Weigh Habits Help Your Morning?

 drinking

water may boost metabolism.

Drinking it half an hour before meals

can help you eat fewer calories.

4. Exercise and lift weights

When you eat fewer calories, your body

compensates by saving energy,

making you burn fewer calories.

This is why long-term calorie restriction can

significantly reduce your metabolism.

Plus, it can lead to a loss of muscle mass.

Muscle is metabolically active, so this can

reduce your metabolism even further.

The only proven strategy to prevent this effect

is to exert your muscles by lifting weights.

This has been repeatedly shown to prevent

muscle loss and stop your metabolism

from slowing during long-term

calorie restriction (31Trusted Source).

When trying to lose weight,

it’s important to maintain

or strengthen your muscles

in addition to losing fat.

If you can’t get to a gym,

consider doing bodyweight exercises,

such as pushups,

squats, and situps, at home.

Doing some cardio,

including walking,

swimming,

or jogging,

can also be important —

not necessarily for weight loss

but for optimal health and general well-being.

What’s more, exercise has a variety

of other benefits that go beyond weight loss,

such as increased longevity and energy

levels, a lower risk of disease,

and simply feeling better

every day

(32Trusted Source, 33Trusted Source,

34Trusted Source, 35Trusted Source,

36Trusted Source).

SUMMARY

Lifting weights is important,

as it reduces muscle loss

and prevents

your metabolic rate from slowing.

5. Reduce your refined carb intake

Cutting carbs is a very effective way to lose

weight, as it reduces appetite

and makes you eat fewer calories

(37Trusted Source, 38Trusted Source).

Studies have shown that eating a low carb diet

until fullness can make you lose about two

to three times more weight

than a calorie-restricted, low fat diet

(38Trusted Source, 39Trusted Source).

What’s more, low carb diets have many

other benefits for health,

especially for people with type 2 diabetes

or metabolic syndrome

(40Trusted Source, 41Trusted Source).

Yet, you don’t have to go low carb.

Simply ensure that you eat quality, fiber-rich

carb sources, focusing on whole,

single-ingredient foods.

If you stick to whole foods,

the exact composition of your diet

becomes less important.

SUMMARY

Cutting carbs may aid weight loss

by reducing your appetite

and making you eat fewer calories.

The best online calorie counters

Many websites and apps can help you track

your calorie intake.

Try using a calorie counter for at least a few

days to see how many calories, carbs,

protein, fat, fiber, vitamins, and minerals

you’re actually eating.

Seeing the numbers like this can often

be eye-opening.

The bottom line

How many calories you need per day depends

on whether you want to maintain, lose, or

gain weight, as well as various other factors,

such as your gender, age, height, current

weight, activity level, and metabolic health.

Reducing calories does not mean starving

yourself.

A few simple dietary and lifestyle changes,

including exercising,

properly hydrating, and increasing your

protein intake, can help you lose weight

and feel satisfied.

How to Lose Weight Fast in 3 Simple Steps

How to Lose Weight Fast in 3 Simple Steps