Losing weight is one journey everyone wishes it was fast and easy as gaining weight. In the current world, there are any ways to lose weight faster, but most will leave you with loose muscles, hunger or even health issues. Shortcuts are always dangerous! So embark on a healthy way of losing that weight that you want gone.
This article discusses the 10 best ways to lose weight quickly in a healthy way.
- Cut back on sugars and starches
The most important part in losing weight is watching what you eat. Cutting down carbohydrates, means the hunger levels will go down and thus you will end up eating lesser calories. Now instead of burning carbs for energy, your body will utilize the fat stored in the body. This in turn translates to body weight loss.
Another advantage of cutting curbs in your diet is that it lowers your insulin levels. This causes the kidneys to shed excess sodium and water off your body. This in turn reduces unnecessary water and bloating weight. Commonly, up to 10 pounds of weight is lost in the first week of adopting this diet.
- Eat protein , fat and vegetables
Each of your meals should be balanced have a fat source, protein source, low-carb vegetables. This way, one will definitely bring the daily carb intake to the recommended range of 20-50 grams. The advantages of taking proteins cannot be overstated. This has proven to boost metabolism by 80-100 calories per day.
Additionally, high-protein diets can also reduce obsessions and cravings thoughts on food by 60 %. In turn, this will reduce the late snacking desire by half. Also, it will make one full such that you automatically eat approximately 441 less calories per day. When it comes to weight loss, protein is the king of nutrients! A diet based on protein and vegetables contains all vitamins, fiber and minerals a person needs in order to stay healthy.
- Lift weights 3-4 times a week
I would recommend lifting weights 3-4 times a week. This helps burn lots of calories and prevent the metabolism rate from going down. Slowed metabolism is a common weight loss side effect. Studies show it is very possible to gain a bit of muscle while losing huge amounts of body fat.
For those who do not like weight lifting, cardio will work. This include activities like jogging, running, walking, swimming and cycling.
- Increase your water intake
Studies show that when we drink 17 ounces of water (about 2 glasses) we benefit. This though, should be within a certain time frame. Thus, our metabolism rate shoots up by approximately 30 %. Based on that, it has been suggested that we increasing our water intake by 1.5 litres a day. This will help one would burn 17,400 extra calories per year, leading to about 5 pounds weight loss.
- load up on citrus fruits
These fruits are loaded with vitamin C. They helps increase the metabolism and help the body burn fat faster and efficiently says a New York dietician. Therefore, freshen your diet by eating grape fruits, tangerine and oranges for snacks. Also using lime and lemon to flavor water or adding them to the salad could help.
- Get enough sleep
Enough sleep is different for every person. If a person doesn’t sleep enough, the hormones that moderate their appetite gets messed up. Research says, this causes one to have more of the hormones that promote eating and low on the other. To keep your hormones in check, create a consistent sleep time of not less than 6 hours.
- Eat slowly
It takes time for the food in the stomach to tell the brain that one is no longer hungry, according to Luciani. Therefore, allowing time between bites will help the brain register with lesser bites as opposed to when you eat fast. This causes all the food is lumped up in the stomach at once. Eating slowly will help reduce overfeeding. Overfeeding leads to weight addition and also stretching of tummy muscles for some people.
- Avoid alcohol
Keep your meals straight from going to those places you don’t want. For that reason, wash them down with water and not alcoholic beverages. Alcohol depresses the central nervous system thus slowing down metabolism. This in turn reduces the breakdown of fat and thus leading to weight gain. When alcohol was added to high-fat, high-calorie meal, less dietary meal was burned off and more was stored as body fat. This is from a British study
- Avoid prepared foods
If you have to eat out, try foods that are fat free and without added sugar like fruits, salads. Prepared foods or canned foods with fructose, corn syrup, and sugar should be totally avoided. Alternatively, they can be replaced with lower-sugar same types of food. Look for sugar-free varieties of foods like salad dressing, mayonnaise, ketchup. Also avoid partially hydrogenated foods, Also, search for more than 2 grams of fiber per 1000 calories in all grain products.
- Choose fat-releasing foods in case you indulge
They help you not feel deprived on high-calorie foods. For example, honey has 64 fat-releasing calories in one tablespoon while eggs have just 70 calories in one hard-boiled egg, loaded with fat-releasing protein. Dark chocolate has about 168 calories in one ounce square, but it has fat releasers. A study revealed that people who reduced 500 calories per day n took yoghurt 3 times a day for 12 weeks, lost more weight and body fat than a group that only cut the calories. It was concluded that calcium found in low-fat dairy products triggers a hormonal response. This response prevents the body from producing fat cells hence boosting fat breakdown.
Do not starve yourself or kill yourself in the gym in search of those weight loss goals. Proper meal planning and a good trainer are a good start off. Cut on processed foods by all meals. Check with a dietician and your doctor to ensure proper diet in reference to your body energy requirements. Consider factors like your gender, occupation, height and weight for proper desired results. Loss of weight comes with many advantages. They include reducing risks of heart diseases, obesity, and diabetes among others. The right BMI leads to a general healthy you.