There are numerous ways to lose weight quickly. However, most of the diet plans either leave you feeling hungry or unsatisfied. Nonetheless, there are many other reasons why you find it hard to stick to a diet. Not all the diets have this effect although most have. Low carb diets are more compelling if you want to lose weight fast. Moreover, they are easier to stick on. Not all of us have the best eating habits. However, if you can recognize what you are doing wrong, it can empower you to bring a transformation to your usual eating patterns.
Based on Science pieces of evidence, there are 3 simple steps for a fast weight loss plan that employs a low carb diet and aims to these following spikes :
- Unquestionably cut down/lower your appetite.
- Induce rapid weight loss.
- Boost your metabolic health concurrently.
So, here’s the question: ” how to lose weight fast? “Dieticians often recommend that shuffling off bad eating habits and replacing them with good habits is the key necessity to lose weight rapidly. That too without following any kind of strict diet regime or performing a full-blown workout at the gym. It might sound too good to be true, right? But the reality is this. You can indeed drop a few pounds in no time if you commit yourself as well as to your body to accompany these simple powerful and useful top 10 habits to lose weight briskly. And if you take on an overall healthy lifestyle, the benefits will only be multiplied. In the end, you’re gonna have a healthier body and a stronger spirit. Let’s dive into the theory and see exactly what you should and shouldn’t do to lose that extra fat for good.
1. Hold off from foods labeled as “fat-free”
You might be having those fat-free foods without any guilt as such, but you need to start avoiding them foremost if you don’t want to gain that extra pounds of weight unnecessarily. Sounds awful? But the truth is that to replace fats, these edibles are loaded with low-performing carbs. These carbs get assimilated rapidly by your stomach and the feeling of hunger instantly comes back again and again. Studies reveal that people who eat up more “fat-free” foods than the others found up less-filling. Therefore, they ended up eating more; time and again to satisfy their appetite. In this way, you will eat more to fill your stomach culminating in additional weight gain.
2. Avoid drinking coffee on an empty stomach
If you’re in the habit of having coffee as your first thing in the morning, then you must definitely shun it off. Because unknowingly you’re doing damage to your body by drinking coffee in an empty stomach. As when coffee interacts with an empty stomach, it builds up acid that may damage your stomach lining and thus results in indigestion. Moreover, coffee stretches your body out causing it to store unnecessary fats. Although caffeine boosts up your metabolism, it should not be consumed in an empty stomach.
3. Get good sleep of 6-8 hours every day
Research shows that people who sleep 5 or fewer hours than that per day, bring off over 2 times unnecessary belly fat compared to those who get an average sleep of 6-8 hours a night. This fact is undoubtedly true for people under 40 years of age. Not sleeping as much as you should, makes you sense hunger intermittently even though you’re not. And that’s because lesser sleep causes the secretion of cortisone, a hormone that is mainly liable to regulate the appetite.
4. Step aside down on the soda
Do you know a regular 12 ounces of soda contains 140 calories and 39 grams of sugar? That means if you consume even 1 can of soda per day, you will sooner or later start putting on that extra weight. So, if you’re in the habit of having soda, the A-1 thing is that you must cut down on the intake of it; if you want to lose weight adequately. Research shows that women who reduced their soda intake at the most 1 can a week, lost 1 pound of weight more as compared to those who didn’t cut back on these sugary kinds of stuff including soft drinks and much more.
5. Initiate at least 1 meal in a day with some light salad
Plain light salads consisting of fresh spinach, lettuce leaves, and other leafy vegetables without any sorts of fatty dressings actually help you to eat less as this fills you up more. Opt for fiber-rich salads which not only boosts up your metabolism but also aids in effective weight loss. A study conducted showed that people who were given light salads right before their meal consumed 7-12% less of their meals. This proves that having light salads before having your meals stops you from needless binge eating by making you fill to the half or quarter-half.
6. Make a habit to take same-sized portions of your meals
It is recommended that you should try to base your meals with whole foods that are high-protein and fiber-rich of same-sized portions. As whole foods are more filling, healthier, and hence restrains you to overeat than the processed ones. Nutritionists suggest that when you eat larger portions of your meals, then your body tends to store those extra calories in the form of weight-building fats since it doesn’t have any other options with the extra ones. Rather than eating 1 larger portion of a meal at once, replace it with 5 smaller parts of it. Those big sizes tend to slow down your metabolism which in turn causes you to gain unnecessary weight.
7. Restrict your eating to definite time slots
It is often being said that you must have your dinner before or at max 8:00 pm.Undoubtedly this is not just a saying, yup there are some scientific facts behind this one too. Despite how many meals you have in a day, if you have that last one before 8:00 pm, you’re gonna still consume a lesser number of calories altogether. Research shows that scheduling your food intake might help you to lose weight effectively. People who eat lunch later between 3-4 pm lose lesser weight than those who have theirs by 1:30 pm. Therefore, you should make a habit of a balanced eating schedule which in turn results in satiating your appetite before you get more hungry. In this way, you won’t end up overeating the next time when you sit to have your meal.
8. Cutaway from “after-dinner treats”
We all crave for that tempting sweet dessert after having dinner. Most people do specifically right after having a full-packed dinner. And of course, that little treat usually comes in the form of a sweet delicious dessert. Rather, you should make a habit of drinking some fluid such as water instead of reaching for a sugary snack. Not because it causes unnecessary weight gain but the fact is your body doesn’t need it. However, it is recommended that you should not consume anything right after a meal as your body receives all the sugar it needs right away from the food you intake. And if you constantly give your sweet tooth for once instead, then that extra sugar intake will cause nothing but needless weight gain. Nevertheless, you can treat yourself with the other healthy options that are mainly combined with natural sweeteners.
9. Avoid drinking water from plastic bottles
Have you ever thought of it before? Yup, the fact is drinking water from plastic bottles can actually be fattening because of the chemical compound named BPA contained in the plastic bottles. Believe it or not, but this is true based upon the researchers conducted at Washington State University. The research shows that the compound BPA in the plastic bottles causes a feeling of fatigue after being contaminated in the blood. Further, this agitates your hormone levels and makes you put more weight. Want to know what’s even more alarming? Studies prove that BPA scales down insulin sensitivity which in turn accelerates the formation of Adipocyte, the fat cells. In fact, 90% of people who drink bottled water have traces of BPA in their blood.
10. Sit quietly and eat your meals slowly: don’t watch TV or listen to music while eating
Eating speedily may result in weight gain over time while on the other hand eating slowly makes you feel more filler and even promotes the secretion of weight-reducing hormones. Research reveals that overweight people who reduced their TV time by 50% while eating burn an average of over 119 more calories per day. Also, some studies show that people who ate while listening to music consumed significantly larger amounts of portions than those who ate quietly without any distractions. This is because your mind is already preoccupied with the distractions going on in the surrounding environment. Significantly, your mind doesn’t realize you have eaten enough more than that required.
You may even check on to this one: Healthy Smoothie Recipes For Effective Weight Loss