Losing weight is the result of a right diet and proper fitness training. Be sure to follow these 18 tips to lose weight fast.
Losing weight requires a combination of proper diet and exercise, as well as patience and dedication. For some people, it can be a slow, gradual process. However, some people always want to know how to lose weight quickly and in a healthy way.
Health Shots got in touch with nutritionist Garima Goyal and fitness coach and Fit India Ambassador Wanisa Ashok to give their expert tips on losing weight through healthy habits. However, before we tell you how to lose extra kilos, there are a few things you need to remember first.
How fast is too fast: How much weight should you gain in a month?
Yes, you may want to lose weight a lot and really quickly, but it’s important to remember that you also need to be healthy. “Ideally, a good pace is to lose about 0.5 kg per week. At this rate, you will lose about 2-3 kg per month. A loss of 500 g will result from being in a calorie deficit. ” says Goyal. Mr. Goyal works with clients to determine their actual requirements and how to modify them to achieve the desired size.
According to Ashok, this diet must be combined with training to sustain weight loss. “There’s nothing better than losing weight quickly. Calorie deficit and calories burned equal weight loss. Weight loss is 70 percent diet and 30 percent movement and exercise. They both wear gloves. Keep in mind that it is possible to lose weight without exercise. However, it is not recommended to lose weight through a calorie deficit alone. purpose and it should become an integral part of our lifestyle. The exercise plan should consist of aerobic exercise, strength training and flexibility exercises. Exercise has many physiological benefits. , and the increased metabolism accelerates the weight loss process,” she says.
18 tips to lose weight fast
1. Eat more protein
Instead of skipping breakfast or other meals to lose weight, eat meals high in protein. Protein-rich meals keep you full for longer and prevent you from overeating. This also helps prevent muscle loss in case of a calorie deficit.
2. Meal preparation
Start “meal prepping” to avoid unnecessary binge eating by planning ahead. Meal prepping saves you a lot of time and can be a lifesaver in your weight loss journey.
3. Add probiotics
Include appropriate probiotics in your diet. This also helps strengthen immunity. A balanced gut microbiome increases metabolism, reduces inflammation, and contributes to improved weight management.
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4. Sweets and fried foods are prohibited.
It manages the appetite-regulating hormones leptin and ghrelin. To do this, you need to record your intake of sweet and fried foods. Following this will keep your hunger and satiety cues equal.
5. More nutrition than calories
Always choose nutritious over calorie-dense foods. This includes fruits, vegetables, and sufficient amounts of dal and cereals in your daily diet.
6. Try natural sweeteners
You may want to use natural sweeteners such as banana dates or dried fruits. Also, focus on eating complex carbohydrates, fiber-rich foods, and protein to stabilize blood sugar levels and suppress appetite.
7. Mindful eating
Watch what you’re eating and eat slowly. You need to be able to recognize when your body is full. Using smaller plates will also help with this.
Starting an early dinner can support weight loss by giving your body more time to digest and metabolize food before bed, which can prevent excess calories from being stored as fat.
Also read: 5 reasons why you should eat an early dinner by 7pm every day
9. Move your body as much as possible
Simple actions like climbing the stairs, standing at your desk, or walking while on the phone can add up over time and create a calorie deficit. Non-exercise activity thermogenesis (NEAT) is particularly beneficial for people with sedentary jobs and can be an effective way to increase energy expenditure without systematic training.
10. Cut out processed foods
Avoiding inflammatory foods such as ultra-processed foods, sugary foods, trans fats, and refined carbohydrates will help you on your long-term weight loss journey.
11. Stay hydrated
There’s no easier way to stay hydrated than by drinking plenty of water throughout the day. First, drink some water, and if you’re still hungry, nibble on some fruit or vegetables if it’s not around lunch or dinner time.
12. Choo Choo Choo
Learn to be careful, chew your food thoroughly and eat slowly. This sends a message to your brain that you are full.
13. Portion size control
This is important to lose weight quickly. Give your body a chance to burn stored fat. When you’re in a calorie deficit, your body must use stored fat for energy.
You burn 250 calories in exercise and 250 calories in deficit. This means that if you consume 500 calories per day, you will consume 3500 calories in a week, which is close to 0.5 kg.
15. Get regular exercise
Combining cardio and strength training is a great way to progress on your fitness journey.
16. Don’t stress
Stress not only makes you tired, but it can also cause weight gain. The production of the hormone cortisol causes unwanted emotional arousal.
Getting 7 hours of quality sleep can promote weight loss and gut health, allowing your body to recover and rejuvenate.
Also read: Lack of sleep can cause high blood pressure: Tips to get proper sleep at night
18. Good luck!
Be consistent and patient. Sustainable change leads to lasting results.