It is natural for anyone when they want to lose weight fast. However, evidences shown that a gradual and steady routine is more successful at keeping your weight off. Healthy weight loss is not just simply about diet or program. It is about a permanent lifestyle that includes long term changes in daily eating and exercising habit. Even if your overall goal seems enormous, see it as a journey rather than a final destination.
In this journey, you will figure out new eating habits and physical activities that maintain your healthier lifestyle. This article is your headlight to a fast diet goal by quoting advices from experts which can consolidate your belief and light up your motivation.
How you lose weight is as complicated as how you gain it. Gaining weight is likely a combination of hormonal control, diet composition and your lifestyle including sleep, physical activity and even stress. All these things cause an imbalance in the energy equation. You gain weight when you get more calories than you burn. Then, in order to lose weight fast, you should analyze all factors that are falsified during your diet. It is advisable to look at your habits, your foods, your metabolic system and your physical life.
4 main principles if you want to lose weight fast
If you are trying to drop a few pounds fast, these following tips can make it simpler and easier for you to lose weight in a couple of weeks without damaging your health. A combo of weight loss process is losing fat and boosting metabolism, which bear no relations to annoying hunger or weird cravings.
Following are the main 4 aspects in terms of losing weight, including your habit, your daily food, your metabolic system and your active lifestyle. Have a look at our advices and find out your own needs.
Are you ready for the journey to a slimmer appearance? Take these 4 tickets and start.
I. Change your bad habits
For sure, when you have already entered this weight loss routine, your habits will change dramatically, not only of daily activities but also eating one. Besides the fact that you have to eliminate time-consuming or self-destructive habits, building other good ones are believed to shorten your weight lost path.
1. Watch one less hours of TV
Watching TV is a part of your sedentary lifestyle. A study of 76 undergraduate students revealed the fact that the more they watched television, the more often they ate and the more they ate overall. Spending a long time watching TV not only has bad effect on your health (especially your eyesight), but it also accidentally causes your obesity. Sacrifice one program (or more), restrict the time you spend in front of the screen and go for a walk instead.
2. Get a mantra
If you have ever heard about the laws of attraction (or a self-fulfilling prophecy), you will easily get this point. When you keep focusing on things you cannot do, like giving up junk food or doing exercise outside, chances are you not to do them. Instead, think about things you like, repeat positive thoughts to yourself. “I must lose weight”. “I will lose 2 kilos this week”. “I will go out for a walk today”. Start you day by repeating these thought as a morning ritual and repeat them regularly, think about yourself in a beach body, smile and feel this imagination. In the long run, they will become true for you.
3. Wait until your stomach rumbles before you reach for food
Have you ever heard about emotional eating? It’s a common sense when we eat out of boredom, nervousness or celebration. It happens so regularly that many of us have actually forgotten what physical hunger is. If you want to eat a specific food, it is probably craving, not hunger. If you eat anything you can grab, chances are you are truly hungry. Let’s find other ways rather than eating to express love, relieve boredom or tame stress.
4. Stare at the color blue
Do you notice that many fast food restaurants are rarely decorated in blue? The hidden truth is that blue is an appetite suppressant which weakens your temptation to eat. So, remember to add this color to your house by serving dinner on blue plates, dressing in blue while you eat or just simply covering your table with a blue tablecloth. On the other hand, red, yellow and orange are hot colors, which are believed to trigger your appetite and encourage eating.
5. Eat in front of mirrors and you’ll lose weight
This seems to be silly, but nothing better than reminding your goal time by time. Having to look yourself in the eyes reflects back some of your own inner standards, reminds you of why you are managing to lose weight in the first place. Another daily mantra for you: “if you want to give up, remember why you started.”
II. Change your food
In terms of things you take in your body, balance diet is the backbone of your weight loss goal. On the one hand, sticking to a low calorie diet to push the process may lead to deficiency in nutrition. One the other hand, more calorie than you need makes you overweight. Following are handy tips which help you have a better control of your calorie.
1. Choose prepared food wisely
The food sellers do not care whether you are on the diet unless you tell them. Prepared food contains sugar, fructose, salt… that all evils to your body. You should be able to find a lower version of these substances in the same type of food. If you can’t, grab a piece of fruit. Remember that the shorter the ingredient list, the fewer calories you consume.
2. Avoid white foods
Larger amount of simple carbohydrates from white flour and added sugar can lead to weight gain. Insulin, created by sugar and starches id the main fat storage hormones in the body. Lowering your insulin by cutting the carbs makes you eat less calorie automatically and without hunger. While avoiding sugar, white rice, and white flour, you should eat plenty of whole grain bread and brown rice. Research of Harvard on 74000 women found that people who ate more than 2 daily servings of whole grains were nearly a half less likely to be overweight than those who ate white things.
3. Start your vegetable buffet
And while you’re trimming fat calories, keep an eye on boosting fiber. Fiber in fruit and vegetable helps you feel full longer. You can also increase fiber intake by adding a cup of whole wheat flour to your pizza dough, or sprinkle a handful of red bell peppers on the pie.
4. Eat water-rich foods
Water rich food, such as tomatoes and cucumbers, helps reduce your overall calorie consumption. You can find the same result in soups and salads. Since the body process hunger and thirst through different ways, it simply does not register a sense of fullness only with water. That is the reason why drinking lots of water through your diet is not sufficient, it is advised you consume more water-rich food to truly quench your hunger.
When you feel hungry, sniffing fruit with pleasant scent of a banana, an apple, or a peppermint. When Alan R. Hirsch, M.D., neurological director of the Smell & Taste Treatment and Research Foundation in Chicago, tried this method with 3,000 volunteers, he found that the more frequently people sniffed, the less hungry they were and the more weight they lost – an average of 30 pounds each. This can be explained by the function of your brain as sniffing something tricks it into thinking you are actually eating. Imagine.
6. Switch to ordinary coffee
This is highly recommended for coffee lovers. Fancy coffee drinks from trendy coffee shops often pack high calories thanks to whole milk, cream, sugar and other sugary stuff. A cup of regular coffee with skim milk has just a small portion of calorie. Skim milk providing nutritional benefits is high in calcium but low in calories. Or you can add nonfat powdered milk in coffee to make it better. As water has been removed, powdered milk does not dilute the coffee the way skim milk does.
7. Lighten your beloved foods
The foods you are fancy is high in calorie? One easiest way is to switch it to a lower-calorie version. You can use cheese with low fat in a pizza or drink beverage without sugar, who cares those missing calories?
III. Boost your metabolism
Metabolism is the process in which your body converts what you absorb (both eat and drink) into energy. During this process, calories in food and beverage (energy in) combined with oxygen to release energy that your body needs to operate. Metabolism also happens even though you are at rest as your body needs energy to breath, circulate blood, adjust hormone levels, grow and repair cells, etc. the number of calorie that your body needs to carry out these basic functions is your basal metabolic rate.
Our knowledge is increasing about all of the mechanisms that impact appetite, food selection, and how your body processes and burns food. In fact, we are no expert to control the speed of our basal metabolism. What we can control is how many calories we are burning through our physical activity. The more active you are, the faster your metabolism boosts. As a result, more calories are burned. Here are some methods to help you naturally boost your metabolic system:
1. Regular exercise
Body movement and strength training exercises help counteract muscle loss associated with aging. Sweating heats your body from head to toes. You will feel full of energy and that is when your muscle tissue burns more calories than fat tissue does. Do not wish to burn your belly fat by lying idly on the coach.
Maintain your exercise habit is the ticket to weight loss success. A great number of people start their plans with high spirit and surged motivation. However, these feelings are descending in the long run, which leaves them in despair. Knowing the beneficial effect of exercise in shedding your weight is simple, but taking action is the only way to make your dream become true. There are tips and methods to be followed up in the next part which tell you in details what you should do.
2. Lifestyle activities
Extra movements help burn calories by making you active. Look for ways to walk and move around your house a few minutes more every day than the day before. You should use the stairs instead of elevator every chance you have or just park your car further away in the car park. Even some activities including gardening, washing your car, cleaning the floor or doing housework can burn calories and contribute to weight loss as long as you give up your sedentary lifestyle.
3. Awesome morning
Having breakfast boosts metabolism and keeps your energy high during the day. You can have yogurt, oatmeal made with fat-free milk and cover all with nuts for an essential protein boost. Things you need in the morning are what make you feel full of energy for all day long. It is a common mistake that people tend to skip meals, especially breakfast, in the quest for a slimmer body. This might be right, but the negative consequence is inevitable.
IV. Do exercise
Not surprisingly that your doctor advised you to do more exercises during your diet. As a general goal, include at least 30 minutes of physical activity in your daily routine. If you want to lose weight or meet specific fitness goals, you may need to increase the time you spend on physical activity even more. If you are too busy to do some longer workout, try 10-minute activities throughout the day. This has been mentioned in the part of boosting your metabolism. Remember the more active you are, the greater benefits you will gain.
1. Lift weight 3 times a week
It is recommended that you should go to gym and sweat. Spending 3 times a week in gym and repeatedly follow the routine: warm up – lift – stretch to burn calories. Women seems to be shy in the gym, then an aerobic class can be a better choice. This can prevent metabolism from slowing down, especially when you get older.
2. Try many “small walks”
Small walks provide a great sense of doing exercise everywhere at any time, with small movements of your legs and you burn fat, is it great? Doing this tip is like eating a piece of cake. For instance, you now start parking your car as far away as you can from the door, then you have to walk a bit more every day. This action can mark a milestone that you are fighting the effects of a sedentary lifestyle by getting more steps in your day whenever you can. In reality, simple things like taking a longer stroll from the parking lot might be more effective than sweating and vigorous work-out.
Here are some other options you can choose from. Adhere to method that suits you best.
- Spend 10 minutes a day walking up and down stairs is a great option to start your day. Take advantage of stairs (in your building or office). The Centers for Disease Control says that’s all it takes to help you shed as much as 10 pounds a year, assuming you don’t start eating more.
- Walk five minutes for at least every 2 hours if you are a white collar worker and get stuck at your desk all day long. A brisk five-minute walk every 2 hours will contribute to an extra 20-minute walk by the end of the day.
- Spend 45 minutes a day to work rather than 30 minutes. A 30-minute habit of daily working is enough to prevent weight gain for most people, whereas beyond 30 minutes results in weight and fat loss. Burning an additional 300 calories a day by taking some brisk walks can help you lose 30 pounds in a year, sounds motivated, right?
- Walk before dinner to cut calories and your appetite as well. In a research conducted of 10 obese women at the University of Glasgow in Scotland, 20 minutes of walking helps reduce their appetite and increase the feeling of fullness as effective as a light meal.
3. Take up a favorite sport
This advice is for anyone even when they do not expect to lose weight. Playing sport, such as badminton, swimming, karate, Taekwondo, etc. provides a great sense of relax when players corporate their mental and physical functions. When it comes to losing weight, sport is perfect for a newbie. Start choosing a sport in which you are interested, engage your fun time with it, experience team spirit, fight with your past sedentary lifestyle, feel healthier and confidently smile in front of the mirror.
In short, losing weight is no easy task. You must have a strong will with great effort. Instead of using drugs or pills as a supplement, you should find your proper way to lose weight naturally by using fresh food combining with your body functions. If medicine is great, then why so many people are still obsessed with their weight? Another thing to mention is how fast you lose your weight. This depends on every single individual and there is no stereo type of actions. You have to build your own routine, then combine all the relevant methods. Remember to listen to your body, when any unexpected health problems occur, consult your doctor immediately.
Here is my last summary for what you have read:
- Change any bad habits that you have, then establish the good ones.
- Choose wisely what your take in your body, avoid eating emotionally and start your mindful eating.
- Give up your sedentary lifestyle by doing exercise every day or playing sport.
No matter what routine you are designing for yourself, we believe that you will be successful with your weight loss goal.Start acting right now and cross out “losing weight”in your bucket list (if you have one).