Nowadays, obesity is a common health issue. Losing weight can sometimes be hard and challenging. Following a healthy and balanced diet and doing regular exercise is of utter importance for overcoming this issue. Moreover, making some lifestyle changes and improving sleep quality can also contribute to treating obesity and losing weight.
One way to include healthy nutrients in your diet is to consume fresh smoothies. They are tasty and easy to prepare. Here are some low-calorie smoothies that you can prepare at home and lose some weight.
7 Home-made smoothies to lose weight
1. Grapefruit
Grapefruit can reduce the levels of insulin, a hormone that regulates the accumulation of fat in the body. Therefore, consuming half a grapefruit a day will help you lose weight in no time.
2. Ginger
Consuming ginger can suppress your appetite and make you feel full. Also, it increases the temperature of the body and promotes the metabolic process to lose weight.
3. Ground flax seeds
Flax seeds are rich in fiber, which enhances the removal of toxins from the body. It also suppresses the appetite and makes you feel full.
4. Hazelnuts
Due to their high amount of fiber, hazelnuts can promote weight loss.
Use these ingredients and prepare natural, home-made smoothies that can help you lose weight in only 8 weeks.
1. Green smoothie
You will need 2 green apples, 4 stalks of celery, a bit of ginger, 2 glasses of water, and 4 teaspoons of ground flax seeds.
2. Pear and banana smoothie
You will need 2 bananas, 2 pears, 4 tablespoons of ground flax seeds, 12 oz of yogurt, a bit of cinnamon, 2 cups of berries, ½ a cup of hazelnuts.
3. Cucumber and apple smoothie
You will need 10 leaves of mint, 2 green apples, ½ a cup of hazelnuts, 2 cucumbers, a bit of ginger, 4 stalks of celery, 2 or 3 tablespoons of lime juice, and 2 glasses of water.
4. Apple and banana smoothie
You will need a bit of ginger, 2 bananas, 2 oranges, ½ a cup of almonds, 2 lemons, 2 glasses of water, and a bit of cinnamon.
5. Blueberry smoothie
You will need 2 oranges, 2 cups of blueberries, a cup of pineapple, 12 oz of non-fat yogurt, ½ a cup of almonds, and 2 bananas.
6. Grapefruit and orange smoothie
You will need 2 oranges, 2 grapefruits, 2 mangoes, 2 bananas, 2 glasses of water, and ½ a cup of almonds.
7. Peach smoothie
You will need 2 cups of milk, 2 cups of frozen peaches, and 4 teaspoons of flax seed oil.
To boost the process of weight loss, include some of these smoothies in your diet and do regular cardio exercise. Here are some instances:
1. High-intensity interval training
Even though it is an intensive exercise, HIIT is an effective way to lose weight.
2. Cycling
Cycling can help you burn 600 calories an hour. It can be done in nature, in the gym, or on a stationary bike.
3. Rowing
Rowing is an effective exercise that engages all body muscles. As it is an intensive exercise, it can help you burn 840 calories an hour.
4. Invisible jump rope
Jump over an invisible rope, but make sure you stay on your toes. Repeat for a minute.
5. Swimming
Swimming engages the entire body and helps you burn 600 calories an hour.
6. Lunge jump
While standing, extend the right foot and bend the knee. Switch the legs when you jump and land down in a lunge. Do 10 repetitions.
7. Tabata crunch
Bend your knees, raise your upper back, and lift your shoulders and head off the floor. Stay in this position for a second and lower your back.
