If you want to lose weight, you are not alone. Almost five in every ten people are trying to lose weight at any given time. While there are many things you can do such as fad diets, diet pills, and fasting to shed the extra body weight, but losing weight too quickly can be dangerous for your overall health. However, if you are generally healthy and you are fully determined to lose the extra body weight quickly, there are some techniques and tips you can adopt to help you reach your targeted goal.
Here are 14 steps to lose weight quickly.
1. Eat protein at every meal.
Eating enough protein will help you stay satisfied and resist the temptation to snack excessively between meals. If you want to lose weight, aim to eat more protein based foods. Protein also helps boost your metabolism, since it takes more calories to metabolize compared to fat and carbohydrates. Some protein based foods are chicken breast, fish, lentils, beans, and yogurt.
2. Avoid calorie drinks
Sugary drinks, juice, or alcohol are high in calorie. So, to keep body hydrated drink plenty of water! Water helps to keep you full and is a key way to detoxify your body. To calculate your water needs, take your body weight and divide by two. Increasing your water intake can also help your body efficiently use nutrients, keep you energized, get the most benefit from your exercise routine, and feel full longer.
3. No eating after dinner
Late-night snacking is a problem for many people, especially when it’s done mindlessly while watching TV or browsing the Internet. When you snack after dinner, your body will be busy digesting your food while you sleep instead of burning the fat. You want your body to be burning fat while you sleep so stop eating after dinner. This is a key to losing weight more quickly!
4. Three meals a day
Eat three meals per day, not five or six small ones. By shifting to a three-meals-per-day mentality you can give stress on eating a good source of protein and a whole grain along with fruits and vegetables at mealtime. Eat a satisfying meal, give your stomach some rest and wait for your next meal. This will also reduce the chance of over eating.
5. Exercise More
Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential. Small changes to your activity level can add up over the course of a day, and can start making an impact on your weight within as little as a week. By making time for exercise and other healthy, productive activities, you can avoid temptation to overeat. Be realistic about the type of exercise you can do when starting a new program.
6. Don’t forget strength training
Since people seem so focused on their cardio, they often forget about weight training. Strength training, whether you’re male or female, can help you define and shape your muscles. It also boosts your metabolism. If you’re really short on time, focus on your upper body such as arms as it can show definition faster than larger muscle groups. Try lifting weights three to four times per week for at least 30 minutes to see results.
7. Limit salt intake
Limiting salt and starches may also mean losing more weight at first, but that’s mostly fluids, not fat. When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started. Experts recommend avoiding too much of starch, sugar, and animal based fat as much as possible, For weight loss, eat more fruits, vegetables, soy products, nonfat dairy foods, and lean meat.
8. Spa Treatments
Another easy way to get fast weight-loss results is to get beauty treatments specifically designed to help you shed inches quickly. By visiting a spa, sauna, or wellness clinic you can get some guidance from experts regarding what you can do to lose weight quickly. You can lose some weight quickly and that too without dieting or exercise.
9. Keep a food diary
Write down every meal, snack, and drink you consume as well as the approximate quantities for an entire week. When possible, write down the number of calories in each food you eat as you eat it. Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat.
10. Develop healthy meal plan
Your individual calorie needs will vary based on age, gender, height, and activity level. So, figure out how much you should be eating by scheduling a consultation with a dietitian or a physician to discuss your weight loss goals, dietary needs, current eating habits, and what should be done. Choose meals that have a healthy balance of vegetables, fruits, whole grains, and low-fat dairy and lean proteins. There are also certain foods that promote weight loss. To know about these food, visit www.top10homeremedies.com.
11. Watch your portion sizes
Look for healthy, delicious meal and snack ideas online or in cookbooks, and create a menu for the week. Make a list of what you’ll need for these meals, and buy accordingly. Always opt for appropriate portion sizes into your meal plan. For instance, a healthy snack of almonds and dried cranberries can turn into a huge calorie source if you don’t pay attention to quantities.
12. Don’t skip meals
Never skin your breakfast. A healthy breakfast can increase the metabolic rate of your body, keep your energy level high, and also reduce the urge of eating high-calorie snacks throughout the day. Plan to eat a snack or meal every 2 to 4 hours to keep your metabolism active. Eating regularly also keeps your blood sugar stable and reduces the chance of eating unhealthy foods items.
13. Snack smartly
Try to have snacks that are rich in nutrients and low in calories and fat. Avoid processed and packaged foods as they contain a lot of calories. You can eat some healthy snacks like nuts, rice cakes, fresh or dried fruits, baby carrots, cherry tomatoes, and so on. Vegetables and fruits also make good snacks.
14. Sleep More
Try to sleep half an hour more during night. That extra half an hour, whether you sleep for five or eight hours, can make you feel more refreshed. A refreshed mind can function properly and make better food choices. Also when you sleep half an hour more daily, then there is less chance of feeling lethargic. More restful sleep also boosts your metabolism.
Adopting a number of these simple but significant dietary and behavioral changes mentioned can be enough to jump-start weight loss for many people.