleep and lots of hydration, will instantly begin to improve your quality of life. Find which stretches feel the best in your body and add them to a daily routine you can enjoy.

                          More on How to Become Flexible

                          Featured photo credit: Scott Broome via unsplash.com

                          Reference

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