Are you engaged in a battle with obesity? Are the stakes looking too high? Are you a person who wants to lose weight without resorting to any diet pills or supplements?
Are you an individual who wants to give up and go back to your regular habits?
Then don’t worry.
This article covers an entire list of tips and tricks you would want to know how to get a slim body.
It covers everything ranging from what to eat, how to eat, lifestyle habits and exercises to reach your ultimate goal of a slim body.
Just try to keep yourself focused on your goal and follow these simple yet practical suggestions to get a thin body.
For this, you don’t have to resort to any medications and treatments.
Diet Tips To Get Slimmer Body
Always remember that your diet greatly influences your body. Having healthy eating provides you with nutrients and thus prevents food cravings.
If you want to lose weight in a quick succession of time you can try GM diet plan.
Here is a detailed list of diet tips that will help you achieve a slim and trim body.
1. Drink Plenty Of Water
Drink plenty of water every day. It is found that many people feel hungry as a result of dehydration. So, the next time you feel hungry just sip in a gulp of water.
Drinking plenty of water helps your body to flush things out quickly. It also contributes to ward off the problem of constipation. It prevents the sodium retention in the body by flushing out the excess.
Water also helps in improving the health of your skin. Try herbal tea and soy milk instead of tea or coffee as this will keep you hydrated.
Around eight bottles of water, a day would be sufficient but do drink more if it a very hot boiling and sweating whether or you are particularly active on that particular day.
Before a meal to reduce the possibility of overheating just drink a glass of water. This will make you feel as if you are full.
Always keep yourself hydrated, be it wherever you go, just remember to carry a bottle of water or juice along with you but make sure it’s safe.
2. Say No To Sugary Beverages
Don’t drink your calories. Sugary drinks contain a lot of calories. Try switching over to low or no calorie drinks and observe the difference in your body weight.
Strike out these unhealthy habits from your routines like drinking alcoholic beverages and smoking cigarettes.
3. Replace High Fatty Meals
Instead of fatty meats, you can go in for lean meat like that of turkey breast or even chicken. Avoid regular consumption of meat, and also stay away from very oily dressed salads.
You can also go in for foods like whole wheat as it takes a longer time to digest them. You can also be creative and try modifying your favorite dishes with a mix of healthy ingredients.
Don’t use fruit juices as a substitute as the nutrients in fruit is available in the fiber of that fruit. The juice contains no fiber, to a healthier alternative would be to consume the whole fruit.
4. Consume Essential Fatty Acids
Essential fatty acids are the particular types of fatty acids that our body cannot survive without. These are omega,3,6 and 9, and they are essential for a healthy diet.
Essential fatty acids help you in increasing the overall metabolic rate and energy levels of your body, thus helping you burn more calories.
5. Reduce Your Snack Intake
To get a slim body, you need to reduce your snacks consumption. They are not entirely bad as they are the source of energy between your meals but eat it within limits.
You will have to be real cautious while choosing a snack. Don’t go for fast foods or processed foods. Instead try other healthier alternatives like chicken salads, nuts, and yogurt.
Take advice from your nutritionist for daily diet routine and healthy eating habits. You can snack once in a while but not always.
6. Don’t Overeat During Your Meals
Try to convert your three large meals into 5-6 small meals. What the small meals do is that it starts up a new spin cycle caused by the thermic effect of the foods, leading to a faster metabolism rate.
Eating 5-6 meal rich in fiber thus hastens your body’s natural rate of calorie burning. Meal in short interval also reduces your irregular cravings and binging.
This makes your body satisfied and at the same time, your energy levels also stay high. Always start your day with a breakfast, don’t make the mistake of skipping it.
Don’t have this idea that by skipping your breakfast you are saving on some calories. By doing this, you may end up overeating your meals, so rather than keeping calories, you tend to gain some more.
In the morning, your body has gone through several hours of fasting while you were sleeping, be needing you will need some energy to start off the day.
So eating around 5-6 meal including your breakfast will fasten the metabolism rate and thus quickens the weight loss process.
7. Make Sure You Chew Your Food Properly
Do not ever rush in through your meals, take time to chew your food properly. By doing this you give your body enough time to send signals to the brain when you are full, and this will prevent you from overeating.
It takes around 20 minutes for the brain to realize that your stomach is full, so make sure you take enough time to chew the food. Take time to taste the food. In this way, your brain can keep track of what is going into your stomach.
Avoid everything that may distract you during your meals like mobile phones, television etc. Wait till you have swallowed the food completely before going for the next portion.
8. Eat Only When You Feel Hungry
Some people tend to satisfy their boredom, stress or loneliness by eating. Eat only when your physically hungry, cut down on such comfort eating.
Don’t have beverages like tea or coffee just for the sake of having it.Sometimes people misunderstand thirst for hunger and they end up eating while actually, they were thirsty.
So, to identify thirst, first drink a glass of water and wait for around 15 minutes and observe whether your body still craves for food or not. If not, then you are feeling thirsty and drink plenty of water.
Eat when your body is actually hungry, don’t restrict yourself to the formula of three meals a day. Don’t delay your hunger as it will increase the risk of overeating.
The next time you leave home to make sure you take along an apple or any fruit so that when you feel hungry you don’t have to go in for snacks or fast foods. But don’t carry any oily stuff like chips etc. Cut back on the portion size:
9. Cut Back On The Portion Size
If you don’t keep a good watch on your portion sizes, then you may end up gaining weight rather than losing. Even though you do the other things right.
Cutting back on your portion size is very crucial in order to get a slim and trim body.
Avoid mindless eating. Put away with everything that tends to distract you like mobile phone, T V, etc. And do remember to relish the dish and take time to chew the food properly.
10. Have A Healthy Breakfast
It has been reported that those who tend to skip their breakfast fall into the risk of overeating. So it is better that you eat your breakfast and instead save some calories rather than gaining them.
It is also believed that the secret to a slim body could be a protein-rich diet as it always makes you feel full and thus you will have a good appetite control.
It has been found that people who take breakfast reduce or avoid snacking on high sugar and high-fat foods.
So, you can try these protein-rich foods like:
Boiled eggs, Greek yogurt, fortified cereal with milk, cottage cheese, and some fruits.
You can also make your breakfast fiber rich by adding oatmeal and using whole-grain bread in sandwiches.
Try replacing your morning coffee with green or herbal tea as it contains powerful antioxidants and promotes fat burning.
Another very important aspect is to prepare your food at home using organic and whole food ingredients.
Foods That Help You Get Slimmer
Here is an entire list of foods which will help you to stay slim and healthy without any medications or any treatment:
Cucumber contains 95% water, so it helps your body in flushing out the toxins and excess waste. Cucumber is an excellent low-calorie food and a fiber rich vegetable which controls your irregular hunger pangs.
2. Whole Grains
The fiber in whole grain foods is linked not only to weight loss but has the ability to reduce your tummy. It also reduces the inflammation of the blood vessels that promote the risk of heart diseases.
Grapefruit contains a compound that reduces the insulin levels which is a fat storing hormone that supports weight loss.
The grapefruit has healthy carbohydrate content and many enzymes, which will help you being full for a longer time.
Grapefruit has 90% of water content, so it helps you to keep yourself hydrated.
Kiwi fruit is rich in soluble as well as insoluble fibers, thus aiding digestion by decreasing the transit time of stool in the body.
Kiwi fruit is known to promote the feeling of being full. It thus helps you to eat less and maintain a slim body. For better results, it is preferable to eat kiwi fruit on an empty stomach.
5. Use Fresh Herbs
In order to curb salt, you can add flavor to your dish with some fresh herbs like parsley, cilantro, basil and mint This will help you to cut down some calories.
6. Chia Seeds
China seeds tend to suppress your appetite but at the same time, it increases your energy levels also.These seeds absorb the liquids in your stomach and fill up the stomach and making you feel full.
Kale is a rich source of fiber, promoting optimum health and wellness.
Like other fiber-rich foods, it keeps you feel full for a longer period of time. This helps to control your irregular hunger pangs.
If you are going in for a weight loss diet, then kale is a must in that diet. It is also known for its delicious taste and is rich in vitamin A and calcium.
8. Eat A Breakfast High In Protein
It is believed that the key to a slim body is a protein-rich diet. It makes you feel full and helps you to have a control over your appetite.
So, you can try these protein-rich foods like:
Boiled eggs, Greek yogurt, fortified cereal with milk, cottage cheese, and some fruits.
You can also make your breakfast fiber-rich by adding oatmeal and using whole-grain bread in sandwiches.
9. Make Healthy Substitutions
You can be creative and try modifying your favorite dishes with a mix of healthy ingredients. Avoid regular consumption of meat. Stay away from very oily dressed salads.
Choose yogurt instead of creams and syrups and you can have berries after you finish your meal instead of cakes.
10. Prefer Complex Carbohydrates Instead Of Refine Simple Carbohydrates
Choose complex carbohydrates(like bread or oatmeal) instead of refined simple carbohydrates like pasta, cereal, bread and white rice.
Exercises To Burn Calories
People fall into in the trap of the idea that the key to losing weight is to go for a strict diet. They tend to neglect exercise, while the most basic rule of weight loss is that you must exercise to lose calories.
You don’t actually need a really intense workout but just moderate exercise is the key. Walk around briskly, go for swimming, jogging, dancing or even cycling.
Even gardening can help you burn more than 300 calories each hour.
Try using the stairs in your workplace instead of elevators, walk over short distances instead of taking a car or a bike.
It will help you burn off calories and improve your posture and balance of your body.
Regular, moderate exercise will also improve your mood and control your stress levels. Once you decide the activity of your choice then try to include it in your daily routine. You will surely enjoy it. Do it by choice rather than by compulsion.
Good looks alone are not the result of a slim and trim body. It also helps you to improve your overall health.
Be aware of the fact that excess fat in your body can put you at the risk of heart diseases, high blood pressure and other health problems.
First of all, you need to check your BMI and see that it is within limits or not too far away. It is based on your height, age, gender, and body frame. This will give you a fair idea to assess whether you are under or overweight.
Here is a list of simple exercises that can help you towards a slim body:
1. Weight Lifting
Weightlifting can help you to reduce fat and will increase your growth hormones. This will result in a faster weight loss.
It is recommended for building up arms, legs, torso, and hips. For doing this at home, you can lift two buckets partially filled with water or stones, but it is preferred that you take advice from a trainer before doing it.
Add a bit of dance to your regular exercise routine. This will help you in quickening the weight loss process. You may take someone for the company so that you don’t get bored.
3. Climbing Up The Stairs
Climb up and down the stairs to burn off calories. While walking tries to take longer steps and walk briskly. Keep pacing up and down, this will engage your muscles and will burn off your calories. Start off slowly and then increase your pace gradually.
The squat exercise is one of the best exercises to get a slim body.
First stand straight and by keeping your back straight, lower yourself, so that the thighs are parallel to the floor. Then straighten the legs and stand up slowly. Try repeating this at least 10 times in a stretch.
Cartwheel is another interesting exercise to lose weight. It not only helps in burning the calories but also strengthens your arms, legs and core muscles.
Cartwheel is a very intensive exercise demanding a lot of skill, so better try other exercises if you find it though. Always do an equal number of cartwheel on each leg to maintain your body’s balance.
And finally, you need to give your muscles rest for their repair and recovery.
This is a very important part of your workout as inadequate rest will result in feeling depressed and lethargic. Warm up exercises is a must before an intense workout. Seek advice from your trainer regarding rest.
Plank exercises help in building both the strength and stability while reducing your belly. With your forearms on the ground, elbows bent 90 degrees, you lift your body off the ground while keeping the body straight like a lifted wooden plank.
Sit-ups help you in reducing your belly and creating a flat appearance. It helps in strengthening your transverse abdominal muscles.
Remain in the curled up position for three rounds of inhaling and exhale before returning back to the ground and repeat this until you feel fatigued.
9. Cardiovascular Exercises
Cardiovascular exercise is known for reducing the stress and strengthening your heart. Cardio exercises are the secret to shedding off those excess weights around the midsection of your body.
Tips And Tricks To Get Slimmer Body
1. Don’t Weight Yourself Too Often
You may consider it as a pun but it has been found that checking your weight too frequently may lead you into a sense of discouragement.
Checking your weight once a fortnight would be better, but not daily because this won’t help you to get a fair idea of your actual progress.
2. Never Ever Opt For A Crash Diet
It is advised that you should never go in for a crash diet. It can create havoc for your health, and can also trigger irregular food cravings.
Any diet which is worked out in such a manner so that you lose around one to two pounds a week without the requirement of any workout is not sustainable in the long run.
3. Good Sleeping Habits
Research has found that better sleeping habits can lead to successful weight loss. When you are deprived of sleep it interferes with leptin and ghrelin. These are the hormones that regulate your appetite and can lead you into poor eating habits.
A sleep duration of seven to eight hours per night is recommended. It will make you feel more energetic and you will feel reduced food cravings.
A research suggests that depriving yourself of adequate sleep can put you at the risk of weight gain and obesity. It affects your body’s metabolism rate and causes hormonal imbalance. This affects your hunger and interferes with your sense of feeling full during your meals.
For a proper sleep, set up a fixed bedtime preferably not too late and probably have a reading, praying or meditations before going to bed.
Keep your bedtime and you’re waking up time fixed every day so that you get into a routine and remove all distractions like mobile phone, TV, etc. which may affect your sleep.
4. Control Your Stress Levels
Stress can also be a contributing factor to weight gain; don’t ignore it as it is a very common factor given the present day busy lifestyle.
Some people start fighting stress with emotional eating just to put off the mood. Instead, it is suggested that one goes for Meditations and deep breathing to relieve the stress.
A deficiency of nutrients like vitamin C and B, magnesium and calcium can increase your cortisol levels and food cravings.
When To Consult A Doctor?
Along with your healthy diet and physical exercises don’t forget to get your regular medical Check-Ups done.
Always keep a track of your weight regularly but not often. If you find something unusual, a sudden gain or loss of weight, go and consult a doctor immediately.
Your metabolism rate can be lowered by other health factors also like under-active thyroid or hypothyroidism, or due to the use of medications like for diabetes, oral contraceptives, antidepressant drugs etc. which can contribute towards your weight gain.
And please don’t stop any medication on your own as it can lead to serious consequences. Discuss the problem with your doctor first.
Here in this article, I have tried to cover the maximum factors which can help you to get a slim and healthy body.
It will be a treat for all the fat ladies out there who are still thinking to start.
If you have any queries and doubts then feel free to comment below. We would love to hear from you.