According to the report of the Centers for Disease Control and Prevention around 39.8 percent of people have an obesity problem in the United States. Excess body weight may cause some serious health problems like high blood pressure, high cholesterol, liver disease, sleep apnea, heart disease, and hypertension. So, it is best to maintain your weight by eating a healthy diet as well as changing your lifestyle. The best and simplest way to your weight loss journey is to eat less and do more exercise. There are many fraudulent weight loss programs and diet scams that promise quick and easy weight loss which you should stay away from. If you also finding a way how to lose weight fast then you are on the right page. Here you can get all the details of quick weight loss
The basics of a successful weight loss journey remain a healthy junk-free calorie-controlled diet with good physical exercise. Losing weight is not an easy task so you have to keep patience and be regular on your routine that is begin to lose your weight. To answer your question about how to lose weight fast, below are some effective ways that you can implement to lose weight quickly.
Best Ways to Lose Weight Naturally
If losing weight is your priority and want to know how to lose weight fast naturally and permanently then follow the given points.
Tracking Your Diet and Exercise:
Make sure of what you eat and drink every day. God says that your body is your temple. Therefore, you should not fill it with junk or bad foods that would affect it negatively. Tracking your diet and exercise is very helpful for losing weight because it advocates behavior changes and boosts motivation.
You can buy a smartwatch from a reliable brand like Samsung or Apple instead of buying cheap smartwatches with fake tracking devices. The watch would help you track your calories, heart rate, or how much you have walked in a particular day. Set daily goals for your exercise and joining a gym would help you a lot better and faster.
Try Intermittent Fasting:
Intermittent fasting is a way of eating that includes regular short-term fasting and eating meals in a shorter period during the day. Studies show that intermittent fasting for up to 26 weeks is very effective for weight loss.
Intermittent fasting methods include:
- Alternate day fasting: Eat a normal healthy diet and fast for every other day.
- The 16/8 method: Eat for only 8 hours and fast for the remaining 16 hours. Eating in a restricted period results in eating fewer calories and ultimately losing weight.
- The 5:2 Diet: This ratio defines that 7 days of the week in which you need to fast for 2 days in a week. On the remaining 5 days eat 500-650 calories.
Eating Protein-rich Foods:
Protein regulates appetite hormones that make you feel full and boost metabolism. Research has shown that the hormonal effect of eating high-protein meals lasts for several hours. Good choices of high protein are eggs, nuts, chicken, mutton, oats, porridge, etc.
Protein helps you to maintain muscle mass while reducing weight.
Quit Sugar and Refined Carbohydrates
The modern diet is high in sugar which causes obesity. During the refining process of the grains, bran and the germ are removed which comprise the majority of the grain’s nutrients like fiber, and minerals.
Such foods are easy to digest and get converted into glucose easily which provokes insulin causing storage of fat in adipose tissue and ultimately leading to weight gain.
Studies have shown that eating more refined grains causes an increase in body mass.
Whereas, sugar is the white sweet poison. Reduce or quit sugar as much as you can. It also feeds cancer as per some studies. Sugar is the worst thing for your body to consume.
You should swap refined and sugary foods for more nutritionally dense options. Eat whole grain bread, pasta, and rice instead of a white version. You can also take nuts, seeds, and fruits instead of high-sugar snacks.
Eat Fiber-Rich Food:
Fibre (plant-based carbohydrates) is not possible for the small intestine to digest. Fiber-rich food in your diet increases the feeling of fullness which not only helps you to lose weight quickly but reduces the risk of heart disease, diabetes, and cancer also.
Fiber-rich foods are
- Fruits and vegetables
- Peas, pulses, and beans
- Nuts and seeds
- Whole grain cereals
Managing Stress Levels:
Stress causes the release of adrenaline and cortisol which decreases appetite. Cortisol signals the need to use the body’s nutritional stores as a source of fuel.
Insulin then delivers the sugar to muscles and the brain from carbohydrates through the blood. The body will retain this sugar as fat if it is not used in the fight-or-flight response.
Some methods to reduce stress are
- Yoga or meditation
- Breathing techniques
- Spending more time doing outdoor activities
Conclusion
Reducing weight can be a difficult task, but if you keep trying and following all the above methods religiously, you will start to notice changes in your body. Reducing the wait process is gradual rather than rapid weight loss. Remember quitting is never an option. If you want to look good and feel secure about your body, start working hard, quit temptations and you’ll have a great transformation. We hope this article helped you more about how to lose weight fast and what should do to lose weight quickly.