We all dream of eating what we like and not getting fat or losing fat easily and effortlessly with the help of a magic pill.
However, the truth is that the only effective way to quickly lose weight without harm to health is a balanced diet, active physical activity, and self-control.
Let the fat on your sides shake with fear because in this article you are going to find out the best ways to lose weight fast.
Table of Contents
- 1 Way #1. Drink a Sufficient Amount of Water
- 2 Way #2. Eat “the Right” Sugar
- 3 Way #3. Reduce Salt Consumption
- 4 Way #4. Say Goodbye to Bakery Products
- 5 Way #5. Never Miss your Breakfast
- 6 Way #6. Watch out Your Dinner
- 7 Way #7. Eat Slowly
- 8 Way #8. Eat More Spicy Food
- 9 Way #9. Try to Eat More Food Prepared at Home and Make Your Food Less Greasy
- 10 Way #10. Make Workouts Your Lifestyle
- 11 Way #11. Concentrate on High-Intensity-Interval Training
- 12 Conclusion: Consume Less, Spend More, Eat Healthily
Way #1. Drink a Sufficient Amount of Water
I think I will never get tired to repeat how important and necessary it is to drink a sufficient amount of water throughout the day. Unfortunately, this simple rule is often forgotten by many of us causing different health issues.
Drink two glasses of water before meals, and this will phenomenally contribute to better digestion. Additionally, if you drink water while you are eating, this will make you naturally pause between bites which, in turn, can prevent overeating.
I think it is no longer a secret what a glass of water with lemon could do for your health. At the same time, there are also some associated risks if you overuse lemon so still, be careful!
Way #2. Eat “the Right” Sugar
Sugar is the enemy of a good-shaped body. Of course, it is not worth giving up sweets at all because it is still necessary. Sugar quickly raises the level of glucose in the blood, causing a flow of energy. Just learn how to find the right equivalents for it.
Also, it is important to reduce the amount of consumed sugar gradually. For example, by 10% each week, replacing sweets with its dietary mates like a chocolate bar with a protein bar, an ice cream with frozen fruit, so on and so forth. Forget about packed juices and carbonated drinks and better replace these with a glass of fresh juice.
Your favorite cupcake means a simple way to get easily digestible calories for your body. So when you are hungry, it is quite normal that you seek for sweets. The conclusion is: don’t let your stomach go hungry. Plan your day so that it has three balanced meals and two protein-rich snacks.
Way #3. Reduce Salt Consumption
Another quick way to lose weight is to reduce salt consumption. In the quantities, we are accustomed to (according to the World Health Organization, most people consume too much salt), it clearly does not contribute to rapid weight loss because it retains water in the body.
Same as in the case of sugar, start reducing it gradually, for example, replace ready-made salty snacks with made at home carrot sticks with hummus.
Way #4. Say Goodbye to Bakery Products
If you want to lose weight but you are a fan of bakery products like croissants, all sorts of buns and white bread, you will want to reduce these products as well.
At the same time, you can keep the whole grain baked products in your breakfast, due to the presence of B vitamins and vitamin E, minerals (iron, zinc, and selenium), antioxidants, plant estrogens, and other useful elements in its composition.
Way #5. Never Miss your Breakfast
Same as in the case with water, this rule many people tend to ignore. If it is your case too, make a note on your fridge saying that “Breakfast Is The Most Important Meal of The Day”.
You can choose according to your taste whatever you like to have for your breakfast, from oatmeal, yogurt with slices of fruit, to toasts or omelet. This is the only meal where you almost don’t have to think about how many calories you are consuming because you are going to and burn them anyway throughout the day.
Way #6. Watch out Your Dinner
Many people think that in order to lose weight it is good to not eat at all after 18.00 PM. I don’t think it is a wise idea because there are way too many hours left until morning when you are supposed to take your breakfast.
Thus, your stomach takes this as an urgent situation and instead of losing calories, your body begins to store fat for any case further.
That is why it is good to find a balance with your dinner. While it is not advisable to give up dinner at all, but it is still necessary to think about the number of calories you eat at this time of day. At night, digestion slows down by several times and the stomach simply can not cope.
You can skip dinner altogether only if you feel that you have overeaten at lunch. Otherwise, there is a good chance that you will go back and forth to the refrigerator all evening or even night.
Way #7. Eat Slowly
It takes time for the stomach to give a signal to the brain that it is full and satisfied: on average 15-20 minutes. When you are eating, try to focus on food, not on the new episode of your favorite movie. So you can better control the process itself and enjoy the taste, instead of just mindlessly swallowing food.
Way #8. Eat More Spicy Food
Have you ever thought about why Asian people are so slim? I think one of their secrets is spicy food. It helps the body burn calories, raising body temperature. And this is not about a burning dish with chili sauce, from which tears appear in the eyes. A small pinch of red pepper from time to time will be sufficient for burning more calories.
Way #9. Try to Eat More Food Prepared at Home and Make Your Food Less Greasy
If you want to lose weight, you will want to forget about fatty and fried food and learn how to steam. A steam cooker will help you a lot.
There is only one way to eat right – it is to learn how to cook it in your own home. I really like to cook for myself and for my family and I do it with great pleasure when I have some spare time.
It is not difficult at all, and the main thing is the right ingredients and minimal processing of dishes. Define your list of favorite “healthy” foods and use them in the maximum number of dishes.
Here are, for example, 11 foods with which you have a healthy diet: bell peppers, berries (frozen will do), chickpeas, broccoli, chicken, eggs, nuts, natural yogurt, quinoa, a mixture of salads, salmon.
Way #10. Make Workouts Your Lifestyle
If you get used to finding a million excuses to limit yourself in any physical activity, then it is time for you to change this bad habit. Unfortunately or luckily, without physical exertion, nothing will ever happen.
Here, the main thing is to approach the matter wisely. If you overload the body too much at once, the weight may go away smoothly, but your heart may have to suffer.
All training should be carefully selected (according to the age, health condition, and desired result). Set a goal, listen to the body, and calculate how many classes per week you can easily withstand.
Make your workouts more intense, especially if your work is sedentary. Do not be lazy! Squats and stretching can be done at home while watching a new series of your favorite movie.
If you was constantly exercising but don’t see any results, it is time to change something. Any monotonous training very quickly stops working.
Add strength training to the schedule, change loads in your favorite run, or stretch. Break your life into “easy” and “hard” days. Constantly offer to your body some sort of surprises like this and it will respond respectively.
Way #11. Concentrate on High-Intensity-Interval Training
The best way to gain muscle mass and at the same time melt everything that you have in the form of fat is to resort to a high-intensity interval strength training. Its action continues even after you left the gym.
A recent study showed that weightlifters involved in this technique burn 18% more calories within 22 hours after training than athletes who prefer the classic strength program.
Conclusion: Consume Less, Spend More, Eat Healthily
If you found a nutritionist who advises you to exclude one or another group of products from the diet (and there is no medical need for that), you better don’t listen to this kind of advice. Our body needs all groups of products, the most important thing here is to keep your diet moderate.
If you want to lose weight, the main thing is to burn more calories than you consume (and it doesn’t matter how you do that: whether you are working out in the gym, at home, running in the park or performing any other physical activity you like).
If it is difficult for you to keep your diet balanced, initially you will want to learn to count the calories that you are eating. If this is all right, 10-20% of your high-calorie “budget” can be “harmful” products, but not more than that!
And do not fall into the trap with a cup of beer. Even slight intoxication makes you focus on short-term desires (like a burger), and not on long-term goals (weight loss).
Eat protein-rich and healthy-fat snacks (nuts, for example) before you take your first sip. The absorption of alcohol will slow down, and a glass of beer will not turn you into a glutton.
Remember: if you lose more than a kilogram a week, then you lose not only fat but also muscle. In addition, the “emergency” diet kind of scares the body: thinking that hard times have come, it will rebuild the metabolism so as the body will begin to store more fat.
When you get off a diet, excess weight will return, so there is no benefit in this kind of diet. Consuming fewer calories than you spend is the best way to lose weight.
I hope you have enjoyed reading my article about the best ways to lose weight fast. If you have any questions or thoughts on some other methods, I encourage you to share them in the comment section.
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My best wishes to you,