Everyone who is been on a weight loss program at least once will know that losing weight can be a big struggle. Even though the main rule is fewer calories in and more calories burnt, actually, it is not always like that. If you want to lose weight fast, these tips will come handy.
Actually, following these steps will help you cut down pounds in a healthy and safe way.
1 – Cut Out Sugars and Carbs from Your Diet
Carbohydrates are the biggest enemy of weight loss. Yet, you don’t necessarily need to completely eliminate sugars; even if you minimalize their intake, you are on the good path to lose weight.
Carbs stimulate insulin secretion, and insulin is the hormone in the body that stores the fat.
So, when your insulin levels are high, the body is unable to burn fat. Then again, when insulin levels are low, the body can easily burn fat instead of sugars.
And more, low insulin levels improve the function of the kidneys helping them to eliminate more water and sodium from the body.
In turn,this reduces bloating and water retention.
A lot of people are unaware that flushing all water weight can result in 1.5 pound weight loss per day.
2 – Increase Protein Intake
Fast weight loss is very closely related to high protein intake. Actually, proteins need to be on your menu 3 times a day each day.
One typical meal when on a weight loss program includes the fat source, protein, and low-carb veggies.
If you are not a meat lover, good sources of plant protein are legumes, mushrooms, chia seeds, pumpkin seeds, all of which can be used as substitutions to meat.
Low carb vegetables are also an important part of a weight loss diet. This includes cauliflower, lettuce, broccoli, spinach, cabbage, cucumber, kale and celery.
When it comes to fat sources, you should always choose healthy options such as butter, coconut oil, olive oil, and avocado oil.
3 – Take up Cardio Training
When it comes to losing weight fast,the most effective are cardio exercises. Weight lifting is beneficial as well, but unlike cardio,it tends to build more muscle.
For obtaining the optimum results, cardio is very often combined with resistance training.
Cardio training comprises riding a bicycle,running, walking, swimming, climbing, etc.
4 – Interval Training
When you strengthen your stamina with a regular cardio workout, then you can move to the next level and that is interval training. It is even more efficient than cardio considering losing weight fast. While doing cardio exercises, the intensity and your pulse remains the same for the entire time, in interval training, there is a mix of high-intensity and small intensity workouts.
For example, when you are running, you want to sprint for 3 minutes at close to maximum speed (90 to 95%), and then you take “active recovery” for another 3 minutes. During this time, you don’t stop running,you just go at a slow pace.
Apart from running, any cardio training comprising resistance training and weight lifting can be combined with interval training.
Tips for Maximum Efficiency
In order to provide you to have realistic expectations, follow these four steps carefully and it can help you reach your weight loss goals in 4-5 months.
However, if you are set to lose more than 20 pounds per month, you need to remember that it asks for enormous effort, which is very often anything but healthy.
These tips below are also very beneficial for those on a weight loss program:
Get sufficient rest. Getting enough and quality sleep that includes at least 6 – 7 hours is essential for the complete body recovery.
Also, you should take a break of at least 24 hours before you target the same muscle group. The muscles need time to rest and to recover, therefore it is crucial to give them enough time for that.
Drink enough water. The most important is proper hydration. Actually, dehydration is something you would like to avoid at all costs. Plus, drink a glass of water before every meal in order to effectively curb appetite.