If you are looking to lose weight safely, this post will help. We’ll discuss the best tips for rapid weight loss.
Being overweight can be very unhealthy as it predisposes people to various illnesses. Yet up to 42.4% of US adults were obese between 2017 and 2018.
The American Heart Association reports that an overweight person spends more on drugs than a normal weight person.
Let’s dive in!
1. Keep healthy foods around
It is always important that you stay away from unhealthy meals if you’re trying to control your weight.
A key to eating healthy meals is keeping healthy food nearby. If you tend to get hungry regularly, you should hold portable snacks that are simple to prepare.
You can also hold fruits, baby carrots, yogurt, or boiled eggs. These are foods you can reach for any time you feel hungry.
Doing this can help prevent you from eating something unhealthy.
2. Intermittent fasting
Intermittent fasting is one of the eating patterns that involve a period of minimal food consumption.
However, intermittent fasting also helps modify risk factors for health conditions such as diabetes and cardiovascular diseases. It can stimulate rapid weight loss.
3. Always be moving
Look for ways to be efficient at home and work. For instance, you can use the staircase instead of the elevator after work when you’re rushing nowhere.
Instead of sitting in a restaurant during lunch hour, pack a sandwich, an apple, and carrot sticks, all of which are easy to eat while walking.
You can also get moving during your favorite TV shows. Carry out activities that get your heart rate up so that you can feel a lot breathless.
You could burn an extra 270 calories a day, approximately 28 pounds of weight loss in a year.
Perhaps, when you have clutter that needs to be put away upstairs, bring up one item at a time. You will make more trips and will find that your heart rate increases too.
4. Get enough sleep
Sleep is a very underrated activity, but its importance may be as significant as eating healthy and exercising.
A major review found that short sleep duration increases the likelihood of obesity by 89% in children and 55% in adults.
Other studies show that poor sleep can increase appetite, likely due to its effect on hormones that signal hunger. This leads to a high intake of calories and fat, thereby causing weight gain.
You should, therefore, try as much as you can to get enough sleep.
5. Stay hydrated always
Often, you confuse thirst with hunger, causing you to eat more food than you actually need.
Water is really helpful for weight loss. It is 100% calorie-free and may even suppress your appetite if consumed before a meal.
The best way to get hydrated is to drink enough water. Try as much as possible to avoid a sports drink, beverages, and flavored water.
These drinks tend to have high-calorie levels and can lead to weight gain if you consume them too much.
6. Eat More Protein
Protein is one of the most important nutrients that could help with losing weight. High protein diets are satiating, leading to reduced hunger and appetite compared to lower protein diets.
High protein intake can make you burn 80-100 more calories per day while shaving 441 calories per day off your diet.
Including protein-rich foods like eggs in your breakfast will be beneficial to weight loss.
7. Create a shopping list
Making a shopping list helps you to make healthier eating decisions, which promote weight loss.
Learn to create a shopping list and stick to it. This way, you can avoid buying unhealthy foods.
However, it is advisable to eat a healthy meal before you go shopping. Shopping hungry may prompt you to buy food that is unhealthy and has higher calories.
8. Build strength and stamina
Make strength and stamina building a priority.
Building lean muscles has many benefits. The more muscles you have, the more calories your body has to spend to maintain it.
Regular workout sessions can help with improving blood pressure, increasing stamina, and keeping your mind clear.
Each minute, cardio burns more calories, and there are so many types to choose from.
You can undertake swimming, running, cycling, dancing, or other low-intensity activities. Building strength and stamina increase your body’s metabolic rate and the daily calories you consume.
9. Eat with smaller plates
Using smaller plates and bowls to eat means there’s less space to fill up food to make your plate look full.
With this approach, you could likely eat 30% less, and chances are you will feel just as full as normal, especially when you eat it slowly.
When you use smaller plates, you get the feeling of eating a larger amount of food. So, you’re basically tricking your brain into feeling fuller with less food, without having to do all the works of counting calories.
If you can afford new dinner plates or you have smaller plates, it’s certainly worth a try.
10. Reduce stress
If you want rapid weight loss, stress is one of your biggest enemies. Let me explain.
Smiling (which do more of when you’re less stressed) tend to feed positive energy to your brain. It gives your brain the feeling that everything is good, which leads to positive action.
Smiling is a very effective way of lowering your heart rate and producing less stressful breathing. Stress can trigger your body to go into survival mode, causing it to store fats.
According to a study published in the international journal of obesity, genuine laughter can cause a 10-20% increase in metabolic rate.
This means that you can burn up to 170 calories for a 10-minute laugh fest. So, try and create more fun moments and laugh more.
11. Read food labels
Reading a food label tells you how many calories you’re consuming when you eat a particular food. It can also provide you with useful information about the food’s nutritional value.
Knowing how to read food labels can help choose healthier options.
Always use the calorie information on food labels to work out how a particular food fits your daily calorie allowance on your weight loss plan.
12. Lift weights
Lifting heavier to get lighter has a unique weight loss advantage that makes it superior to other forms of exercise for weight loss.
Weight lifting gives your metabolism a small boost, helping you burn more calories throughout the day, even when you are resting.
So over time, as you lift weights and build muscles, your body will burn more fat tissues.
13. Enjoy wine (moderately)
Washington State University scientists found that resveratrol, a polyphenol found in red wine, can help transform stubborn white fats into burnable fats.
Another study was done at Harvard on 20,000 women. It revealed that women who drink wine have a 70% reduced risk of becoming obese.
Drinking red wine also reduces the risk of stroke, heart disease, and early death. It also reduces the chance of certain cancers like colon, ovary, and prostate cancer.
The keys to effective weight loss focusing on long term health fitness approaches. Try to make a habit of exercising and eating right in little proportions.
Some of the tips given involve diet, while others involve sleep quality and exercise routines. You could be well on your way to rapid weight loss if you implement some of these tips.