You often fail to achieve your fitness goal because you need strong willpower and gritty determination.
Failure could also be due to the complexity and toughness of the weight loss method itself.
There are efficient and straightforward weight loss methods that even weak-willed people can quickly follow.’
You may have found crazy ways 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 or starve you to hell.
Be wise 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 five simple methods to lose weight fast and successfully. It will work for sure unless your obesity is linked to a genetic disorder or illness resulting in chronic obesity.
Remember, every reasonable weight loss solutions have four areas to care for.
- Appetite must be in control with no urge to binge eat.
- Avoid starving yourself to lose weight; it is very unhealthy.
- Ensure you have a balanced diet with no shortage of essential nutrients and vitamins.
- Active physical exercise for at least 30 minutes daily is vital for both body and mind.
Step 1: Have A Good Sleep
“Sleep starvation” is a good recipe for weight gain! Of course, an evil weight-gain agent with adverse effects on the body and mind.
Lack of sleep will make you full of physical and mental discomfort. The outcome is the tendency to skip exercises due to tiredness and an increased urge to gorge on your favourite foods to dispel the pain.
For example, did you know that two-thirds of 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.
A sleep-deprived person is overtired and psychologically induced to seek something that makes them feel good; most of the time, it is comfort food cravings.
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.
Several solid research studies show that not getting enough sleep can cause your metabolism and digestive system to become fragile.
“Good sleep” is an essential “nutrition” for the brain. A minimum of 7 hours of sleep is required to maintain good physical and mental health.
There is proven evidence suggesting that a “sleep-deprived” person is likelier to crave junk food. Why? Insufficient sleep directly impacts fullness hormones and hunger, especially the ghrelin and leptin hormones.
As such, there is nothing to doubt about the massive effect of sleep deprivation as one of the significant 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, a sleepless person gradually loses the ability to process insulin, an essential hormone for converting fat into energy.
Insulin insensitivity will lead to poor fat processing in the bloodstream. It facilitates fat storage within the body tissues and steady weight gain.
From the above points, it is essential to realize that it does not mean that the more you sleep, the more you lose weight, but less sleep spoils your metabolism and sensitivity to insulin. Sleep deprivation also leads to fringe eating and snacking.
To keep your body fit and healthy with a well-balanced sleep schedule, you must sleep for 7-8 hours daily.
Step 2: Drink A Lot Of Water
People have been trying various diets and pills to lose weight. Most of them have failed to achieve the desired result.
How can you lose weight 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 has no ‘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.
Here are some of the simple reasons why water is good for slimming.
First, in a dehydrated state, a person tends to eat more than is required for the body. If your stomach is already full of water, there is less room for you to consume more food.
Water is also essential for a healthy metabolism and digestion. Several people suffer indigestion due to insufficient water intake. It is known that harmful metabolic activity is one of the leading causes of excessive weight gain.
“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.
Some people mistake thirst for hunger and eat more food than they drink water. But if you already have enough water, some of these erratic eating habits can be stopped.
However, don’t substitute pure water with sugary soft drinks, caloric beverages, or even “diet soda.” They 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, you’ll 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.
According to Davy’s study results published in the Journal of the American Dietetic Association, people who drank one or two glasses of water 30 minutes to one hour before their meal consumed 90 calories less on average. This resulted in about 15 pounds of weight loss in one year.
Step 3: Exercise 3-4 Times A Week
If you are worried about 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 only be possible for some individuals to engage in strenuous exercises for several reasons.
If you are physically sound and have not crossed the prime of your age, you should seriously adopt regular exercise to lose weight.
Of course, the best place to get total exercise is at the gym.
If you are new to the gym, you should take the help of the gym instructor to get the various exercises done correctly.
The most significant advantage of adopting exercise as a weight loss solution is that you burn fat and develop strong muscles.
If you have low-carb diets for meals, you can gain toned muscle while losing a great deal of weight quickly.
Be careful with lifting weights, as this could have some side effects. When you lift weights, you can burn only a few calories. It only helps a little in slowing down the metabolism.
A better exercise option for women and men who have passed the middle ages is to engage in cardiovascular workouts. They should pick up exercises like brisk walking, jogging, running, and swimming more conveniently.
Step 4 – Follow A Healthy Diet Plan
You should limit your carbohydrate intake to 30 to 50 grams daily (you may need a little more carbs if you do hard work).
Your meal should have a reasonable amount of protein, low-carb vegetables, and an excellent fat source (strictly no trans-fat).
If you incorporate all these three essentials in your meal, you will easily limit your carb intake to the healthy range of 20-50 grams.
Let us have a look at each of these three separately now.
Healthy Protein Sources:
Protein is essential and must always be consumed in sufficient quantities.
Here are some of the healthy protein sources:
Eggs: omega-3– Omega-3 enriched or pastured eggs are best.
Fish and seafood: salmon, trout, shrimp, lobster, etc.
Meat: beef, chicken, pork, lamb, bacon, etc.
Protein is essential for muscle and tissue building and helps boost your metabolism by up to 100 calories per day.
It has been proven that people who consume sufficient protein sources in their diet do not experience food cravings. They also develop a comparatively low passion 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 snack foods that are very high in calories.
You should only think of a healthy weight loss outcome only if you pay attention to the protein part of your diet plan.
It is also essential to ensure that you don’t prepare meat and fish deep-fried in oil, or you may gain weight.
Low-Carb Vegetables And Fruits
Many of us have a kind of aversion towards vegetables, especially the ones that are not so palatable.
A diet devoid of healthy low-carb vegetables will endanger your health in the long run.
Here are some of the most popular and best low-carb vegetables you should include in your diet.
- Brussels Sprouts
- Swiss Chard
Just begin to relish low-carb vegetables because they are healthy and rich in fiber, vitamins, minerals, and nutrients. Even overeating low-carb vegetables will add only a tiny amount of calories.
Healthy Fat Sources
Don’t be scared of eating fat. As you are already eating low-carb vegetables, you can afford to include sufficient healthy fat in 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 with is coconut oil. It contains medium-chain triglyceride (MCT) fat, which is more satiating and helps boost metabolism.
Saturated fats do not promote heart ailments, unlike vegetable oils and trans fats. It is healthy and safe to use in the required amount.
Lastly, every healthy weight loss plan should have a balanced amount of healthy protein sources, an excellent fat source, and low-carb vegetables. If all three aspects of your diet are correctly balanced, 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 the final answer to how to lose weight fast has ended here. Undoubtedly, removing sugar and starches (carbs) from your diet is crucial.
Sugars and starches are determining factors in the secretion of the insulin hormone. A more significant amount of insulin is released when a higher fat storage level occurs.
Lowering insulin secretion helps with the faster burning of stored fat mass.
You will magically lose weight if the deposited fat is quickly burned and converted into energy for life’s activities within the body.
Sugar and starches increase the insulin level, which prevents the burning of the excess fat already deposited and adds more fat storage to make things worse.
Insulin also aggravates diabetic issues by interfering with the healthy functioning of the liver and metabolism.
With less sugar and starch consumption, your kidneys would function healthily to release excess sodium and water out of your body. Your body weight decreases naturally by reducing bloat and unnecessary water weight through urination.
Some studies have reported that it is possible to lose up to 10 to 15 pounds in two weeks by quickly burning down 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 do not need to fast or feel hungry anymore to manage your body weight. Keep consuming a lot of healthy proteins, low-carb fats, and vegetables.
A little conscious effort in your diet planning can work miracles for your weight loss results.