How To Lose Weight Fast?
Struggling to shut that denim button? Explore fast ways to lose weight.
The holiday season is over and we have all generously indulged in all kinds of delicacies and desserts. Now you are finding ourselves to explore ways to lose weight quickly for that hot summer body. Over the years you have heard your fair share of weight loss advices, whether its to go on a smoothie diet or follow carb cycling. These diets are no doubt the current fad. However, if you’re not someone who can stick to strict diets like me, there are easier ways to shed those tyres.
One such tip: Pick a time to exercise and follow it. According to a study published in July 2019 in the journal Obesity, exercising regularly at a fixed time everyday may help you maintain weight loss. Another easy tip; choose nuts over heavily processed snacks. In my experience, packaged food is the hidden devil in our diet. It leads to bloating and lowers the odds of weight loss.
So lets explore some small and effective ways to shed pounds. It works whether you have a little or a lot to lose.
1. Eat Slowly
Eating slowly allows you to not only enjoy your food more but also gives you better cues of satiety. According to Janet Zinn,” I advise my clients to chew slowly, swallow only when the food is all chewed up, and repeat. It takes time to know when you’re full.”
2. Bite It, Write It!
According to Christine Kind, founder and CEO of YourBestFit, food journal helps!. Numerous studies have shown the effectiveness of food journaling for weight loss.
3. Move it, Move it!
Physical activity is critical when it comes to keeping lost weight off. When you’re constantly moving, your body is active and your metabolism stays high. So whether you’re in bed, while seated, standing or just walking, move as much as you can.
4. Batch Cook and Prep
Our lifestyles have become extremely fast. Batch cooking and prepping is a great option for people who are always on the go. For instance, Kyra Williams, personal trainer in Boston says, “Every Sunday I batch cook enough chicken for the week. Put the measured chicken in a container with mustard and frozen veggies and all I need to do is add water and microwave.”
6. Get Enough Z’s
“A lack of sleep increases your hunger hormone — ghrelin — and decreases your ‘satisfaction’ hormone, leptin, which can contribute to weight gain. When we are sleep deprived, we crave more salty and sweet foods. Why? Because anytime you feel more intense hunger, your cravings for higher energy — aka higher calorie — foods intensify. We also know that the way we think and process our emotions is affected by inadequate sleep, so it’s easy to connect this with an impaired ability to make sound choices in many areas of life, including with food. If we flip the coin, we can safely assume that when we are well rested, we will make better choices. When it comes to eating, that would mean that we would eat when we are truly hungry, and eat just until satisfied. Our hormones are also going to be better balanced because our bodies got the time needed to sleep, repair, and refresh.” — Angela Lemond, RDN, a registered dietitian nutritionist in private practice in Texas
7. Don’t Skip Meals
Not skipping meals goes against many of the dieting tactics but they never truly work well for people in the long term. Our body’s goal is to stay alive and it will do things to survive. Skipping meals will push your body to crave more of food higher in energy density. Its generally recommended to eat every four hours.
8. Stay Hydrated
According to a research, people who drank two glasses of water before meals lost more weight than people who didn’t. Water makes you feel fuller and you eat less during a meal.
9. Follow the 80 Percent Rule
We’ve hear this time and over again because this is the golden rule. Eat until you are just about 80 percent full. Help yourself with smaller portions or pack away any extra food on your plate. Don’t feel the need to be part of the ‘clean plate club’. This small exercise will really help you lose weight fast.
10. Skip the Liquid Calories
Sugar is the hidden devil which most of us find hard to let go. Sugar sweetened beverages and weight gain pretty much go hand in hand. Research has shown that reducing the intake of sugary beverages can result in weight loss even if that’s the only change you make in your lifestyle. Replacing a 20-ounce soda with water can save you more than 20,000 calories over months. Crazy right?
11. Embrace Veggies and Make them the Stars
When in doubt, think of vegetable. They have numerous benefits: low calories, high fiber and full of nutrition. Snack on kale, beans or beet. And the next time you make pasta, make sure you toss the dish with loads of roasted garlic and broccoli. This will make you feel satisfied about eating your favourite dish and will be nutritious too.
12. Keep Unhealthy Foods out of Sight
If you can’t eat it, don’t keep it. Simple rule right? Replace chips and cookies with nuts and seeds, fruits and vegetables or yogurt!