Whether you’ve decided to attain a better shape, give your energy levels a boost, or just be ready to flaunt the perfect body for sporting those bathing suits this summer, it’s never too late to get started and shed that extra weight. However, if you’ve ever tried getting in shape, leading a healthier lifestyle or losing weight, you are perhaps already aware of the fact that it’s not an easy task to stick to those punishing workout sessions or incorporate some changes in your diet. But getting your dream body shouldn’t become a source of stress. There’re lots of ways to reach this goal. Unfortunately, most of these ways will leave you with dissatisfaction and hunger. In case you don’t have concrete willpower, you’ll most likely give up on the plans quickly because of the hunger. Healthy weight loss is quite a gradual process. But you can shed those extra pounds fast by simply incorporating little changes in your lifestyle. Here in this post, we’ve outlined 10 insider tips that will help you to,
- Lose weight fast, without hunger
- Lower your appetite significantly
- Develop your metabolic health at the same time
Let’s explore the tips in detail. Please keep in mind that this isn’t just about losing weight, but living a healthier, happier and better life.
1. Drink lots of water
One common reason for weight gain is the intake of sugary or calorie-filled beverages such as fruit smoothies, light beer, energy or sports drinks – where each serving contains approximately 100 calories. Yet these beverages leave you with dissatisfaction compared to 100 calories of food. Other liquids may contain high amount of carbohydrates and sodium, which can make your body retain water, thus puffing you out. On the other hand, water contains zero carbs, calories and no to little sodium, which make it a perfect drink when you’re looking to shed weight fast. Drinking an adequate amount of water is crucial for your health and even weight loss goals since insufficient water intake can leave a negative impact on your weight loss endeavor. Remember – thirst and appetite are controlled through the same portion of your brain. This sometimes makes you think that you’re hungry while in reality, you actually need only a glass of water. Deal with this confusion by consuming a glass of water and waiting for 15 to 20 minutes to see if the hunger vanishes. According to a study conducted by Dr. Amanda Daley at the University of Birmingham (UK), which was published by Time magazine, it was revealed that consuming 16 ounces of water prior to every meal helps in weight loss. Water fills the stomach, helping you feel full quickly. Some other advantages of drinking sufficient amount of water include improved digestion, clearer skin and allowing your body to metabolize fat better.
2. Skip junk food
Giving up on the processed foods is perhaps the best thing you can do for your stomach. These foods encourage the secretion of insulin significantly and you may already be aware of the fact that insulin is the key fat storage hormone in your body. When this hormone goes down, that makes it easier for fat to get out of fat stores and your body begins burning fats instead of the carbs. Another advantage of lowering insulin is that the kidneys remove excess sodium and water out of the body, which lowers unnecessary water weight and bloat. Though it may sound difficult to get rid of junk foods such as cookies and chips but by avoiding these nutrient-poor and calorie-dense foods, you can lower your risk of having the following chronic diseases.
- Diabetes: Processed sugars make your insulin level elevated. Hence, eating junk foods on a regular basis can trigger chronically high insulin levels, which can gradually cause a condition called insulin resistance. This can aggravate the onset of type 2 diabetes.
- Obesity: Junk food plays a crucial role in the development of obesity. When you eat junk foods on a regular basis, you consume more carbohydrates, processed sugar and fat and less amounts of fiber. Obesity increases the risk of diabetes, cardiovascular diseases and other chronic health conditions.
Nutrient deficiencies: Junk foods are nothing but sources of empty calories because vitamins, fiber and minerals get removed during the processing. Having significant amount of junk foods may lead to nutritional deficiencies, which may trigger mood swings, low energy and sleep disturbance, among others.
3. Sleep at a regular time
It may sound awkward but sleep deprivation can trigger weight gain. Sleeping plays a crucial role in your overall health and it becomes more important when you’re trying to lose weight quickly. According to studies, inadequate sleep affects the body’s hunger hormones, which increases your hunger and cravings the next day. Less sleep is synonymous with high levels of stress hormone cortisol, which is the key responsible factor for increased appetite. Researches also revealed that insufficient sleep can slow down the metabolism. In addition, when you’re awake for a longer time, you’re more likely to nosh naturally.
- Aim for between 7 and 9 hours of sleep each night. It’s a common recommendation and should give sufficient amount of rest for most of the healthy adults.
- To help you have a good night’s sleep, practice good sleep hygiene such as turning off all the lights and electronic devices. It’s also advisable to stop using bright and stimulating devices like TV, laptops, tablets, smartphones etc. approximately 30 minutes before trying to fall asleep.
So, don’t let insufficient sleep jeopardize your weight loss goals. Getting adequate shut-eye will reward you with that extra edge when it comes to losing weight quickly. And as your body develops muscle while you sleep, getting adequate snooze will also become synonymous with better muscle tone.
4. Increase protein intake
It’s a well-known fact that eating protein plays a significant role when it comes to feeling fuller with your meals while maintaining your weight loss efforts. Protein helps to develop lean muscle mass while reducing hunger, thus increasing your feeling of fullness, which ultimately helps you consume fewer calories. According to a study, increasing protein consumption from 15% to 30% of calories aided participants consume 441 fewer calories each day. In today’s hectic schedule, it may not be possible to have protein-rich foods throughout a day. Hence, it makes sense to start your day with a high protein breakfast that would help lower the hunger cravings throughout the day and make you stay satisfied for a longer period. Sadly, most people don’t get adequate amount of protein in their diet. In case you want to lose weight quickly, here’s a list of some of the best-ever foods to increase your protein intake.
- Sun-dried tomatoes – 1 cup, 6 g protein
- Spinach – 1 cup (cooked), 5 g protein
- Peas – 1 cup, 8 g protein
- Grass-fed beef – 4 oz strip steak, 26 g protein
- Pork – 4 oz, 24 g protein
- Wild salmon – 3 oz, 17 g protein
- Turkey – Quarter-pound turkey burger, 16 g protein
- Chicken – 3 oz cooked breast, 26 g protein
- Eggs – 1 egg, 7 g protein
5. Eat smaller portions
Encouraging portion control can greatly help you to learn how to stay satisfied with lower consumption of food, which would help you both physically as well as financially. One of the key contributing factors to sustainable and long-term weight loss is lowering your total calorie intake. And you can do this easily by eating a little less of what you presently eat. Once you’re through into the habit of eating smaller portions, particularly of fatty, sugary and other nutrient-poor foods, you can easily fine tune your diet and incorporate more amounts of nutrient-rich foods. According to nutritionists, large meals burden our digestive system, which often causes reduced energy levels and bloating as the body has a difficult time trying to digest them. Eating smaller portions not only helps you prevent this but facilitates your body to function more effectively throughout the day. Though the sugar level in your blood rises when you consume a big meal, it falls once the food is digested. Hence, the bigger your meal is, the bigger the fall – which leads to a higher craving for sugary snacks to refuel your body. Most people often become confused between a portion and a serving. It makes sense to understand that a portion is the quantity of food you select to eat while a serving is the quantity of food described as part of the nutrition facts.
6. Incorporate a workout regimen into your schedule
Weight loss and exercise go hand in hand. It might become difficult to incorporate a workout regimen into your daily schedule overnight, but you can easily start by taking small steps at a time. Taking the stairs or a 15-20 minutes of brisk walk are good ways to begin exercising. Remember that even if you aren’t able to sweat out a lot, little exercise is always better than zero exercise. Any workout that speeds up your heart rate will burn calories. A regular cardio routine will help you to burn even more amount of calories. While talking about cardio, you should consider three types namely boot-camp workouts, cardio kickboxing and spinning. 30 minutes of each of these burns 200-300 calories while shaping up your arms, legs as well as the core so that you have a consistent tighter and sleeker look. You’ll be able to burn even more calories if you can incorporate strength training into your workout regimen. Building muscles aids you to shed inches all round and keeps the metabolism going after you leave the gym. According to researchers, strength training could be more advantageous for lowering belly fat compared to aerobic exercise. If weight training isn’t a feasible option for you, you can still stick to cardio workouts such as running, walking, swimming or jogging to reap the benefits.
7. Go for walks
Taking a 30 minutes’ walk each day has proven to be highly beneficial for those looking to shed those extra pounds quickly. Apart from helping in losing weight, brisk walking helps in mood improvements and lowers the risk of developing diabetes. In case you lack the stamina or strength required for a 30 minutes’ brisk walk, you can begin with a small stroll but remember that you would need to have a brisk speed to burn a significant amount of calories. Sedentary lifestyle has proven to be one of biggest culprits of weight gain. Hence, it makes sense to move more and at great speeds. You can walk to your work or class (if possible) or get down a stop earlier to walk that distance, take a small walk during the lunch break, take the stairs instead of elevators, or even park your vehicle a significant distance away from your location. Exercising is always good for you. If you can’t make it in the morning, you can always go for a walk in the evening. This is especially helpful because many people’s metabolic rate slows down at the end of the day. 30 minutes of aerobic activity prior to dinner enhances your metabolic rate and can keep it elevated for the next couple of hours. Apart from helping in losing weight, regular walking helps to lower the risk of heart diseases, type 2 diabetes and cancer of breast, colon or womb.
8. Reduce the intake of carbohydrates
Fat isn’t anymore the nutrient to bypass when you’re trying to lose weight quickly. Healthy fats like those found in avocados, olive oil and nuts should have a place in your weight loss regimen. On the other hand, carbohydrates – which are staples in most people’s diet, can pose problems because each gram of carbohydrate comprises of four calories. In earlier times, though grains have been advocated as healthy, eating them is one of the quickest ways to pack on weight. In addition, you may already be aware of the fact that gluten available in most of the grains can trigger inflammation in the body and put pressure on the digestive system. Store-bought breads usually contain high fructose corn syrup together with high amounts of preservatives and sugar. Fructose is a kind of sugar that can be transformed into body fat quickly. An important benefit of having a low-carb diet is that it promotes the loss of ‘visceral fat’, which is deeply connected with conditions such as heart disease, stroke, type 2 diabetes and some other chronic diseases. Visceral fat can trigger inflammation, which in turn may lead to damage of arteries and cause other detrimental effects. However, carbohydrates are quite essential nutrients and one of the key sources of energy, which makes them crucial for seamless functioning of the heart and digestive tract. The trick isn’t to stop carbs completely, but to bypass the unhealthiest ones.
9. Practice yoga
There’s a strong reason that the ancient practice of yoga has withstood the test of time. It’s a complete mind-body experience with multitude of benefits in terms of both mental and physical health. There’re numerous ways to practice yoga, which makes it one of the most flexible options to workout. Contrary to the popular belief that yoga is mainly a sport for flexible females, there’re lots of reasons why you should practice yoga on a regular basis. Yoga helps you to get rid of the toxins from your system, sharpen your mental focus and boost your overall performance. The actual results of practicing yoga regularly are quite practical and you don’t require any special equipment – just a mat and a few square feet of space. People of all ages, sizes, abilities and shapes can practice yoga and adapt it in accordance with their individual needs and tastes. Here’s how this piece of extra stretching would enhances your other workouts together with your overall quality of life.
- It aids with weight management
- You improve proprioception
- You develop your self confidence
- It enhances your posture
- You become a participant of a lineage
- It helps to improve your concentration
- Deeper breathing lowers inflammation and stress
- You develop your own community
- It improves your playfulness
- It’s a great way to strength train
- It can help to ease pain
It helps to overcome insomnia
10. Don’t give up
Living a healthier life is a continuous process and it’s quite natural to slip, at times. Remember that pursuing fitness and weight loss goals is much like learning to ride the bike. Almost every one falls off it before they get the hang of it. Moreover, there could be occasional unwanted events – but despite such momentary setbacks, all that matters is to get back on track – every time. The key is to keep yourself motivated to be back on the track to obtain self-knowledge and skills, which will help you to recoup after a relapse. First of all, you need to get rid of that weighing scale. Still, if you want to use that scale, you need to keep in mind that weight loss doesn’t happen in a straight line. Everything you were doing could be right – from doing weight training a number of times each week, performing cardio on the off days to going on a perfect diet. Unfortunately, even with all the positive factors by your side, your weight might not reduce for weeks at a time and that’s the way it works. Then the moment comes when you want to throw in your towel. As a matter of fact, most people throw in their towel and that’s really unfortunate because if they’ve given it just another day, that scale might have been by their side again. So, don’t give up. If you’re sure that everything you’re doing is right, eventually, your weight is going to come down.