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Being healthy isn’t just a life choice; it is a necessity. However, we all live a very busy life, and keeping your diet in check at all times can be challenging. When we are stuck in the office or school, we tend to eat just about every and any junk we encounter. This laziness can be very harmful as it results in getting overweight. Losing weight can be tiresome and strenuous. Figuring out what foods to incorporate into your diet and which exercises are best suited for you can be a daunting task.
It doesn’t matter how big or small your weight goal is. Losing weight requires a lot of discipline, hard work, and dedication. One of the most common things you will encounter during your weight loss journey is the ineffective and useless advice people love to offer. Everyone believes their formulae for weight loss is the most effective. However, what people fail to consider is that all body types are different. If one weight loss remedy works for one individual, it doesn’t need to work for someone else. Therefore, in this article, we’ll discuss some valid weight loss tips and tricks that are proven to help all body types lose weight. No matter the goal size.
Seven great ways of losing weight fast
1. Drink more water
One of the best and most efficient ways to lose weight is to increase your daily water intake. 30 to 50% of grown individuals in the US who try to decrease their weight increase their daily water consumption.Drinking more water is proven to help burn calories. This is more commonly known as resting energy expenditure. Drinking ample water before a meal has shown signs of reducing hunger and appetite. It also helps you keep a track of your calorie intake and helps maintain your present weight.
2. Increase your protein consumption
Do you want to know how to lose 100 pounds in 4 months? Increase the amount of protein you consume. Diets that incorporate high potions of protein are known to improve your metabolism, curb your appetite, preserve muscle mass, and reduce belly fat. Research conducted shows that having a high protein diet can help you burn an additional 80 to 100 calories a day. Moreover, such diets are known to help you prevent weight regain by more than 50%.
Seafood, meat, chicken, eggs, seeds, legumes, and nuts are some healthy options that are also high in protein. Protein powder can also be used as a meal replacement if these foods are not easily available.
3. Count your calories
To lose weight, your body needs to burn more calories than it eats throughout the day. This can be done using two ways. You can either try to exercise more throughout the day or start eating lesser calories. The latter, of course, seems like the obvious choice. Keeping a count of your calories helps you stay more alert about the food that you eat and how many calories you eat within the day. It also enables you to stay on the right track and simplifies making adjustments in your diet.
A review of 37 pieces of research found out that weight loss routines that included counting calories were more effective than those that refrained from it. The number of calories an individual consumes is mostly reliant on a few key factors, such as your starting weight, activity levels, and lifestyle. The simplest and easiest way to track your calories is to either jot down your daily intake in a food journal or add to a fitness app. Calorie counting is most beneficial when associated with a healthy lifestyle and diet.
4. Increase your fiber intake
Fiber is a type of indigestible carbohydrate that helps in weight loss. This is because fiber is notoriously famous for slowing down the rate the stomach digests food and empties itself. Thus, providing you with the sensation of being full. Studies show that soluble fiber can decrease the production of hormones like ghrelin, which are famous for inducing hunger and increasing appetite. It also helps increase the development of cholecystokinin.
(CCK), peptide YY (PYY) and glucagon-like peptide 1 (GLP-1), which are hormones that induce the feeling of fullness.
Fiber also assists you in keeping your calorie intake at a minimum. Fruits, vegetables, seeds, nuts, and whole grains are foods rich in fiber. You could also give fiber supplements a shot.
Do keep a check on the amount of fiber you’re consuming. You don’t want to get acid reflux or heartburn due to excessive fiber intake. If you do face this, make sure to treat the problem with required medication like Dexilant. Getting it from a Canadian pharmacy will save you money. If you compare Dexilant cost in Canada with that of the US, you’ll find that it is much lower.
5. Try using supplements
Supplements can be highly beneficial in helping you lose weight. They have garnered a bad reputation due to the individuals who do not use the supplement as intended. However, certain nutrients, minerals, and vitamins can help you in your journey towards losing weight. Here are a few examples:
- Green tea extract
- Hydroxycitric Acid
- Vitamin D
- Olive leaf extract
One of the supplements you could use during your weight loss journey is CBD. CBD joints are known to help you fall asleep better and help you with pain management. It also has a soothing factor to it. CBD also comes in the form of cbd hemp cigarettes
6. Do more Cardio
By far, regular exercise is the most important thing to do when you want to lose weight. Cardio, or aerobic exercise, is a variety of physical exertions that is brilliant for burning more calories in a lesser time frame and improving heart health. Research has shown that Cardio alone is excellent for weight loss.
A research was conducted among 141 volunteers who had excessive body weight analyzed how Cardio worth 400 and 600 calories five times a week for ten months affected participants’ weight. The results showed that those participants who did 400 and 600 calories worth of Cardio lost an average of 9 pounds and 12 pounds, respectively. Cardio is excellent for burning belly fat, also known as visceral fat. This a very dangerous variety of fat as it sits in the abdominal cavity and is closely linked with type 2 diabetes, heart disease, and even cancer.
Some people despise Cardio, and rightfully so. Cardio can be very hard at times, and it takes a lot of time to build up stamina. To avoid this, try starting off by going on long pleasant walks and gradually build your way up to jogging and running. You could try different activities that incorporate Cardio, such as rock climbing, bouldering, hiking, swimming, etc.
7. Reduce refined carbs
Decreasing the number of carbohydrates you consume can be a very effective way to lose weight. Simple carbs, more commonly called refined carbs, are incredibly unhealthy and bad sources of nutrients. They mostly consist of refined sugars and grains that have been depleted of their nutrients and fiber during processing. White bread, white flour, sweets, pasta, and pastries are a few examples of harmful simple carbs. They have a high glycemic index, meaning they are digested and absorbed much quicker. Hence, causing spikes and dips in blood sugar levels, followed by an increase in appetite and cravings. This can lead to an increase in overeating, resulting in weight gain. Moreover, studies have proven that a high intake of refined carbs contains more visceral fat.