Fast Weight Loss
There are endless ways for fast weight loss. These are some scientific-based methods that have an excellent impact on weight loss.
1. Follow intermittent fasting
Intermittent fasting is a pattern of eating that demands everyday short-term fasts. Eating food in a shorter period during the day. The different ways to follow this are:
- Alternate day fasting
- 5:2 method means fast for 2 days in a week
- 16:8 method means eating in a period of 8 hours in a day
2. Adding protein to your diet
Protein can balance appetite hormones to help people feel full. This reduces your calorie intake. Eating protein reduces muscle loss. This increases your body’s metabolism even after losing weight. Protein is very essential in all meals you take throughout the day. Eggs, oats, nuts, and seeds are rich in protein.
3. Reducing sugar intake
Sugar is the greatest enemy of weight loss. They have more calories and are unhealthy fat. Eating too much sugar leads to obesity, heart diseases, and diabetes type 2. Check the ingredients of packed food. The label on it may define it as healthy but may have rich sugar content. Replace your sugary beverages with water. Avoid fruit juices, jams, jellies, etc. Eat plain Greek yogurt.
4. Taking a good sleep
Sleep daily for at least 7-8 hours. Inadequate sleep causes increased hunger that leads to weight gain. Good sleep increases your resting metabolic rate. Proper sleep gives you the energy to exercise well to reduce weight. Sleep activates your body’s thinning fats. Poor sleep can make it harder to make healthy food choices. Sleep loss reduces the number of good bacteria in your gut.
5. Stay stress-free
A person with stress has greater difficulty in losing weight than a person who is stress-free. Stress leads to overeating and sleeplessness. It decreases your fat metabolism that makes it difficult to lose weight. Stress has a negative impact on the quality of our life. You can reduce your stress levels by meditating, exercising, staying motivated. You can take a spa or go for a family vacation to let go of your stress.
Exercising at any time is good for you. It reduces your weight and improves your metabolic health. Exercise in any form like walking, yoga, gym workouts helps lose weight. A daily exercise of 30-60 minutes is very necessary. Exercise boosts the level of good hormone level and reduces your belly fat in the long term.
7. Drink more water
Drinking water boosts your metabolism and cleanses your body of waste. Water increases calorie burning. It acts as an appetite suppressant. Water reduces liquid calorie intake. Drinking water detoxes our body and improves the functioning of kidneys. Water intake should be at least 2 liters in a day. Sip at least 500 ml water 30 minutes before your meals. This will prevent overeating.
8. Don’t skip your breakfast or meal
Breakfast and meals are important. Skipping meals will not help you to lose weight faster. Eat three meals and have snacks twice daily. Make an effort to eat something in an interval of 3-4 hours. If you skip any meal you will feel tired and your body will not get the necessary nutrients. The better option is to eat every meal. Add healthy food, low in calories, and do some workout to burn extra calories.
9. Follow low carb diet
A low carb diet reduces your hunger as a result you eat less. Refined carbohydrates like sugar, white bread, white rice are harmful to health. They are neither fibrous nor nutritious. Consumption of such carbs increases blood sugar levels. This leads to hunger and cravings to eat more that causes obesity. Some of the low carb foods are eggs, green vegetables, nuts, seeds, olive oil, etc.
10. Avoid alcohol
Alcohol slows down the metabolism and weakens the central nervous system. It shuts down fat burning. When you consume alcohol the body burns the calories from the alcohol. Then it burns fat which is a long process. This delays weight loss. Alcohol inhibits fat-burning and fat-storing hormones. This affects your efforts to lose weight. Alcoholic drinks have almost twice as many calories as proteins and carbs. This postpones the fat-burning process.
11. Eat more citrus fruits
Citrus fruit has rich fiber content, helps you stay full. Vitamin C present in these fruits boosts your body’s metabolism. They are low in calories. Citrus fruits have citrus acid that enhances the secretion of juices and enzymes in the body. It regulates digestion. This helps you in fast weight loss and improves your health. Popular varieties of citrus fruits are oranges, lemon, grapes, etc.
12. Consult your Doctor
Before starting your weight loss program consult your doctor. Ask your doctor to check the blood pressure, blood sugar, and cholesterol levels. Any of the drugs prescribed can be an obstacle to weight loss. You should ask the doctor to either change or stop such medicines. Consult your doctor to check if there are any hormonal imbalances. The common problem areas are thyroid, stress, and sex hormones.
13. Eating healthy food
You can meet the goal of eating healthy food by adopting the following means:
- Eat food rich in fibers like whole grains, fruits, vegetables, beans, pulses, etc.
- Consume prebiotic foods such as onion, garlic, banana, avocado, oats, barley, etc.
- Limit salt intake
- Munch on mineral-rich foods like mushroom, fish, low-fat dairy, etc.
- Foods with good vitamin and iron content
- Skip starchy foods
14. Avoid processed foods
Processed and junk food are the worst food for weight loss. This food has excess salt, sugar, and saturated fats and is low in nutrients. Some of the examples of processed foods are:
- Packaged bread
- Breakfast cereals
- Chips and biscuits
- Ice cream and chocolates
- Baked items like pizza, burger, cakes
- Frozen meals
- Instant noodles
- Ready to eat soups
- Sweetened drinks
15. Drink green tea/ black coffee
Green tea/ Black coffee has antioxidants and is beneficial for health. It helps in fast weight loss and boosts metabolism. The drink helps ease the process of digestion. It is low in calories. Drinking between 2-3 cups throughout the day is adequate for fast weight loss. Sipping it will boost fat metabolism, suppresses appetite. It also improves performance in exercise. These drinks reduce the body’s water content.