Achieving and maintaining a healthy weight can be a big problem. It is, however, a dream that most people desire to achieve. Unfortunately, many people do give up on this dream because they are not seeing quick results.
There are several strategies that you can use to lose weight, including regular exercise, eating a healthy diet, and taking dietary supplements. All these things need to be balanced well in order to see remarkable changes. But how can you go about them and make your weight loss goal manageable? It will help to take one step at a time in modifying your diet and lifestyle. This article discusses small changes you can make in your lifestyle daily and lose weight quickly within a short time.
1. Engage In More Cardio
Cardio, or aerobic exercise, is a type of intense physical activity that increases heartbeat to burn added calories and boost the strength of lungs and heart. Engaging in aerobic exercises routinely is one of the effective ways that can quickly lead to weight loss. One study examining obese adults showed that engaging in 40 minutes of aerobic exercise three times per week can increase weight loss by 9 percent. The participants were also put on a weight loss diet. Another study found that losing 400 to 600 calories five times per week by engaging in aerobic exercises can lead to a weight loss of 3.9 kg to 5.2 kg. For best and quick results in a short time, you can do cardio exercise for 20 to 40 minutes per day or 150 to 300 minutes per week. Examples of simple forms of cardio for quick weight loss include boxing, jogging, walking, and biking.
2. Limit Your Intake of Refined Carbs
Another simple step to losing weight fast and improving the quality of your diet is cutting back on refined carbs. For optimal health, you need to reduce your intake of refined carbs as they are stripped of beneficial nutrients and fiber during processing. This type of carbs is high in calories and low in beneficial nutrients, and is usually absorbed quickly into the bloodstream, which drastically raises blood sugar levels. They are also not satisfying. Studies indicate that regular consumption of refined carbs leads to a higher increase in body weight than foods rich in nutrients like whole grains. For quick results, replace white bread, breakfast cereals and other refined carb foods with whole-grain foods like brown rice, barley, oats, and quinoa.
3. Count Your Calories
One of the most effective ways of losing weight is consuming fewer calories than you burn. This is achievable by reducing your intake of calories or increasing your level of physical activity. By counting calories, you hold yourself accountable and increase your knowledge of how your diet plays a role in weight loss. While reducing calories may aid weight loss, it is not that effective and sustainable regimen for long-term weight loss. You thus need to combine it with other dietary and lifestyle modifications. You can get started by recoding your calorie intake with an app.
4. Choose Healthy Beverages
Choosing better beverages is another effective way of increasing weight loss in addition to making minor lifestyle and dietary modifications. Begin by eliminating soda, energy drinks, and juice as they contain high amounts of sugar and extra calories, which can increase weight gradually. Trying to take more water, which can help keep you full for long and temporarily increase metabolism. This way, you will be able to consume fewer calories and lose weight. A study on obese adults showed that drinking 500 ml of water 30 minutes to meals can lower calorie consumption by 13 percent, and also increase metabolism by 30 percent. To increase weight loss, reduce your intake of or eliminate high-calorie sweetened beverages, and strive to drink up to 2 liters of water throughout the day.
5. Reduce Your Pace of Eating
Another effective strategy to reducing food intake and promoting feelings of fullness, is by reducing your pace of eating and enjoying the food. Study suggests that eating slowly can significantly reduce your calorie intake averagely by 10 percent, increase consumption of water, and enhance greater feelings of fullness. Evidence also indicate that eating slowly can increase levels of hormones that promote fullness. Try taking smaller bites and consume plenty of water when eating, not forgetting to eliminate external distractions, for an increased weight loss.
6. Eat More Fiber
Fiber is celebrated for a number of health benefits, including promoting weight loss. This nutrient travels through the alimentary canal undigested, something that help regulate blood sugar, slow stomach emptying, and extends your feelings of fullness. Studies indicate that fiber can drastically increase weight loss. Consuming about 14 grams of fiber daily independent of any other dietary modification can reduce calorie intake by 10 percent and lead to weight loss of 1.9 kg within 120 days, according to recent studies. For optimal health and increased weight loss, eat at least 25 to 38 grams of fiber from healthy foods like vegetables, fruits, whole grains, and legumes.
7. Eat a Breakfast That Is High In Protein
Eating a heavy breakfast loaded with protein is an effective way to kick off your day and streamline your weight loss goals. Increased protein consumption promotes weight loss by reducing your appetite and reducing calorie intake. Studies indicate that a breakfast high in protein can increase your feelings of fullness and lower the levels of ghrelin – a hormone that stimulates hunger. Additionally, increased intake of protein can lower body weight and reduce belly fat. Foods that are high in protein that you can routinely include in your breakfast are eggs, yogurt, peanut butter, cottage cheese, and oats.
8. Get Enough Sleep Every Night
Establishing a routine bedtime schedule and sticking to it, may effectively help you lose weight quickly. Research suggest that depriving yourself of sleep can increase levels of hormone ghrelin and stimulate appetite. For better results, aim for 7 to 8 hours of sleep per night.
Losing more weight quickly in a short time may seem like a lofty dream. However, it is possible with simple dietary and lifestyle modifications. Reducing your pace of eating, getting enough sleep every night, and doing more cardio are some of the simple steps you can take.