lose weight fast

Are you looking to speed up your weight loss? In this post, I am sharing 10 ways you can lose weight fast and easily.

HOW TO LOSE WEIGHT FAST

 

 

 

India has more than 10 million cases of obesity every year. It is one of the most prevalent causes of death worldwide, even more than being underweight. Obesity is self-diagnosable and can be chronic. But it is treated easily and you can lead a normal life with a few lifestyle changes. The main thing to keep in mind is to lose excess weight so that your body mass index stays in the normal range.

 

There are a lot of different diets that people can follow to achieve weight loss. The best way to lose weight without it affecting your health is to have a proper plan. It should include ways to reduce the appetite, improve metabolism and reduce weight without feeling hunger. Here are some tips and tricks to lose weight fast.

 

  1. Eat breakfast

 

 

Breakfast is the most important meal of the day. Breakfast is the first meal of the day. It contains essential nutrients and minerals. This will keep you active and energetic throughout the day. Missing out on breakfast will not help you lose weight. Instead, you will end up feeling hungry for the entire day. This means when you do eat, you end up consuming even more calories. This defeats the whole purpose of losing weight.

 

Starting your day with a proper meal will hold you good for the entire day!

Reference: 1

 

  1. Regular meals

 

 

Instead of having food whenever you please, create a proper meal plan with definite timings. Eating a proper meal at regular timings will help in burning calories at a faster rate. This also means that you will be less tempted to have unhealthy snacks or junk food. this is because you can manage your hunger better. There is no need to obsess over calories if you eat regular meals. Do keep in mind to reduce your carb intake to 20–50 grams and you’re good to go.

 

  1. Fruits and veggies

 

 

A healthy diet is prime in helping to lose belly fat fast. Experts say that you should have 5 portions of fruits and vegetables every day. Fruits and vegetables are a great source of all the necessary vitamins and minerals. They are high in dietary fibre, low in fat and calories. Not to mention that they’re tasty and healthy to boot! Research has shown that people who eat 5 portions of fruits and vegetables every day are less at risk from heart disease, stroke and even cancer.

 

Eating 5 portions is not as hard as it sounds. You can start by having a slice of fruits like pineapple, melon. Another option is to have a full banana, apple or pear. You can then couple this with smoothies made from fresh fruits. Add a couple of dry fruits to this and you’re all set.

 

  1. Exercise

 

 

Being active all day is way better than being a couch potato, for sure. Make sure to walk around or run a few miles every day to keep in shape. Doing household chores around your home is also a good way to ensure that your body remains active. Exercise is the best way to burn off the excess calories you can’t reduce through diet alone. Exercising doesn’t always mean a session at the gym. You can find activities that are convenient for your lifestyle and incorporate it into your daily life. Walking or running has many health benefits as well. Exercise can lower the risk of many diseases like heart disease, stroke, type-2 diabetes, cancer and osteoarthritis.

Reference: 2

 

  1. Drink water

 

 

Drinking plenty of water is pretty cliche but very true at the same time. Of course, you don’t have to be meticulous enough to drink 8 glasses of water every day. But you also shouldn’t go thirsty. Drink enough water to stay energetic. The problem with staying thirsty is that you may end up eating extra calories when you can fill your belly with water. Studies show that drinking water before meals can promote weight loss. This is because your belly gets filled with water. This reduces calorie intake thus helping to lose weight fast.

Reference: 3

 

  1. High Fiber foods

 

 

Foods rich in dietary fibre has the property of creating fullness in the stomach. It makes you feel full, which helps in portion control. You end up consuming fewer calories which support weight loss. Fibres are usually found in plant-based food items like fruits, vegetables, peas, lentils and many more.

Soluble fibres especially can help in reducing belly fat. You may also take fibre supplements such as glucomannan.

Reference: 4

 

  1. Smaller plate

 

 

Eating using a smaller plate is a convenient way of controlling the amount of food you eat in one go. Of course, this doesn’t mean you need to have food in the smallest plate available. By using smaller plates and bowls, your body gradually gets used to eating smaller portions without going hungry. Your subconscious will help in determining that you’re full, without having the excess amount of calories. Another tip is to eat slowly and eat 3 fewer bites of your meal. As you take time to complete smaller portions of food, your mind feels that you’re full and not hungry anymore. It also boosts weight-reducing hormones.

Reference: 5

 

  1. No junk food

 

 

Packaged food, any kind of junk food, fizzy drinks – all these are a big NO if you’re planning to lose weight fast. Snacks don’t automatically mean chocolate or unhealthy chips. You can instead stock up on nuts like cashews, almonds or dried fruits which are much healthier.

 

  1. Good sleep

 

 

We’ve all heard of the importance of getting a good night’s sleep right. Well, turns out this helps in keeping up our metabolism too. Lack of regular hours of sleep could also lead to weight gain in future and obesity. Sleep deprivation can also increase hunger and make you cranky in general. This could disrupt your entire diet.

Reference: 6

 

  1. More of Proteins and Healthy fats & Less salt, sugar, starch

 

 

 

Plan your meals properly. Make sure your breakfasts, lunches and dinners are rich in proteins and healthy fats. At the same time reduce the excessive use of salt and sugar. Carbs and starchy food also have to be reduced. Studies show that eating a high protein breakfast can reduce calorie intake throughout the day. Proteins reduce the belly fat and help in increasing the muscle mass. Sugary drinks are the most fattening things you can have, so cut down on those. Instead, opt for healthy drinks like green tea. This is because caffeine can boost your metabolism by up to 11%. Trans or unsaturated fats are extremely harmful to our body. So opt for healthier sources of monounsaturated fats like coconut oil.

Reference: 7, 8, 9

 

Losing weight is not just to become slimmer. More than appearance, weight loss helps to keep your body fit and healthy. Unhealthy belly fat may be the cause of a lot of diseases. This could affect your entire way of life. So, don’t lose weight because you think you look fat and want to be slim. Lose the excess weight quickly so that your heart stays healthy, you have strong muscles and happy life. Losing weight quickly ensures that you stay healthy and happy!



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