Wellness

Fast and lasting weight loss in 3 simple steps

There are ways to lose weight quickly and safely. A steady weight loss of 500g to 1kg per week is recommended for the most effective long term weight management.
That said, many diets leave you feeling hungry or unsatisfied. These are the main reasons why you may find it difficult to follow a healthier diet. However, not all diets have this effect. Low-carb diets and whole-food, low-calorie diets are effective for weight loss and may be easier to follow than other diets.

Here are some ways to lose weight that involve healthy eating, potentially low carb, and aim to:

– reduce your appetite
– induce rapid weight loss
– improve your metabolic health at the same time

How to lose weight fast in 3 simple steps

1. Reduce your intake of refined carbohydrates

One of the ways to lose weight fast is to cut back on sugars and starches, or carbs. You can do this by going on a low-carb diet or by reducing refined carbs and replacing them with whole grains. When you do this, your hunger levels go down and you usually end up eating fewer calories.

With a low carb diet, you burn stored fat for energy instead of consuming carbs. If you choose to eat more complex carbs, like whole grains, as part of a calorie deficit, you’ll benefit from higher fiber and digest it more slowly. They are therefore more satiating and allow you to stay satisfied. A 2020 study confirmed that a very low carbohydrate diet was beneficial for weight loss in older populations.

Research also suggests that a low-carb diet can reduce appetite, which can lead to eating fewer calories without thinking about it or feeling hungry. Note that the long-term effects of a low-carb diet are still being researched. It can also be difficult to stick to a low-carb diet, which can lead to yo-yo dieting and less success in maintaining a healthy weight.

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The potential downsides of a low-carb diet may tempt you to opt for another method. Low-calorie diets can also lead to weight loss and be easier to maintain for long periods of time. If you opt for a diet focused on whole grains rather than refined carbs, a 2019 study found a correlation between high whole grain content and lower body mass index (BMI).

2. Eat proteins, fats and vegetables

Each of your meals should include

– a source of protein
– a source of fat
– vegetables
– a small portion of complex carbohydrates, such as whole grains.

Proteins

Consuming the recommended amount of protein is essential to help maintain your health and muscle mass while losing weight. Evidence suggests that adequate protein consumption can improve cardiometabolic risk factors, appetite, and body weight.

Here’s how to figure out how much protein you need without eating too much. Many factors determine your specific needs, but in general, the average person needs:

56-91 grams per day for an average man
46-75 grams per day for an average woman.

Diets with enough protein can also help

– reduce cravings and obsessive thoughts about food by 60%
– halve the urge to snack late at night
– give you a feeling of satiety

In one study, people on a higher-protein diet consumed 441 fewer calories per day.

Sources of healthy protein include

meat: beef, chicken, pork and lamb
fish and seafood: salmon, trout and shrimp
eggs: whole eggs with egg yolk
vegetable proteins: beans, legumes, quinoa, tempeh and tofu.
Low-carb, leafy green vegetables

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Don’t be afraid to fill your plate with leafy greens. They’re packed with nutrients, and you can eat very large amounts of them without dramatically increasing calories and carbs.

Vegetables to include in low carb or low calorie diet plans:

broccoli
cauliflower
spinach
tomatoes
kale
Brussels sprouts
cabbage
Swiss chard
lettuce
cucumber

healthy fats

Don’t be afraid to eat fat. Your body always needs healthy fats, no matter what diet you choose. Olive oil and avocado oil are great choices to include in your diet. Other fats, such as butter and coconut oil, should be eaten in moderation due to their higher saturated fat content.

3. Move your body

Exercise, although not necessary to lose weight, can help you lose weight faster. Lifting weights is particularly beneficial. Lifting weights burns a lot of calories and keeps your metabolism from slowing down, which is a common side effect of weight loss. Aim to go to the gym three to four times a week to lift weights. If you are new to this, ask a trainer for advice. Make sure your doctor is also aware of any new exercise programs.

If you don’t have the ability to lift weights, cardio exercises like walking, jogging, running, biking, or swimming are very beneficial for weight loss and overall health. Cardio and weightlifting can both contribute to weight loss.

What about calories and portion control?

If you’re on a low-carb diet, there’s no need to count calories as long as your carb intake is kept very low and you’re sticking with protein, fat, and low-carb vegetables. If you find that you are not losing weight, you can monitor your calories to see if this is a contributing factor.

You can also download free and easy to use calorie counters from websites and apps. Note that eating too few calories can be dangerous and less effective for weight loss. Try to reduce your calories by a sustainable and healthy amount based on your doctor’s recommendations.

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9 tips for losing weight

Here are 9 more tips to lose weight faster:

1 Eat a protein-rich breakfast. Eating a protein-rich breakfast could help reduce cravings and calorie intake throughout the day

2 Avoid sugary drinks and fruit juices. The empty calories from sugar aren’t useful to your body and can hinder weight loss.

3 Drink water before meals. One study showed that drinking water before meals reduced calorie intake and may be effective in weight management.

4 Choose foods that promote weight loss. Some foods are better than others for weight loss.

5 Consume soluble fiber. Studies show that soluble fiber can promote weight loss. Fiber supplements like glucomannan can also help

6 Drink coffee or tea. Caffeine consumption can boost your metabolism.

7 Base your diet on whole foods. They are healthier, more filling, and much less likely to cause overeating than processed foods.

8 Eat slowly. Eating quickly can lead to long-term weight gain, while eating slowly makes you feel fuller and stimulates weight-loss hormones.

9 Get good quality sleep. Sleep is important for many reasons, and poor sleep is one of the biggest risk factors for weight gain.

* The information and services available on pressesante.com in no way replace the consultation of competent health professionals. [HighProtein-Foods.com]

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