How to Lose Weight Fast
Eating anything without a second thought and getting away with it was possible during your younger years. However, as the years roll by and physical activity gives way to office work, you start packing on the pounds. Slowly but surely, muscle turns to fat.
If you have finally decided that enough is enough and you want to learn how to lose weight quickly and naturally, then this article is for you.
How Can I Lose Weight Naturally?
Fad diets on losing weight usually preach some sort of nutrient deprivation to deliver quick and dramatic results. Unfortunately, these fads do drop your weight in the short term and trick you into believing their supposed health benefits.
Shedding more than one to two pounds per week is not considered healthy weight loss. A natural weight loss plan usually takes longer so that your body has time to adjust. In many cases, fad diets leave you more vulnerable to weight gain after your initial success!
Be wary if a diet tells you to avoid nutrients like carbohydrates, as this would deprive you of balanced nutrition. You should also be mindful of endorsers as they are likely to be paid to advertise the diet and are not concerned with evidence-based ways to lose weight.
Don’t Skip Breakfast
People who do not skip the first meal of the day tend to be healthier in several ways. For one, they are less likely to be overweight and obese. They also have a lower risk of certain chronic diseases.
Although eating breakfast is not the direct cause of these benefits, people who eat breakfast tend to have healthier habits than non-breakfast eaters. Healthier habits include eating more fiber and micronutrients and avoiding smoking and excessive drinking.
However, skipping breakfast has been observed to lead to overeating. This is because skipping breakfast leads to feeling hungry, causing you to overeat later in the day.
Try Detox Tea
Discussions on how to lose weight inevitably lead to the topic of detoxification. However, for all their controversy, it is confirmed that detox strategies have been employed for thousands of years. More recently, detox teas have taken center stage.
Generally speaking, teas are a healthy beverage. For example, green tea is believed to boost weight loss because it contains catechins, which may increase the amount of fat burned when you exercise.
Products advertised as detox teas may work since they usually contain high concentrations of caffeine, a diuretic that triggers your body to expel water via urine and bowel movements. This process may help you lose the so-called “water weight.”
Detox teas may also work as a laxative. By speeding up food through your digestive tract, these teas may cause you to have a slimmer appearance. However, note that detox teas are not a definitive weight control method and can instead dehydrate you.
Use a Smaller Plate
Using a smaller plate to take smaller servings took the dieting world by storm in the 1990s. More recent studies on this strategy have found that using a smaller plate does indeed result in participants to eat fewer calories.
Many factors affected the study’s outcome, such as serving only one food type in an artificial setting. So while using a smaller plate may result in consuming less, it was also suggested to use other dieting measures on how to lose weight.
Try Taking Supplements
You can try taking supplements if you are looking for ideas on how to lose weight. Supplements can be made from a whole range of ingredients. These may help you lose weight, especially when combined with other dieting methods.
Supplements work in one or more ways. These include reducing your appetite to make you feel full, reducing your absorption rate so you take fewer calories, or increasing your fat-burning to burn calories.
This type of fiber can be found in konjac, which is also called elephant yam. Glucomannan is used to aid weight loss as it absorbs water to become gel-like in the gut. By doing so, it promotes a feeling of fullness, so you eat fewer calories.
Studies show that glucomannan, combined with a healthy diet, can help you lose 8 to 10 pounds or 3.65 to 4.5 kilograms of weight in 5 weeks. It is taken half an hour before meals with a glass of water.
Glucomannan has more health benefits. It feeds off friendly bacteria in the intestine and can lower blood sugar, blood cholesterol, triglycerides to improve constipation.
Conjugated Linoleic Acid (CLA)
If you are looking for natural ways to lose weight, then CLA is an excellent option. CLA rose to popularity as one of the “healthier” trans fats and is naturally found in fatty animal foods like cheese and butter.
CLA is believed to reduce appetite, boost metabolism, and stimulate your body’s breakdown of fat. A comprehensive review of 18 studies found that CLA promotes weight loss by 0.2 pounds or 0.1 kilograms per week for up to 6 months.
Another study found even more encouraging results where CLA can make you lose 3 pounds or 1.3 kilograms of weight.
CLA causes digestive side effects and may have long term effects too. These effects may contribute to fatty liver, insulin resistance, and increased inflammation.
CBD is a trendy wellness ingredient today. Some animal studies also show that it may be effective at boosting metabolism aside from providing relaxing effects.
CBD does this by interacting with the body’s CB1 and CB2 cannabinoid receptors, which play a role in your metabolism. CBD may also promote the browning of fat cells, the fat that generates heat by burning calories.
Eat High-Fiber Food
Generally speaking, if you want to know how to lose weight, you must not neglect your digestive health. There are many natural sources of fiber, such as fruits and vegetables, which can help you feel full and improve your digestion.
It is important to note that eating more fiber to lose weight works when you replace the food you eat that contains little to no fiber—not merely adding to them.
If you keep eating processed food and just “make up” with high fiber foods, you are simply stacking extra calories, which is counterproductive.
You can eat some high-fiber foods, including bran cereal, chia seeds, beans (green beans, navy beans, black beans), raspberries, lentils, chickpeas, cooked artichokes, and flax seeds.
It is recommended that women between the ages of ages 19 and 50 should consume 25 to 28 grams of fiber per day. For men between the ages of 19 and 50, 30 to 34 grams of fiber each day is best.
Create an Exercise Routine that You Like
Dieting and exercise go hand in hand if you want the best results on how to lose weight. Try to incorporate exercises that fit your daily schedule.
It is best to exercise 3 times a week if you start and 5 to 6 times if you already have a routine. What is essential is to have an exercise routine that becomes part of your life in a meaningful way.
High-intensity interval training, or HIIT, engages various parts of your body and does not need a lot of space or even equipment to do. Resistance training can also be incorporated easily as there are styles that utilize your body weight alone to build muscle and burn fat.
Of course, some go-to exercises for weight loss include aerobic activities like jogging and swimming. But even less strenuous exercises like yoga can be extremely useful when done consistently and deliberately.
Give Yourself Time
Do not set irrational expectations on yourself! Your body needs to adjust to your new diet and exercise routines. It is incredibly crucial that you love yourself as you go through this transformative journey.
Even as you count calories and eat slowly, remember that you are doing this because you want to become healthier. In the long run, having a healthy diet and exercise routine benefits you and you alone.
It is easy to fall for fad diets that tell you to stop eating. Do not let these unhealthy programs control you! Become the master of your body and be deliberate with your food choices. It is only through discipline and self-love that you can achieve your body goals without sacrificing your physical, mental, and emotional health!