5 Simple Steps On How To Lose Weight Fast

Simple Solutions For Weight LossMost often you fail to achieve your fitness goal because of the paucity of strong willpower and gritty determination.

Failure also could be due to complexity and toughness of the weight loss method itself.

There are very practical and simple weight loss methods that can be easily followed by even the ‘weak-willed people.’

I am sure that you may have come across some crazy ways on ‘how to lose weight fast’ in 7 days or 21 days.

Unfortunately, some of those ‘crazy and insane’ weight loss plans will make you go hungry for days on starving you to hell.

Don’t be stupid to adopt this starvation method for slimming. Results from it are temporary with lasting adverse side effects on health.

5 How To Lose Weight Fast Tips 

Here I am charting out for you five simple methods to lose weight fast and successfully. It will work for sure unless your obesity is linked to genetic disorder or particular illness that results in chronic obesity.

Remember, every good weight loss solutions have four areas to care for.

  1. Appetite must be in control with no urge to binge eating.
  2. Avoid starving yourself to lose weight; it is very unhealthy.
  3. Ensure you have a balanced diet with no shortage of essential nutrients and vitamins.[1]
  4. Active physical exercise for at least 30 minutes every day; important for both body and mind.[2]
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Step 1: Have A Good Sleep

Good Sleep For Weight Loss“Sleep starvation’ is proved to be a good recipe for weight gain! Of course, an evil weight-gain agent with adverse effects on body and mind.

Short on sleep will make you full of physical and mental discomfort.  The outcome of this is the tendency to skip exercises due to tiredness and increased urge to gorge on your favorite food to dispel the discomfort.[3]

For example, do you know that two-thirds of the Americans aren’t getting sufficient sleep during hectic weekdays? Lack of adequate rest and sleep is said to be one of the prime reasons for excess weight gain in many of them.

A sleep-starved person is overtired and psychologically induced to seek something that makes feel good; most of the time it is about comfort food craving.

A recent research result indicates that people who are not getting enough sleep are getting fatter, “sleep restriction could be one of the environmental factors that contribute to the obesity epidemic,”  as presented in the American Journal of Clinical Nutrition.[4, 5]

There are also several proven research studies that point out the development of a fragile and weak metabolism and digestive system because of poor sleep.[6]

‘Good Sleep’ is said to be an essential ‘nutrition’ for the brain. Minimum 7 hours of sleep is required to keep you in good physical and mental health.

There is proven evidence to suggest that “sleep-starved” person is more like to have a craving for junk foods.  Why? Insufficient sleep has a direct impact on fullness hormones and hunger, especially on the ghrelin and leptin hormones.

As such, there is nothing to doubt about the huge effect of sleep deprivation as one of the major reasons for weight gain.

A group of University of Chicago researchers found that sleep deprivation makes a person “metabolically groggy.”  Within just a few days time, a sleepless person gradually loses the ability to process insulin, an essential hormone for converting fat into energy.[7]

Insulin insensitivity will lead to poor fat processing in the bloodstream.  It abets the storage of fat within the body tissues and steady weight gain.[8]

It is important to realize from the above points, it does not mean that the more you sleep more you lose weight, but less sleep spoils your metabolism and sensitivity to insulin. Sleep starvation also leads to fringe eating and snacking.

To keep your body fit and healthy with well-balanced sleeping duration must be 7-8 hours daily.

Step 2: Drink Lot Of Water (7-10 Glasses Daily)

People have been trying out all sorts of diets and pills to lose weight. Most of them have failed to achieve the desired result.

How is it possible to lose weight just by drinking 7 to 10 glasses of water? 

Believe it or not, drinking sufficient water can keep your body weight under check.

Don’t get me wrong. Water does not have any ‘magical property’ to make you lose weight.

BUT it can help you in losing weight.

It is not that water directly promotes weight loss. It is a correlated constituent that helps you to lose weight faster.[9]

Here are some of the simple reasons why water is good for slimming.

First of all, in a dehydrated state of the body, a person tends to eat more than required for the body. If your stomach is already full with water, there less room for you to consume more food.

Water is also essential for the healthy metabolism and digestion. Several people suffer indigestion due to insufficient water intake.  It is a known truth that unhealthy metabolic activity is one of the leading causes of excessive weight gain.Benefits Of Water For Weight Loss

“Your metabolism is a series of chemical reactions that take place in your body,” says Trent Nessler, PT, DPT, MPT, managing director of Baptist Sports Medicine in Nashville. “Staying hydrated keeps those chemical reactions moving smoothly.”  Dehydration can cause a considerable drop in metabolism.[10]

There are also some people who mistake thirst with hunger and eat more food than drinking water. But if you have already had enough of water, some of these erratic eating habits can be stopped.

However, don’t substitute pure water with soft drinks that are sugary, caloric beverages and not even the “diet soda”. They actually promote weight gain.

It must also be mentioned that guzzling water very frequently to avoid dehydration is not the right thing either.

If you keep drinking gallons of water, it will develop a dangerous condition called hyponatremia (low sodium levels in the blood) which can cause irritability and seizures.

The ideal way is to have a glass of water every hour or two.

A study result published by Davy in the Journal of the American Dietetic Association, says that people who had one or two glasses of water 30 minutes to one hour before the meal, consumed on an average 90 calories less.  This resulted in about 15 pounds weight reduction in over a period of one year.

Step 3: Exercise 3-4 Times A Week

If you are worried how to lose weight, here is the best one.

The best way to start slimming down naturally and in a healthy manner is to start exercising regularly.

Even though it may be the best option to lose weight, it may not be 

Just-Exercising-Well-to-get-that-extra-flab-outpossible for all individuals to do engage strenuous exercises due to several reasons.

If you are physically sound and not crossed the prime of your age, you should seriously adopt regular exercises to lose weight.

Of course, the best place to get total exercise is the gym.

If you are new to the gym, you should take the help of the gym instructor to get the various exercises done rightly.

The biggest advantage of adopting exercises as weight loss solution is that you not only burn the fat, but also you develop strong muscles.

If you can have low-carb diets for meals, you can gain toned muscle while losing great amount weight very fast.[11]

Be careful with lifting weights as this could have some side effects. In lifting weights, you can burn only a few calories. It does not help so much in slowing down the metabolism.[12]

For women and men who have past middle ages, a better option for right exercising is to engage in cardiovascular workouts. They should more conveniently pick up exercises like brisk walking, jogging, running, and swimming.

Step 4 – Follow A Healthy Diet Plan (Protein, Fat, And Vegetables) 

You need to restrict your carb intake to be around 30 – 50 grams per day (you may require a little more of carb in case you are engaged in heavy works).

Your meal should have a reasonable amount of protein, low-carb vegetables, and a good fat source (strictly no trans-fat).

If you try to involve all these three essentials into your meal, you will find it easy to limit your carb intake to the healthy range of 20-50 grams.

Let us have a look each these three separately now.

Healthy Protein Sources:

Protein is essential and always required in adequate amount.

Here are some of the healthy protein sources:-

Eggs – Omega-3 enriched or pastured eggs are best.

Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.

Meat – Beef, chicken, pork, lamb, bacon, etc.

Protein is not only essential for your muscle and tissues building, but it also helps in boosting metabolism up to 100 calories per day.[13]

It has been proved that people who have sufficient amount of protein sources in their meal plan normally do not crave for food.  They also begin to develop comparatively least amount of craving for frequent snacks (especially late night snacks).

So just by adding protein to your daily diet, you will begin to have 400 calories per day, as it will help you naturally reduce the urge to have the snack foods that are very high in calories.[14]

You should never think of healthy weight loss outcome if you ignore the protein part of your diet plan.

It is also important to make sure that you don’t prepare meat and fish deep fried in oil, or else you may end up gaining weight.

Low-Carb Vegetables & Fruits:

Many of us have a kind of aversion towards vegetables, especially the ones that are not so palatable.

A meal plan deprived of healthy low-carb vegetables will jeopardize your health in the long run.

Here are some of the most popular and best low-carb vegetables that you should certainly include in your diet.

Low-Carb Vegetables: 

Low-carb-food-list-weight-loss

  • Broccoli
  • Cauliflower
  • Spinach
  • Kale
  • Brussels Sprouts
  • Cabbage
  • Swiss Chard
  • Lettuce
  • Cucumber
  • Celery

Just begin to relish low-carb vegetables, because they are healthy and rich in lots of fiber, vitamins, minerals, and nutrients. Even overeating low-carb vegetables will add an only small amount of calories.

Healthy Fat Sources:

Don’t be scared of eating fat. As you are already on low-carb vegetables, you can afford to have sufficient amount healthy fat into your diet plan.

Healthy fat is required for the body to maintain good cholesterol in the blood.

Here is a list of healthy fats that you can choose from.

The best oil you can use to cook is the coconut oil. It contains the Medium Chain Triglycerides (MCTs) fat that is more satiating and helps to boost metabolism a lot.[15,16]

Saturated fats do not promote heart ailments, unlike the vegetable oils and Trans Fats. It is healthy and safe to use in the required amount.[17]

Lastly, every healthy weight loss plan should have a balanced amount of healthy protein source, good fat source, and low-carb vegetables.  If all three diet aspects are rightly mixed, you will not be consuming extra calories, and you will also be able to keep binge eating habits under control.

Step 5 –Avoid Sugars and Starch

Your quest for how to lose weight fast has the final answer here. Undoubtedly, the most important part is to remove sugar and starches (carb) from your diet.

Sugars and starches are determining factor in the secretion of insulin hormone.  A Larger amount of insulin released….higher level of fat storage takes place.

Lowering insulin secretion helps in faster burning of stored fat mass.

You will begin to lose weight magically fast if the deposited fat is quickly burned and converted into energy for the life process activities within the body.

Sugar and starches increase the insulin level that prevents the burning of the excess fat already deposited, and it adds more fat storage to make things worse.

Insulin also aggravates diabetic issues and which in turn affects the healthy functioning of liver and metabolism.

With less consumption of sugar and starch, your kidney would function healthily to release excess sodium and water out of your body.  Your bodyweight gets naturally decreased by reducing bloat and unnecessary water weight via urination.[18,19]

Some studies have reported that it is possible to lose up to 10 to 15 pounds in two weeks time by quickly burning down the fat storage and water weight.

The simple and most effective solution to weight loss is to cut carbs and reduce the level of insulin.

You need not fast or feel hungry anymore to manage your body weight. Keep consuming a lot of healthy proteins, low-carb fats, and vegetables.

A little bit of conscious efforts in your diet planning can work miracles on your weight loss results.

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  1. Kim Lane January 8, 2016
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