December 1st, 2018 | Updated on March 5th, 2020
When there are endless options for weight loss such as meal replacement plans, diets, and supplements, claiming to ensure rapid shedding of calories, most lack any scientific evidence. However, there are even some strategies backed by science that do have an impact on weight management.
These strategies include having good sleep, keeping track of calorie intake, exercising, intermittent fasting, and decreasing the number of carbohydrates in the diet. You can even consult good Nutritionist in Delhi to exactly keep track of your diet.
If you are looking to lose weight fast and safely, then here are 10 proven tips that are based on scientific research and experience to help you reach your weight loss goals quickly and efficiently.
1. Cutting Back on Sugar and Refined Carbohydrates
Cutting back on sugar and refined carbohydrates is one of the significant things to follow if you are serious about weight loss. The western diet is increasingly high in added sugars, and this has definite links to obesity, even when the sugar occurs in beverages rather than food.
Mainly refined carbohydrates are heavily processed foods that no longer contain fibre and other nutrients. These include white bread, pasta, and white rice. These foods are quick to digest, and they convert to glucose rapidly.
Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain. So it is always best to avoid these foods.
Where possible, people should swap processed and sugary foods for more healthful options such as nuts and fruits.
2. Eating Plenty of Fiber
Fibre-rich foods include whole-wheat pasta, whole-grain bread, oats, barley, whole-grain breakfast cereals, and rye. Dietary fibre describes plant-based carbohydrates that it is not possible to digest in the small intestine, unlike sugar and starch. Including plenty of fibre in the diet can increase the feeling of fullness, potentially leading to weight loss.
3. Managing Your Stress Levels
Outdoor activities mainly jogging can help with stress management. Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the body & fight or flight response.
However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetite and potentially lead to them eating more.
So, it is important to manage stress by following methods such as: spending some time outdoors, for example walking or gardening, following breathing and relaxation techniques like yoga, meditation, or tai chi.
4. Do Full-Body Workouts At Least 3x Per Week
Training your whole body each workout will help enhance your metabolism and calorie burn while preventing the muscle loss. Mainly focus on multi-joint exercises that challenge large muscle groups like push-ups, lunges, squats, and pull-ups to help maximise calorie burn.
5. Drink At Least 8 Cups To -12 Cups of Water Per Day
Drinking plenty of water is powerfully associated with improved and excellent weight loss. Staying hydrated can help increase satiety, especially if you drink a cup of water before each meal.
6. Tracking Your Diet and Exercise
If someone wants to decrease weight, then they should be aware of everything that they eat and drink each day. The most effective way to do this is to log every item that they consume, in either a journal or an online food tracker.
7. Balancing Gut Bacteria
One of the emerging areas of research is focusing on the role of bacteria in the gut on weight management.
The human gut hosts a vast number and variety of microorganisms, including around 30 trillion bacteria. Every individual has different variations and amounts of bacteria in their stomach.
Some types can increase the amount of energy that the person harvests from food, leading to fat deposition and weight gain.
8. Get At Least 7 Hours To 9 Hours of Quality Sleep Per Night
Sleep may be the most important habit of all to help you lose weight fast. The more quality sleep you get, the easier it is to control hunger and the more energy you have to exercise. Less sleep can cause increased hunger frustration and weight gain. How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin.
9. Eating Mindfully
Mindful eating is a practice where people pay their attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weight.
As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating, and they eat more than they need to come out of their carving.
10. Eating Protein for Breakfast
Protein can rapidly regulate appetite hormones to help people feel full. It is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokinin. Good choices for a high-protein breakfast include nuts, oats, eggs, quinoa porridge, sardines, and chia seed pudding.
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