There are many people will like to lose a lot of weight as quickly as possible. Most people will suggest that you can drink black coffee to reduce body weight naturally. However, the use of coffee and caffeine as a dietary aid is still debated in the medical world.
Using coffee can only help you lose some weight or prevent you from adding more weight. It can’t really cause a significant decrease in your weight. However, if you take the accurate amount of coffee alongside a balanced diet and with good exercise, you can lose a lot of weight.
Drinking Coffee Sensibly
1. Drink coffee in a healthy amount
Coffee can reduce your appetite for food and may initiate low energy consumption. However, the excessive intake of coffee can lead to an
increase in stress level and may cause a lack of sleep.
About one to two cups of coffee each day is enough to cause weight loss. In total, you should only take about 400mg of caffeine each day. This is the same as two energy drinks, 10 cans of cola, and 4 cups of brewed coffee.
-You should note that the best type of coffee for weight loss is the plain black coffee. A cup of black coffee contains 2 calories of energy and it is devoid of fat. Soda and energy drinks have high-calorie content and sometimes have hidden sugar content in them. Taking these drinks can hinder weight loss.
2. Space out your coffee times
If you want to maximize the weight loss effect from coffee, you must space the intake of your coffee in a day. This has two benefits; it makes you more active at work and also reduces your craving for food.
-Make sure you follow the daily limit for your coffee intake. If you are someone who takes 4 cups of coffee every day, you can have a cup in the morning, one for lunch, and another in the mid-afternoon, and the last one at dinner(you should skip the dinner if sleep habits are affected). You can adjust this drinking schedule and see the one that suits you the most.
3. Try half-caff
If you would like to drink more coffee daily in healthy doses, I recommend that you switch between full coffee and decaffeinated beans called half-caff, or other decaf coffee.
This will allow you to drink more coffee in a day and help you lose weight effectively without going over the caffeine limits.
-Go through the label of the coffee you are buying to ensure it is half-caff coffee. The label of the coffee may contain information on the amount of caffeine in the coffee. As long as you are staying within the daily limit of consumption of caffeine, you can enjoy as much coffee as you want
-You can prepare your own half-caff coffee by mixing half a cup of normal coffee with the decaffeinated one. There is another way of doing it, you can take a half cup of coffee and also take a half cup of hot water
- When using a Keurig, leave the K-cup in it and prepare another coffee with the same K-cup, it dilutes the caffeine.
Getting the Physical Benefits of Coffee
1. Reduce your craving with a cup of coffee
One of the major benefits of coffee is its ability to reduce appetite and cravings. You can drink coffee if you discover that you are craving food or you are eating too much. Drinking coffee can reduce your craving for a while.
-You can drink a decaf coffee if you want to cut out caffeine before your sleeping time. You should avoid taking coffee when it is close to your sleeping time, or at least 3 to 4 hours before bedtime.
When you drink coffee very close to your sleeping time, it can disrupt your sleep patterns and may cause you to gain weight.
2. Augment Coffee with water
Although coffee is a diuretic and can increase urination, but it won’t dehydrate you. If you take coffee with water, this might help you stay full for a longer time and keep you away from food. It can also help you stay away from drinking more coffee and interrupting your sleep.
-If you are a male, you can drink about 3 liters of water daily and as a female, you can take 2.2 liters. Water is important in keeping the body hydrated.
3. Sip Coffee before a workout
Coffee can increase the rate of thermogenesis; this is the way the body system generates heat and energy from digested food. When you take
coffee before your workout, you are helping your body burn more fat and calories.
- It’s recommended to drink about 200 milligrams of coffee; this should help you maximize the usage
Avoiding Caloric Coffee Pitfall
1. Read the product label
The coffee from the specialty brand has a good taste but it contains a lot of calories, fats, and sugar, which will lead to weight gain. Also, adding other additives to your coffee like cream or sugar can increase the sugar content of the coffee.
When you read the labels that come with the coffee you are buying, this can help you avoid drinking coffee that will aid weight instead of losing weight.
- Remember that when it comes to weight loss, every calorie you take in counts
2. Leave out the cream and sugar
A cup of coffee only contains 2 calories. The addition of cream and sugar will increase the calorie content of the coffee. If you drink black coffee, you can make use of sugar-free sweeteners or skimmed milk.
-You should note that a heavy whipping cream has 52 calories while half-and-half has 20 calories. A teaspoon of sugar also has 49 calories. Adding sugar to your coffee will increase its calorie content and promote weight gain
- Avoid the use of butter in your coffee, unless you follow Keto programs, and you drink Bulletproof coffee (see my bulletproof article). A tablespoon of butter contains about 102 calories and about 12g of fat. It is better to use skimmed milk
- Ensure you use sugar-free sweetener and unsweetened milk. Flavored milk has a lot of calories in it
- If the taste of the black coffee is too strong for you, you can ice it
- You can add flavor to your coffee. You can add cinnamon, honey; this will improve the taste of the honey.
3. Avoid Specialty coffee beverage
Many coffee shops and café serve flavored coffee, which contains a lot of additives. If you want to lose waste, it is advisable to stay away from it.
-Before you drink coffee at a café, ask the manager for the nutritional information about the coffee.
4. Look for ways to reduce the calories
Remember, I said it is not bad to occasionally take specialty coffee, but if you drink it frequently, then you have to look for a way of reducing the extra calories.
-Request for the smallest size of the coffee and ask for skimmed milk or sugar-free syrup. You can tell the person making the coffee not to add cream to your coffee. These recommendations can help you reduce calories in your coffee.
Eating a Balanced Diet
1. Eat regular, nutrient-rich meals
The kind of meal you take has a great effect on the amount of weight you lose. If you take 3 balanced diets a day, this can help you lose weight. Food that is rich in Vitamins, minerals, carbohydrates, and a small amount of fat can keep you healthy and still reduce your weight.
-Removing about 500 to 1000 calories from the food you take per day is a good way to start losing weight. You have to make sure you don’t go below the daily requirement of 1200 calories.
Going below this will make your body think you are starving and it will start conserving fats
- Include food from the different classes of food in your meal
- Eat vegetables and fruits
2. Say no to junk food
Though junk meals taste delicious, it is not good for dieting. Food that is not healthy contains a lot of fats and calories that will cause weight gain.
- Avoid starchy food
- Read the label on the food you are buying and check for the content.
3. Change your diet slowly
Eating healthy food is not something you do for a while; it is something you should do forever.
You might not change the type of food you eat all at once; you can change it gradually. This will help you keep the habit and prevent you from going back to your old eating habits.
4. Write meal plans
When you write out meal plans, this will prevent you from going back to your old eating habits. This can also make it easier to eat the required calorie without going above the limit.
Getting Regular Exercise
1. Exercise regularly
Drinking coffee and eating healthy food will help you lose a lot of weight about 1 to 2 pounds each week. Doing this with a lot of exercises will help you lose weight faster.
-Do at least 150 minutes of moderate exercise and about 75 minutes of the rigorous week per week
- Choose the exercise that you enjoy
2. Do strength training
Muscles use up more calories than fat cells even when the body is at rest. Doing some strength exercise will help you lose weight faster.
- Do exercise that involves the whole body
- Doing Yoga is another way of losing weight.
3. Let your body rest
Just the way of eating a good diet and exercise is good for losing weight, so also rest is important. Not resting well is another factor that causes weight gain.
- Make sure you have a day free of exercise
- Your sleeping hours should last for at least 7 hours, and 8 hours is peak sleep time.
Drinking coffee is another good way of losing weight, but this has to be done with some additional factors, so the result can be successful. I have mentioned how coffee can be used for effective weight loss.
If these steps are followed, you will be able to lose more weight effectively and faster and keep it that way.