Though there are several ways to lose weight, most of them if tracked wrongly can do more harm than good. Out of all, the most popular method to lose weight quickly is changing the diet plan. To be true, it leaves the person hungry and craving for more.
Nevermind, here are some easy to follow weight loss tips that you can follow to lose weight within weeks.
Reduce Appetite But Don’t Starve Yourself
The importance of an effective diet plan cannot be understated. After all, what you put inside your body surely affects the shape of you. If you really wish to be burning away all the unnecessary fat and lose weight, you need to reduce your appetite. But, this does not mean you should starve yourself.
Here’s how you can do it.
Sugar & Starch Should Be Avoided
Sugars and starch are the quickest sources of energy. When you reduce your sugar and starch intake, you actually put the fat loss on to auto-pilot. Reduced sugar and starch intake help your body to burn stored fats in order to fulfill your energy needs. Additionally, low sugar intake reduces insulin levels, which in turn causes kidneys to lose excess sodium and water. Thus, reducing bloating and shedding unnecessary water weight, as well. According to some studies, reducing sugar and starch consumption can help lose up to 10 pounds in the first week.
Protein Is The King Of Nutrients
Including protein-rich foods into your diet can automatically bring down your carb intakes to 20-50 grams per day. Moreover, proteins can also boost your metabolism by 80-100 calories a day. Along with reduced cravings and obsessive thoughts about food by 60%. Consuming low carb food with high protein content can make you feel fuller resulting in an automatic reduction in calorie consumption by 441 calories per day. This is the reason why protein is considered as the king of nutrients.
Increase Fat Intake But Reduce Carbs
This might seem a bit odd, but as a matter of fact, fats are good for weight loss. They help you make the shift from all carbs to fat-derived energy, and thereby increasing fat burning in the body. Ideally, you should include 2-3 fat-rich meals into your daily diet, and if needed, you can also include a fourth meal. Some of the natural fat sources include olive oil, coconut oil, and butter, which provide you with fats that are easy to digest.
Including food items rich in fat and protein and low in carbohydrates contains all the natural fibers, vitamins, and minerals that can help you maintain your weight while fulfilling your energy needs. Additionally, you can include some supplements such as Garcinia Cambogia which can improve the effectiveness of your weight loss regime. To know more about how does it work for weight loss, you can explore various resources online. At the same time, it is assured that including such supplements won’t bring any harm to your weight loss program and only enhance its effectiveness.
Improve Your Metabolic Health
When switching your diet regime, supporting healthy metabolism is also necessary. All the extra fat that you consume needs to be digested in order to provide you with ample energy for all-day work schedule.
Here are a few tips you can use to improve your metabolic health.
Indulge Into Regular Workout
Including 3-4 sessions of gymming per week can help burn a lot of calories. Start with slow warm-up exercises and slowly shift to weight lifting. This would help prevent the slowing down of your metabolism, which is a common side effect of weight loss with dietary changes only. Moreover, regular exercise can also resist loosening of the skin due to rapid weight loss. All of these benefits are additional to improved lean muscle mass.
Include A Cheat Day To Re-Feed Carbs
Including a cheat day to weight loss programs is not uncommon. You can spoil yourself and consume all the carbs that you’ve been avoiding. It is noteworthy that you should include healthy carb sources to your diet on this cheat day. For example, oats, rice, quinoa, potatoes, sweet potatoes, and fruits can provide you with all the healthy carbs. But you really don’t need to be worried, as this is water weight, which can be shed away again within 1-2 days. Moreover, ‘carb refeed’ can help boost fat burning, along with the improved synthesis of hormones such as leptin and thyroid. These hormones are pretty helpful in burning fat and are pretty handy for your weight loss program.
Opt For Cardio Training For Higher Resistance
If you are not comfortable with weight lifting or any other heavy exercise, practicing cardio training is a good option. Physical activities that involve heavy breathing, fill the body with higher oxygen, which improves metabolic health. For example, swimming, jogging, brisk walking, and running or cycling improve oxygen flow in the blood, which assists with higher calorie burning, along with removing the toxins from the body.
The thing about cycling is it’s something you can do on the weekend or even going to and from work. This physical activity doesn’t also require much: all you need is a heavy-duty bicycle, a helmet, and a tool to measure power and performance. Take advantage of this power meter to help you create or adjust fitness goals.
Following these simple steps, you can expect to lose about 5-10 pounds or even more within the first week. It might take a day or two to adjust to the new diet and work regime, but soon you’ll realize that your body can resist weight gaining food items on its own. Changing your diet routine can feel a bit strange at first. After all, your body has been burning carbs for years.
Apart from the aforementioned benefits of low carb diet, there are many others including lowered blood pressure fluctuation and blood sugar levels. It also assists a reduction in bad cholesterol (LDL) and increases the good cholesterol (HDL) content in the blood. Many people have reported feeling more energetic after switching to a low-carb high-fat diet. And accompanying a healthy diet with a friendly workout routine can further escalate the benefits of your weight loss program. In the end, you need to remember, that weight loss is not an overnight process. The results vary from person to person. To put it all together, you should restrict to a healthy diet in order to lose weight and not starve out because of not eating at all.