Losing weight quickly is a difficult challenge for many. However, it is by no means impossible. While there are lots of ways to do it, some are dangerous and unhealthy. We’ll take a look at the easiest ways to lose weight without risking your health. The healthy ways also lead to long-term weight loss. By incorporating these tips into your daily fitness and diet plan, you can start losing weight in no time!
A fantastic quick way to lose weight video below!
Lower Calorie Intake
The most important factor in losing weight is to lower our overall calorie intake. Most of us eat over 3,800 calories a day, when we really only need about 1,800. By changing your eating habits, you’ll start to notice weight loss in just a few days.
The trick to lowering calorie intake without feeling like you’re starving is substitution. Select foods that make you feel full longer. For example, oatmeal is very nutritious and will help you feel full. Low-fat milk and yogurt also contain lots of protein that makes you feel full and satisfied without adding to your calorie intake.
If you aren’t accustomed to eating breakfast, you need to start today. It might sound strange that eating more can actually lead to weight loss, but that’s exactly what breakfast does for us. Breakfast tells your body that it’s time to get running. Your metabolism kicks in and you’ll have more energy and burn more calories even if we’re just sitting at a desk all day. This also tells the body its not starving, so it doesn’t need to store extra fat for emergencies.
Eat Smaller Meals
When we think of our body like a fireplace that needs regular fuel, it makes sense that six smaller meals would be better than three big ones. A fireplace works best when you add logs as the current logs start to burn up. Our body works the same way. Fewer calories get stored and saved when we eat small portions. Learn to eat slowly and eat just enough to feel full.
Eat More Fiber
Fiber is a non-soluble component of food that we can’t actually digest. Although that sounds strange, what it means is that fiber goes through your system along with the other food components and helps your stomach feel full. When it leaves your system, it takes all sorts of dangerous toxins with it. It’s sort of like a sponge that takes up space and cleans up on its way through. You can get more fiber by eating fruits, vegetables and whole grains. Make sure you drink lots of water to help fiber do its job.
Eat Metabolism-Boosting Foods
The metabolism is what sets the body’s pace for turning food into energy. Anything you can do to up this rate means you’ll be losing weight as your body requires more calories to move around. Some foods have special properties that boost the metabolism into overdrive mode.
Metabolism-boosting foods include oatmeal, yogurt, green vegetables, grapefruits and lean meats like turkey and fish. You can also get a metabolism kick from coffee and spicy foods. The more of these you can incorporate into your daily meals, the more energy you’ll have throughout the day. You’ll even burn more calories while sleeping!
Protein takes longer to convert to energy than carbohydrates. That means that foods high in protein make us feel full longer and actually cost more calories to use. That means that eating lots of protein will make you less hungry over time and also burn up more calories. It also supports exercise and recovery.
Carbohydrates have their place. It is not a safe plan to completely cut them out. However, we often eat too many carbs on a daily basis. The extra calories from carbohydrates get converted into fats. Focus your diet on high-protein foods and whole-grain carbohydrates. Avoid things like white bread, processed snacks, chips and other empty calorie items.
Start Resistance Training
Men and women can both benefit from exercising with weights. You don’t need to be bench-pressing 300lbs to have see benefits from resistance training. However, a few weight workout sessions a week can lead to major weight loss and reshape your entire body.
Why is resistance training so effective? When we lift weights, we create microscopic fractures in our muscle tissue. The body, being ever vigilant to our wellbeing, quickly sends out a repair crew and repairs the area with even stronger tissues. This process costs lots of calories. The new stronger tissue also takes more fuel to use on a regular basis. That means your time spent in the gym equals long term calorie consumption as your body has to power your new extra-powerful muscles.
Create a simple workout plan that involves the major muscle groups. Since your body will be improving itself each time you workout, you’ll need to continually raise your weight amounts. It is also essential to take in some protein immediately after your workout. Enjoy a delicious smoothie or protein bar. This gives your body the fuel it needs to start repairing your muscles right away.
While cardio workouts like jogging do not offer the same long-term benefits as a resistance training regimen, they do lead to weight loss. Activities like running, swimming or jumping rope burn many calories immediately. They also help us deal with stress and strengthen our respiratory system. Many find that running is almost addictive once they’re used to enjoying fresh air and breaking a sweat.
It may sound odd, but lack of sleep actually causes our body to retain more calories. Most of us only sleep 6.7 hours a night. It’s suggested that a minimum of eight hours of rest is optimal. If you aren’t getting enough sleep, you’ll have less energy for working out and have trouble focusing. These side effects can make it difficult to stay motivated while dieting. Take a moment to review your daily schedule and see how you can get a few more hours of sleep. It will actually help you lose more weight.
Get Started Today
As you can see, none of these tips require huge, life-changing adjustments. Start incorporating these techniques into your lifestyle today and you could start seeing significant weight loss in two or three weeks!