The business of losing weight boils down to understanding and knowledge. All you need is to learn how your body works, after that, losing weight becomes much easier. The main problem why losing weight fast doesn’t work for many people is that they try too many things at once and they all start conflicting with each other. When they don’t see the expected results, they give up, thinking that losing weight is impossible. This article will give you ‘5 easy to follow’ tips on how to lose weight fast.
You might have had recommendations that body weight should only be shed slowly. This is because most people think if you lose weight fast, you must be doing something wrong or harming your body. Well, as you will learn, this article doesn’t recommend anything that will harm your body. Here are the 5 tips that can help you lose weight quickly and safely.
1. Cut Back on Sugars and Starches
This is perhaps the most important step, even before thinking of hitting the gym. Cutting back sugars and starch lowers your hunger levels causing you to eat fewer calories (1).
As a result, your body starts burning stored fat for energy in the place of carbs. Cutting carbs also lower the levels of insulin which triggers the kidneys to shed excess water and sodium in the body. This reduces unnecessary water weight and bloat.
With this practice, don’t be surprised if you lose 9 pounds within the first week, both water and fat weight. While low-fat diets are equally important, they tend to severely restrict your calorie intake and leave you hungry. Cutting carbs, on the other hand, allows you to voluntarily eat fewer calories without going hungry.
2. Anaerobic Exercise (3x per Week)
This might sound like common sense because, during a weight loss program, exercise needs to appear somewhere along dieting. However, this might be a little tricky considering that you’re already cutting down on carbs – convincing the mind to start a new workout routine and eat differently at the same time can be a challenge for most people.
After initiating the carb detox, your body would have already started losing weight, and you should keep up that momentum.
After stabilising your body on the new low-carb diet, you need to start inserting some workouts in your weight loss program. Including workouts prevents the down-regulation of metabolism, which is the slowing down of your body’s metabolic rate as a result of eating less food.
All it takes are 3 exercise sessions of your favourite aerobic workouts per week. But if you’ve got some time and effort to spar, we recommend at least 30 minutes of cardio every day.
3. Eat Protein, Vegetables, and Fat
You need to plan your diet so that each meal contains a fat source, low-carb vegetables, and a protein source. This meal plan automatically adjusts your carb intake to the recommended 30–50 grams per day. Some of the healthiest protein sources include;
• Meat: chicken, Beef, lamb, pork, etc.
• Fish and Seafood: trout, Salmon, shrimp, etc.
• Eggs: Whole eggs plus the yolk.
A high-protein diet has also been shown to help reduce food cravings by up to 50%, cut down on late night snacking and keep the stomach full so you can automatically eat fewer calories each day (4).
If you’re serious about losing weight fast, protein should be your new friend.
• Cauliflower • Spinach • Broccoli
• Tomatoes • Brussels sprouts • Kale
• Cabbage • Swiss chard • Cucumber
Feel free to load your serving with this healthy, low-carb vegetables anytime. You can consume a generous serving without exceeding the recommended 30-50 carbs per day.
A simple diet based on vegetables and meat will have all the minerals and vitamins you require to lose weight and be healthy.
• Coconut oil • Olive oil
• Butter • Avocado oil
As long as you’re working with these healthy fat sources, don’t be afraid to eat fat.
Trying to do both low-fat and low-carb at the same time might leave you feeling miserable and give up with the plan.
The bottom line is to plan each meal out of low-carb vegetables, a fat source, and a protein source.
4. Intermittent Fasting
Intermittent fasting (IF) is a format of fasting that involves short-term fasts and eating meals within a shorter time during the day.
A number of studies (5) have shown that intermittent fasting can lead to safe and fast weight loss in overweight individuals.
Some of the most common methods used in intermittent fasting include
• Alternate day fasting: this involves fasting every other day and resuming normal eating on non-fasting days. So that you don’t strain yourself, it’s recommended that you eat about 30% your normal meal servings on fasting days.
• The 5:2 Diet: this involves fasting 2 days per week and eating 400-600 calories on fasting days.
• The 16/8 fasting: This involves fasting for the first 16 hours of the day and only eating during the remaining 8-hour window. Studies have revealed that eating following this restricted method allows participants to eat fewer calories and lose weight.
You should choose a fasting method that works for you and stick to it. Be careful not to over-eat on non-fasting days.
Additionally, if you want to try out IF, make sure that the fasting days don’t coincide with your heavy workout days. Read more on Intermittent Fasting and the science behind it.
5. Get a good night’s sleep
A number of researches indicate that regularly getting less than 5 hours of sleep per night is closely associated with an increased occurrence of obesity.
Studies (6) suggest that poor quality or insufficient sleep slows down the conversion of calories to energy (metabolism).
When metabolism slows down, the body tends to store unused energy in form of fat.
Additionally poor quality or insufficient sleep can increase cortisol and insulin production, which also triggers the storage of fat.
The quality of sleep also affects the regulation of ghrelin and leptin, which are appetite-controlling hormones.
There’re, of course, numerous other weight loss tips including eating whole unprocessed foods, eating soluble fiber, drinking water 30 minutes before meals, managing your stress levels, and so on.
However, the above-named 5 tips are the fundamentals of losing weight fast. Implement them and everything else will fall in place.
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