Well, there are lots of ways to lose weight fast but most of them will make you starved and unsatisfied.
As soon as you lack the self-control, your starvation will quickly make you to give up on these plans.
Sick of chasing fad diets?
It’s time to hop off these fad diets and get some realistic advice from experts who have been there.
Here are 10 weight loss tips that are always easy to stick to, and works quickly to reduce extra cravings.
Table of Contents
Cutting back on sugars and starches (carbs) are most crucial for effective weight loss.
These foods stimulates secretion of insulin in our body at great extent. If you didn’t know already, insulin is the main fat storage hormone when goes down can help you in effective weight loss.
When insulin goes down, fat can easily come out of fat stores and the body starts to burn extra fat instead of carbs.
One more benefit of letting down insulin is that your kidneys shed excess sodium and water out of your body, which also reduces bloat and excessive water weight.
Every day of your meals must comprise a protein source, a fat source and low-carb vegetables. Making your meal plan in this way will undoubtedly bring your carb consumption into the recommended range of 20-50 grams per day.
Eating plenty of proteins has shown to boost metabolism by 80 to 100 calories per day.
What that means for you?
Adding Protein diets can also reduce obsessive thoughts about food by 60%, and kills your appetite so that you automatically eat 441 fewer calories per day.
When we talk about losing weight, protein is the king of nutrients.
Exercising at any time is beneficial for you, but evening activity is particularly favorable as many people’s metabolism slows down at the end of the day.
Thirty minutes of aerobic activity before supper can boost your metabolic rate and keep it elevated for next two or three hours.
Moreover, by lifting weights you can shed off excessive calories and avoid your metabolism from slowing down.
If lifting weights is not a right fit for you, then try some easier cardio workouts like running, jogging, swimming, etc.
Eating one bite less at every meal can save around 75 calories a day which is approximately equal to 8-pound weight loss in one year!
—Lyssie Lakatos and Tammy Lakatos Shames
This clearly shows you that time is the great multiplier. When multiplied over time, one little extra bite results to obesity.
Overeating Is Your Habit?
Set a goal to start eating just one bite less than you normally consume. Put it to the test for one meal each day.
Water is indispensable part of our life and is essential to keep our body hydrated. Gain “water weight” not just drinking enough water rather drink too much of it.
The needs of water for each person may vary but the general recommended daily amount is 64 ounces. It also occupies space in your stomach so that you eat less.
Thus, find out your way to get in the recommended servings of water which helps to reduce your carvings.
Salt is the biggest contributor of obesity and a reason why the numbers on the scale aren’t going down. Eating twice the amount of salt one should have each day leads to weight gain, bloating, and the inability to lose stubborn pounds.
Excess salts often results to make you feel hungrier and thirstier, thus check the nutrition tags for high sodium levels and avoid packaged or restaurant foods.
Gradually, you’ll notice a puffy face and perfect belly just by cutting out your sodium intake and choosing more natural foods.
Make sure an eating occasion contains carbs, protein, and fat instead of just counting calories (such as a 100-calorie pack) delivers more audacity and fat loss results by giving the body what it needs.
Put your food scale away and have quick and longer-digesting nutrients to stay fit and healthy.
“Portion control isn’t about measuring; it’s about ordering two appetizers instead of an entrée and cutting back on bread if you have pasta.”
—Bethenny Frankel, author of Naturally Thin
Even the most inspired and focused dieter will find hard to lose weight when hunger takes over. Our body secretes a hormone named ghrelin which controls starvation and drives our appetite.
If you are unable to control ghrelin in the body, you should forget about losing weight. According to the recent scientific research the best way to control ghrelin is to eat less, balanced meals around every 3 hours or so.
This is because ghrelin will spike after every 3 to 4 hours of fasting, so eating with consistency will help you to get rid of excess starvation. So it’s essential to fuel our body with carbs they need to stay healthiest eating routine.
Rapid eaters gain more weight over time and are often heavier than slow eater. Eating slowly makes you feel full and boosts weight-reducing hormones.
According to research from The University of Rhode Island, It takes 20 minutes for your stomach to send a message to your brain that you have eaten enough and are satisfied.
If you are habituated to take your meal with rush, your body’s satiety signals won’t be tuned in to those feelings of fullness and you begin to overeat.
Seriously avoid it by chewing each bite at least 10 times, putting your fork down in between bites instead of eating with rush.
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You can expect to lose your obesity using these healthy tips but how quickly it will happen depends on you.
Stick to these tips and tactics, no doubt you will enjoy a fat and healthy life style.