You don’t have to resort to calorie counting, restricting your caloric intake, or reducing carbs to improve your overall body sensation. There are healthy and sustainable ways to alleviate bloating and feel healthier without depriving yourself. However, it’s essential to understand that weight loss is not equivalent to losing fat.
Though it’s relatively easy to shed a few pounds of water weight, changing your body composition necessitates modifying your calorie intake or expenditure (or both).
In this post, we’ll share pro tips to help you increase your metabolism and improve your daily routine in just a few days, enabling you to lose weight quickly and sustainably without relying on weight loss pills.
1. Drink Two Glasses of Water Before Every Meal
It sounds counterintuitive, but you need to drink water to lose water. Along with drinking a minimum of 64 ounces daily, make sure you front-load meals with two cups of H2O for maximum appetite reduction; it’ll make you feel full and help you eat less. Avoid seltzer and sparkling water—they cause bloating.
2. Reduce Bloating
The difference between feeling lean or feeling bloated may be just a few pounds—of water. You can retain up to five pounds of extra fluid. Sipping water-eliminating teas like dandelion or fennel can go a long way in helping you lose the bloat. Other de-bloating elixirs: Ask your juice joint to press a celery-centric concoction, and take a 500-milligram parsley capsule twice a day.
3. Get Eight Hours of Sleep
When you get seven-and-a-half to eight hours of sleep, your body is more equipped to get rid of stress hormones, and your metabolism improves. And taking a vitamin D3 supplement daily may help you sleep better and therefore improve weight loss too. One theory is that when D3 is low, hunger hormones increase, and when you’re not deficient in D, melatonin—the body’s natural sleep aid—works more effectively.
4. Try Fasting Overnight
Cut off eating at least two hours before bedtime to give your body time to digest, leading to better sleep. Most people need seven to nine hours of sleep, and too little sleep can wreak havoc on your appetite. After just one night of sleep deprivation, your metabolism may change so that you crave more processed carbs,” resulting in overeating.
5. Avoid Processed Foods
Which means not only skipping the obvious culprits (chips, cookies, candy) but also anything that is prepackaged (store-bought bread, pasta, cheese), and even canned tuna and almond milk, which may be packed with sodium and sugar, respectively. Opt for whole grain bread from a local bakery; it won’t be heavily processed, and avoid anything made with white flour (it has no nutritional value).
Skip all dairy too, including Greek yogurt. Foods that offer the most volume for your calories—think fruits, vegetables, and broth-based soups—help you feel psychologically and physically fuller.
6. Strengthen Your Core
Strengthening your body’s natural corset muscles is always a good idea. Celebrity trainer Gunnar Peterson (who has worked with Khloé Kardashian) suggests doing this simple but powerful plank sequence every day: Get into a plank position (forearms on the floor, core and glutes engaged, legs straight) at just less than arm’s length from a wall. While keeping your core centered—don’t move side to side—alternate touching the wall with each hand as many times as possible in one minute. Repeat five times. The goal: Every round, tap the wall more times.
7. Ditch Alcohol Completely
Not. A. Sip. One, it affects your sleep, and we know that in turn affects your metabolism and hunger cravings. Two, it definitely causes you to retain extra fluid. The third, and most damaging, reason: You don’t burn any other fat or calories until your body rids itself of that 100-, 200-, or 300-calorie cocktail, so you’re putting yourself behind in terms of calorie-burning from the start.
8. Try High Intensity Interval Training (HIIT)
Your spinning class will burn calories, but it won’t give you the powerful after-burn effect of high intensity interval training. So, if you have to workout, might as well do a HIIT workout. Here’s a routine that you can follow:
For each exercise go as fast and as intensely as you can for 40 seconds, followed by 20 seconds of rest. Repeat the sequence four to six times.
- Fast feet.
- 180-degree squat jumps.
- Squat to side kick (alternating legs).
- Two push-ups into four mountain climbers.
- Finish with shoulder-tap burpees: Go into a plank, touch each shoulder with the opposite hand four times, then jump up into the air.
9. Focus on Protein and Fiber
Both stabilize blood sugar levels, and because they take longer to digest they’ll keep you fuller longer. Some examples: chia pudding with berries for breakfast, a green salad with shrimp for lunch, and wild salmon with roasted cauliflower for dinner.
10. Consider Time-Restricted Feeding
Studies have shown that intermittent fasting can have tremendous benefits, but the practice is hard to follow. Try time-restricted feeding, when you fast for 12 to 14 hours between dinner and breakfast. You get the metabolic boost of having an earlier dinner, and because you’re sleeping while you’re fasting you won’t be tempted.