Get enough sleep
A study published in the journal Annals of Internal Medicine found that people who slept for 8.5 hours in night for two weeks lost nearly twice as much weight than people who slept 5.5 hours a night. This happened when they follow the same diet and workout plan. It happens so because when you get a good nightís sleep, hunger hormones such as ghrelin and leptin stay within limit. It means that when you get up in the morning you will not be hungry and eat anything that you can get your hands on.
On the other hand, when you skip sleep, the reward zones in your brain become more attractive towards fatty and sugary treats. Another scientific study found that people who did not get enough sleep consumed an average of 385 extra calories that day.
Eat every 3 to 4 hours
Even though it may sound counterintuitive it works for you. When you consume meals frequently it helps in combating fat gain by providing your body long-lasting energy and preventing intense hunger. When you suffer from intense hunger you make your rational food choices and also over eat. At each meal, you should fill half of your plate with fruits and vegetables, one quarter with whole grain and one quarter with lean protein. The lean protein sources include beans, nuts, eggs, fish and poultry. When you consume such nutrient rich foods, they will increase satiety by slowing digestion and absorption of food in the stomach. As a result of that you will consume fewer calories and that will help you to lose weight.
If you really want to lose weight, it is important to go for strength training. Strength training does not necessarily mean that you are trying to increase your muscles. If you can build some muscle, itís good for you because muscle mass will increase your metabolic rate. When you build more muscle through weight training, it will increase your calorie burn. Go for strength training at least three days in a week. It is always better to talk to a professional and find out what will be suitable for you depending on your present state. Try to perform 8 to 12 reps per set while taking a 45 to 90 second breaks in between sets. Gradually increase the weight and number of sets to ensure that you gradually make some progress and become stronger. Besides helping you to lose weight, regular strength training will also ensure that you have a great and fit body.
Proper ratio of protein, fat and carbs
Each meal that you consume should contain 35% protein, 35% fat and 30% carbs. This is a formula which will help you to lose weight faster. A study published in the American Journal of Clinical Nutrition found that when you increase your protein intake and at the same time decrease the amount of calories, you will start losing fat instead of muscle. However, you should be more careful while choosing the carb and fat source because you cannot simply any carb or fat. Try to get more healthy fat from nuts and fish and healthy carbs from beans and whole grains. The protein should come from green sources like eggs, chicken and fish.