Losing weight comes with many health and lifestyle benefits and may improve your mental health as well. It is not necessary to lose much weight to achieve those benefits. Studies show that dropping your body weight for at least 5% to 10% can improve your health in a lot of ways.
Although there’s no easy fix to losing weight, there are different approaches that you can keep on with. Here are effective ways for dropping those pounds quickly.
- Reduce Your Carbs Intake
Start keeping your carbs (sugar & starches) low when you want to lose weight fast. Eating less carbs will lower your hunger levels and cause you to eat fewer calories.
Eating diet with low carbohydrates causes the body to burn stored fat for your energy leading to weight loss. Another gain of cutting carbs is that it lowers your insulin levels and this reduces bloating and unwanted water weight. In essence, you are losing fats unconsciously from cutting back on carbs.
A good tip is to substitute refined carbohydrates, high-sugar foods, and sodas with healthy low-carb alternatives. This can help improve your day-to-day diet and reduce your calorie intake naturally. Therefore, cutting on your calories incidentally is an important factor when it comes to weight loss.
- Eat a Balanced Diet
Another way to ensure weight loss is to consume a balanced diet that consists of a protein source, a fat source and low-carb vegetables. Here is why these food sources are essential:
While losing weight, you should eat lean proteins like chicken and fish to maintain your muscle mass. Besides, it is a great essential nutrient for weight loss as it leaves you fuller than fat and carbs. Protein not only reduces cravings but also changes other appetite hormones and this can help you lose weight fast.
The Dietary Reference Intake (DRI) report for macronutrients suggested that an average man should consume at least 56 grams of protein each day while the average woman should eat about 46 grams per day.
Small amounts of fat intake can make you feel full for longer, making it essential for preventing sugar cravings. It is an option of reducing unwanted weight faster. Fat also improves the absorption of essential nutrients.
In this ever-challenging world, fat-free diets are no longer counted as nutritionally balanced. After all, not all fats are bad. There are good fats sources like fish, nuts, seeds, avocado, and olive oil to name a few.
The best way to lose weight faster according to research is being persistent on a purely vegetable diet. This is because they are rich in fiber and healthy protein sources. Moreover, vegetables are naturally low in fat and calories. They fill you up without adding up to your pounds. Not to mention the essential vitamins and minerals derived from them.
- More Physical Activity
Engage in a physical activity that you enjoy. Exercise is not only good for your weight control but also great for your heart, mental health, and well-being in general.
If you want to work out and lose weight faster, you can do cardio by skipping rope, bike exercise, jogging, swimming, running, or any high-intensity interval training. Cardio is a strength training exercise that builds lean muscle tissue and burns calories. It is believed that more lean muscles will reduce your weight faster.
Also, lifting weight is great for burning calories and boosting your metabolism. Going to the gym 3 to 4 times a week is ideal. Generally, exercise is a great way to stay healthy and fit while losing weight.
You may be quite aware that there are really no quick fixes for shedding unwanted pounds. However, sticking religiously to the different strategies that have been shared above, in one way or another, could help achieve your weight loss goal.