Losing weight is one of the best decisions you can make for your emotional and physical health.
It can reduce the risk of weight-related illnesses and can boost your self-esteem.
However, weight loss plans are different. Using a plan that sheds your weight too rapidly can lead to side effects such as hair loss, malnutrition and dehydration.
Nutritionists’ highly recommend that you use a plan that helps you cut down at least 2 pounds weekly.
Today’s article we will look at various ways. One of the ways is supplements of course but you should always look at the reviews. One of the popular products on the market is Vital Reds (read Vital Reds review by TrueHealthDiary) but there are other similar health supplements.
Supplements aside, there are several ways to cut down some weight fast. However, they require total commitment to both eating healthy and working out. To lose one pound, you must loose around 3,500 calories. Luckily, these 5 ways to lose weight will help you shave off around one to two pounds every week.
Here is how to go about it:
1. Eat Vegetables, Fat And Protein
To lose weight faster, you should observe what you consume. Your meal should contain low-carb vegetables, a fat source, and a protein source. Combining these three will indeed give you a daily card intake of 20 to 50 grams (recommended range).
Perhaps you are wondering how eating fats will help you lose weight. Well, attempting to take both low-fat and low-carb diet is a recipe for total failure. It can make you abandon the plan as you will feel miserable.
Sources of fat include:
• Coconut oil
• Avocado oil
• Olive oil
The reason why vegetables help in weight loss is that they contain all the minerals, vitamins and fiber you require to stay healthy.
Feel free to fill your plate using either of below low-carb veggies. While you can eat lots of them, ensure you don’t go over the 20-50 net carbs daily.
Low-carb vegetables include:
• Brussels sprouts
• Cucumber, etc.
The importance of taking lots of protein should not be overlooked. Research shows that proteins do boost the metabolism rate by 80-100 calories daily.
Sources of proteins include:
• Eggs: try taking whole eggs
• Meat: lamb, pork, beef, chicken, etc.
• Seafood and fish such as shrimp, salmon, and trout
In like manner, protein-rich diets reduce obsessive thoughts and cravings by 60 percent. Also, they reduce the desire to take snacks late in the night.
2. Cut Back On Starches And Sugars
The best way to lose weight is to cut back on starches (carbs) and sugars. This lowers your hunger levels. As a result, you will eat fewer calories hence your body will feed off the stored fat rather than burning carbs for energy.
Comparatively, cutting back on starches lowers your insulin levels. This makes the kidney to shed excess water and sodium out of your body which reducing your weight.
People who have followed this plan have been able to lose 10 pounds in the first week.
3. Cardiovascular Exercise
While you do not require exercise to cut down some pounds, it is highly recommended. Cardio is one kind of exercise that can surely help. It involves any kind of exercise that will make your heart to beat fast for a long duration. Swimming, biking and running are great examples of cardio. Such exercises will help you burn lots of calories.
4. Lift Weights
Though mostly ignored, lifting weights can certainly aid you to lose weight. You can go to the gym at least three or four times a week. It is advisable to do some warm-ups before you lift some weights. If you are not used to weights, you can seek advice from your trainer.
Nonetheless, weight lifting helps in burning calories. It hinders your metabolism from slowing down. This is always a popular way of weight loss.
5. Take Your Meals More Slowly
The brain takes around 20 good minutes to notify you that you are already full. So, eating your meals more slowly gives the brain some time to process this information. Hence, it will always notify you before you when full to avoid over-eating. This is how to slow down on your eating:
i) Ensure you chew every bite really thoroughly. According to research, chewing one bite 40 times can help you consume 12 percent lesser calories than normal.
ii) In between every bite, put your spoon down or whatever utensil you are using. You might think this action is insignificant, but it sure helps to slow down the entire process of eating.
If you are certain that there are reasons for you to cut some weight, then the right time to start that journey is now. You can start by setting a reasonable goal. Then proceed to make slight changes to your eating habits and daily routine. Otherwise, if you follow these 5 ways to lose weight, you will attain your ideal weight.
Check out our other articles for more health and weight loss tips!