Want to lose weight fat?
There are many diet and routines available to help you lose weight as fast as possible.
But many of these diet won’t be satisfying, it may restrict you from eating some or other foods, and much more. By following few of those diet you will get fast result but that won’t last for longer.
Many of these diets will check your willpower to stay away from foods you like. With loss of your willpower you will start eating foods that will ruin your weight loss efforts.
For a better, fast and long-lasting result you need a better plan. A plan that you can continue lifelong and gain complete health without making tough changes.
A weight loss plan is less painful and more successful when you adopt right things. You will see better result after changing your normal lifestyle to a healthy lifestyle.
You will start losing unhealthy weight, start gaining muscle and day by day you will feel more energetic. That’s all the goal of a weight loss should be. Instead of just focusing on weight loss, focus on the lifestyle.
Weight loss goal can be achieved with 3 major part:
These 3 part will touch each and every part of your life, giving the result that you always wanted. So follow these life changing tips and you will surely lose weight quickly.
Nutrition Guide To Lose Weight Fast
Nutrition is the most important part that you need to give higher priority. Healthy weight loss follows with a better nutrition.
For a successful and quick weight loss, it’s important to follow a healthy eating habit. Many people miss it first and later struggle to lose weight.
By neglecting it they don’t lose weight but strive harder and get no or barely noticeable results. There are many tips that can bring noticeable change in short period of time. But we will focus on the best to boost the natural function of our body to utilize it’s maximum potential.
Unhealthy weight gain is caused due to modern lifestyle. Easy access to unhealthy food stuffs, following unwanted diet, missing meals, excess consumption of sugar-loaded drinks, etc. There are many of such things that is promoting weight gain and we are simply neglecting it.
Everything will become simple if you start taking smaller steps on daily basis. For a successful weight loss you don’t need to take difficult step. Small and daily progress is the key.
A Healthier Habit For Weight Loss
1. Breakfast for healthy start of the day can help to lose weight fast
Eating in morning is the most important part of diet if you are planning to lose weight. Researches show that people eating breakfast tend to stay leaner, lose weight successfully and even maintain healthy weight. (1, 2)
There are many misconceptions, to lose weight you need to skip our breakfast. But the fact is that skipping healthy breakfast can do more harm than good.
A healthy breakfast is rich in protein, fiber, vitamin, carbs and also contains fat. All these nutrients are required to provide cells enough nutrient for proper development and functioning.
After we wake up, our body starve for energy and essential nutrients. The reason is starvation for 8 hours, during sleep, the time when body metabolism increases to repair damaged cells and muscles.
After we wake up our body metabolism is slow. To kick metabolism you need breakfast, if you miss it, body store energy as fat instead of using it. Due to skipping breakfast, body start to store energy as fat as it’s not sure about when it will receive next fuel.
Along with, skipping breakfast increases craving. Due to this, breakfast skipper tends to eat more calories throughout the day which ruins their weight loss plan.
Tips for a Healthy Breakfast:-
For healthy breakfast it’s recommended to eat nutrient rich food that provides protein, fiber, carbs, fat and vitamins. Eating fiber and protein rich food will allow you to eat more without worrying for calorie.
Eating low energy density food like fruits, vegetables and whole grain is highly recommended. Water contains zero calorie so it’s suggested to prefer food that contains water like fruit and vegetables. (3)
Don’t completely neglect fat rich food. We need saturated fat that plays vital role in health of the cell membrane and it protect from many of health threats like heart diseases, depression, joint pains, etc.
Warning: Stay away from calorie loaded breakfast or processed foods. They can ruin your weight loss program.
Suggestions: Although it’s recommended to eat fruits in daily breakfast, try to limit its serving size. Fruits are rich source of vitamins and minerals that we require but they also contains simple sugar. These calories can interfere in losing weight quickly so minimize it, but don’t neglect it.
Some of the quick breakfast suggestions;
- Oatmeal with fruit.
- Banana with peanut butter.
- Banana in sliced yogurt.
- Small tortilla with chopped strawberries and few teaspoon of peanut butter.
- Breakfast smoothies – fruits, chia seeds, or milk or yogurt or even whey protein.
Wrap up: Breakfast is the most important meal of the day. To lose weight quickly it’s important to start day with a healthy breakfast. Low energy density foods like fruits, vegetables and whole grain are the best food for breakfast.
2. Eat small meal but frequently (4-5 times a day)
There are many discussion over the frequency of meal. Many suggest to eat 3 times a day while few suggest to eat 6 times a day. But study by American Journal of Clinical Nutrition didn’t found any drastic effect on weight loss. (4)
Then, what is the best way to lose weight? What is the best time and frequency to eat?
As mentioned earlier you need to start your day with healthy breakfast that will help you to resist craving and allow you to make a better food choice.
Without food for more than 3 hours, body sugar level starts to drop. After 4 hour the food we have eaten get digested, and after 5 hour blood sugar drops and we prefer to grab calorie dense food to refuel.
Starting day with breakfast and eating at regular interval provides energy to body and brain throughout the day and prevent craving.
Also another reason for eating frequently is that, it help to lose weight by boosting metabolism. Starving for longer, slows down the metabolism. Slow metabolism is responsible for storage of calorie in form of fat.
Tips to eat frequently:
- Include protein and fiber in every meal.
- Prefer low energy density foods like vegetables and whole grains.
- It’s not a rule to eat 5-6 meal. But eat as per required.
- If you eating frequently take care of your serving.
Wrap up: Eating frequently is the best way to lose weight. Eating smaller serving frequently boost metabolism, lower the deposit of fat and keep the energy flow throughout the day.
3. Drink Water – before meal, to check out hungry or thirst and to stay hydrated
Water is best partner if you are trying to lose weight fast. Drinking water provides you, zero calorie and boost your metabolism and burn more calorie without any effort.
Studies has proven that drinking water can help in weight loss as well as maintaining weight. (7)
Drinking water intake increase the resting energy expenditure. (8)
Along with increasing water intake it is also suggested to drink few sip of water before meal. Many time we get confused between thirst and hunger. So you can drink few sip of water to check it.
Water can really help to lose weight. It’s 100% calorie free and can suppress appetite. You can replace sugar loaded drink with water.
The right amount of water for weight loss depends on person and also on other factors like climate and physical activity. One key rule is to stay hydrated. Drink more than 2-4 liters everyday as per requirement.
Tip to Drink Water:
- Drink cold water: Drinking water can help to burn calorie but you can increase calorie consumption by drinking cold water. Body burns more calories to warm the water to match body temperature.
- Don’t let yourself to feel thirsty: Drinking 2-4 liters is recommended for healthy weight loss. But quantity of water consumption depends on person, climate and physical activity. So don’t limit your water intake. Drink it when you feel thirsty.
- Start your day with a glass of water: One of the healthiest routine you can follow for weight loss and perfect health is drinking water when you wake up. Water helps to detoxify body as well as kick start the metabolism. You can also try 1 glass lukewarm water, half lemon and 1 spoon honey.
Wrap up: Increasing water intake is the best way to lose weight. A well hydrated body burns more calorie and it also helps to recognize better between thirst and hunger.
4. Don’t follow unwanted diet
While trying to lose weight, we come across many different diets that promise to give quick result. Some diet tends to be healthy while many diets turn to be a fad diet.
An unhealthy diet or fad diet focus on single food type or lack of nutrients or calories.
Our body need calories for a continuous supply of energy to every cell of the body.
Food that lack in calorie may help to lose weight quickly but the side effect is that it also increase our craving. So we gain weight quickly just after quitting the diet. So fad diet provide a temporary result.
Due to calorie restriction our body’s natural metabolism system is disturbed which is not good for healthy and quick weight loss.
There are many claims done over the effectiveness of those diet but the result doesn’t last for long. Along with it also risk our health.
Eating a healthy and well-balanced diet in the best way to lose weight. Losing weight is not about making tough choice but a better lifestyle habit that we will follow effortlessly throughout our life.
Wrap up: Following a fad diet is among a reason for unsuccessful weight loss instead of going to strict routine. By following such diet we disturb our body’s natural process and also run in side effect like craving, starving of hunger and weight gain due to lack of some nutrients.
5. Never Stay Hungry or Never Eat When You Are Not Hungry
Staying hungry for weight loss is the worst mistake that any people tends to follow.
After 3 hour of eating foods, our body need food to refuel which is quite normal and it doesn’t interfere with weight loss. While starving for longer can trigger calorie-burning muscle, slow down metabolism and also compromise immune system.
As earlier said, to lose weight it’s important to eat frequently. But that doesn’t mean you need to eat it even if you aren’t hungry.
Don’t worry about eating multiple meal or to reach your target, just listen to your body.
Wrap up: To lose weight quickly you should remember these 2 thing: Never Stay Hungry and Never Eat When You Are Not Hungry. Listen to your body and don’t stress much over it.
6. Healthy Dinner Supports Healthy and Quick Weight Loss
Many time, dinner is held responsible for weight gain. People prefer to eat very low-calorie food or skip it, as they are not going to use those calorie during night.
But that is opposite to the fact. We need a nutrients dense dinner that provide protein, fiber, fat, carbs and vitamin.
Aim a range for 450 to 550 calories. Dinner should consist of 45 to 55 percent carbs, 20 to 25 percent protein, 30 to 35 percent of fat and 8 gram of fiber. Don’t exceed sugar intake more than 4 grams. (13)
Calorie is the culprit behind weight gain so avoid calorie dense food. Eat a well-balanced diet that include vegetables and whole grains.
Eating a nutrient rich diet will help you prevent late night craving.
There are far more importance of healthy dinner.
During sleep growth hormone is released to repair the wear and tear of muscles. 60 – 70 percent of growth hormone is released during sleep. Along with, it restore health of organs, bones, muscles, replenish immune system and other vital functions are stimulated. (14, 15)
For a whole lot of tasks, body need enough amount of nutrients that we provide through healthy dinner.
Wrap up: Eat a well-balanced dinner for proper nourishment. Dinner provides body essential nutrients that are required for development of body and also help to lose weight.
Make a better Food Choice (Some of food alternative or healthy options to lose weight): ——-
1. Include Fiber and Protein for less calorie intake and high metabolism
For a quick weight loss, it’s important to eat protein and fiber rich food. These two nutrients are the best and most effective to provide quick result by lowering calorie intake and burning extra calories.
The right amount of protein and fiber intake can lower your weight loss effort and increase the success rate.
Protein has for more importance in our health and well-being. It is the building block of cells and found to maintain healthy weight.
To break protein our body utilize extra calories. About 20-30% calories are burned while digesting and metabolizing protein.(16).
Eating high protein diet can also lower calorie intake that prevent overeating and lower calorie intake.
The three reason behind protein helping to lose weight are
- It reduce appetite
- With low hunger pangs you will lose weight more quickly
- It also improves metabolic health
Studies has proved that people eating more fiber tend to have a healthier body weight. Fiber is a type of carbohydrate that isn’t easily digested, so it passes through the system without raising the sugar level. (20)
Carbs are broken down into sugar molecules but fiber isn’t broken down into sugar molecules. It is passed throughout the body without getting digested.
Fiber absorb water and fill up the stomach, stimulating brain receptors the feeling of fullness and to stop eating. To get maximum benefit of fiber you need to increase water intake.
Also, it boost metabolism and calorie burning process as it is not digestible and don’t add extra calorie as other carbs do.
Tips to get maximum benefit with high protein and fiber diet
- Drink at least 8 glass of water or 4 liter
- Add small amount of protein and fiber in every meal
- Starting breakfast with high protein and fiber will prevent unwanted craving throughout the day
Wrap up: Protein and fiber are the best partner for quick weight loss and also your health. Add both in your every meal and get its maximum benefits.
2. Manage Calorie Intake to lose weight fast
Calorie are important as it’s the only source of energy. But managing its intake is the key to healthy weight management.
If you consume calorie more than you utilize then you will gain weight. But lowering its intake will lower your energy level and metabolism.
Don’t completely neglect carbs to lose weight, you can add healthy carbs food that also include protein and fiber.
Try to make a healthier option, choose whole grains and veggies to get healthy carbs.
Wrap up: Calories are important but its important to have a balance. Adding whole grain and veggies can helps to control calorie intake. Start making smarter choice of food and you won’t have to stress more about calorie.
3. Eat Enough Vitamin and Mineral Rich Food For Weight Loss
While losing weight, we purely focus on calories that make us fat. By focusing on these we have missed vitamin and minerals from our diet.
We don’t give them much importance while trying to lose weight.
Our main focus is to reduce calorie intake and lose weight fast.
If you are doing such mistake then avoid it. You don’t have to stress much over it.
Vitamin and minerals are crucial for our body’s normal functioning. They acts as catalyst speeding up the reaction that boost weight loss.
To list few important vitamins and minerals (21)
- Vitamin B – Metabolism of protein and carbohydrates.
- Vitamin B12 – Aids red blood formation and increase energy to burn during exercise.
- Biotin and pantothenic acid: Supports carbohydrate metabolism.
- Chromium: Balance sugar level, manage how body store carbohydrate and control hunger.
- Magnesium: Required by energy cells to maintain energy level.
- Zinc: Required for maintaining hormonal balance, while depletion can cause weight gain.
- Iron: Keep energy level high balancing metabolism.
- Sodium and potassium: Important to balance energy level and metabolism
- Sulfur: It detox liver to cleanse out toxin and boost sluggish metabolism.
To get all these nutrients we need to eat varieties of food. Depending on single type of food will interfere with daily required intake of these nutrients. So don’t follow such diet that suggest to eat single type of food.
Wrap up: Vitamin and minerals play vital role in weight loss. They act as catalyst for smooth functioning of body. All these nutrients are available in different quantity in different food. Eating varieties of foods assure it that you will get varieties of nutrients.
4. Stock Up Healthy Food
One of the biggest weight loss mistake is that we keep unhealthy food easily accessible.
To lose weight it’s important to eat healthy food and stay away from unhealthy one. But if your kitchen is filled with unhealthy food then it will be tough to control your unhealthy eating habit.
If you want to lose weight quickly then remove those unhealthy food and fill it with healthy foods.
Wrap up: Dumping unhealthy food will force you to get rid of unhealthy eating habit.
5. Avoid Processed Food To Prevent Unwanted Weight Gain
To avoid processed foods, is one of the difficult choice to make. Processed foods are loaded with calories and are very addictive.
You may get many foods that look healthy but they are coated with cornstarch, maltodextrin, cane sugar, natural flavors, or soy lecithin.
Refined carbs are in the list of unhealthiest food for weight loss. Grain are processed so they lose their bran. These processed food are easily absorbed by body and it increase sugar and insulin level. (22)
Processed foods or carbs don’t keep full for longer as it is easily digested. With increased hunger, we tend to eat more calories without realizing.
If you are planning to lose weight quickly then you need to avoid processed foods. Choose unprocessed food and you will feel the difference. You will burn more calories and rarely feel hungry.
Wrap up: Processed food are rich source of simple sugar and lack other nutrients like fiber and protein. Another reason to avoid processed food is its addictive nature.
6. Avoid Liquid Calorie
Fruit juice, coke, and beer can be barrier for fast weight loss.
It is considered healthy if you eat whole fruit instead of just drinking its juice. The fiber content of fruit balance the sugar intake as they are loaded with sugar.
Due to fruit sugar content, it is mentioned earlier to limit fruit intake. But if you drink fruit juice then you will throw away healthy fiber that prevent sudden rise in sugar level. So avoid fruit juice while trying to lose weight quickly.
Coke, soda, and beer should be avoided as they are loaded with calorie that won’t do good for weight loss.
Wrap up: To lose weight quickly it is important to avoid liquid calorie that we get from fruit juice, coke and beer.
7. Add Spice To Your Meal And Weight Loss Goal
Weight loss is considered tough task as we think, healthy food are not good to taste. But you can enjoy those healthy food if you add spices to it.
Many people don’t want to follow a healthy diet due to a simple reason, “Weight loss diet sucks and they don’t have good taste”. But the thing is different if you start adding spices in your food.
Adding spice to food will keep you motivated to eat healthy and many researchers has proved that spices can also help to lose weight.
Spice improves taste and texture of food as well as boost metabolism to burn more calories. These spice not only support weight loss but also promote health.
Some of the healthiest spice that you should enjoy in your weight loss program are:
- Turmeric: Known as “warming spice”, it increases body heat boosting metabolism.
- Cinnamon: Balance blood sugar level helping curb hunger.
- Cayenne: Warms body and boost metabolism.
- Cumin: It helps to burn three times more calories.
- Ginger: Control blood sugar and prevent a sudden rise in glucose after sugar or carbs loaded meal.
- Garlic: It helps to burn fat.
- Black Pepper: Help to burn fat and block formation of new fat cells.
- Cardamom: It helps to boost body temperature and metabolism.
- Dandelions: Helps to reduce bloat and increase the intake of Vitamins like A, C, E and minerals like iron and potassium.
Wrap up: Adding spices to food are the best way to avoid dull and tasteless weight loss diet. They make weight loss diet a delicacies they you can enjoy. And weight loss goal turns out to be easy.
8. Probiotics Are Best Food For Weight Loss
You can also get the benefit for your weight loss by eating probiotics. Probiotics are live microorganisms that have many benefits when eaten.
It is found that probiotics inhibit the absorption of dietary fat in the gut. (23).
Probiotics are beneficial as it increases good bacteria and lower bad bacteria in the gut.
It also increase protein ANGPTL4 that decrease fat storage. (26)
Lactobacillus gasseri is found most effective for weight loss. (27)
Yogurt, fermented vegetables or supplements are the best way to get probiotics.
Wrap up: Probiotics supports healthy gut that inhibit absorption of dietary fat that helps in weight loss.
9. Brush teeth To Prevent Mindless Eating After Dinner
Brushing teeth can help to lose weight.
It may seem to be a joke…
But it is found that after brushing teeth we would able to control mindless eating after dinner. It will help to reduce the temptation to eat again.
Wrap up: Get rid of unwanted temptation to eat after dinner just by brushing teeth.
10. Chew 32 times To Feel Fuller
You might have heard that chewing more can help you lose weight.
People who are obese tends to chew less than people who are normal weight. (28)
Research also found that chewing for longer before swallowing meal reduce the intake of meal size by 15%. (29)
Chewing food for longer will make you eat less thus it will reduce your calorie intake and help you to lose weight quickly.
It takes at least 20 minutes for the brain to signal that stomach is full. A study found people feeling full when they ate slowly.
Chewing 32 times is just a number. Just you need to chew longer to make you feel fuller while eating less.
Wrap up: For a quick weight loss chew longer and you will be able to control your calorie intake.
11. Eat In Smaller Plate And Change Plate Color To Trick Mind
A simple trick to lose weight is switching to smaller plate instead of traditional large plate.
People serve food according to their plate size. Larger the plate size, we serve more food just increasing our calorie intake.
If you switch to a smaller plate then you will serve less. It is the best way to control your food intake just by tricking your mind.
Another trick is to change your dish color.
People tends to eat more when they eat in the plate that contrast to its color.
Experts suggest to eat in blue or white dish.
Wrap up: Switching to smaller dish and changing dish color to blue or white can considerably help to eat less without taking extra effort. These are proven techniques and should be followed to lose weight.
12. Have A Cheat Meal Day Once A Week
If you are following healthy diet throughout the week then you can go for a cheat meal once in a week.
It isn’t good to completely quit the food you like. It will only increase craving to such food later. So don’t completely quit it, enjoy it on cheat day.
But mind the size of cheat meal. Eat in control just small serving. By this way you won’t have to quit the food you like and there won’t be any interference in weight loss.
Wrap up: Don’t completely quit the food you like. Choose a cheat day and enjoy small serving of food to fulfill your craving.
13. Stay Away From Artificial sweeteners
Artificial sweeteners are doing lots of damage to many people. It is found that people eating artificial sweeter has increased and also the obesity rate.
Drinking low-calorie drink trick mind to eat more calorie later. We lose the ability to judge calorie content of food depending on its sweeteners.
Wrap up: Try to minimize your intake of artificial sweeteners. Read the label before buying any food to check its calorie and sweeteners.
Fitness Guide To Lose Weight Fast
Trying to lose weight fast?
It won’t be possible to lose weight fast without fitness routine.
Following a healthy diet should be the first priority and it follows with fitness routine. With a workout routine you can burn more calorie as well as get in shape that you desire.
To achieve a stronger and leaner body it’s important to give importance to workout routine. By following a workout routine you can intensify your fat burning process which will take time to lose just by following diet.
Diet plays an important role in helping to make better choice of food so that it prevent extra fat storage. While you can increase your fat burning process by building muscle and boosting metabolism.
So for quick weight loss, include workout schedule in your weight loss program.
1. Do Weight Lifting and Build More Muscle
Weight lifting is the best exercise to build muscle. With growth of muscles it will be easier to lose more weight while at rest.
10 pounds of muscle burns 50 calories at rest while 10 pounds of fat burn 20 calories during a day.
Weight lifting or strength training boost development of muscle as well as improve metabolism.
Strength training are also suggested to older people when their metabolism slows down. With strength training for 3 days per week can increase muscle growth and metabolism.
Wrap up: Weight lifting is the best way to build muscle and lose weight. With muscle growth, you will burn more calorie while at rest.
2. Aerobic Exercise (Cardio)
For quick weight loss, aerobic exercise proves highly effective.
Aerobic exercise includes any form of activity for repetitive long period to challenge heart and lungs to use oxygen and calories as a fuel source to sustain for longer time.
Aerobic Exercise also known as cardio includes
- Jumping ropes
and the list is long. Aerobic exercise can be done by adding multiple exercises.
During aerobic exercise body use calories as the energy source. As calories are used as fuel for the workout, there is less chance that calorie will be stored in the form of fat. Hence there is increase in chance to lose fat faster.
2 day aerobic exercise are perfect. As you start improving aerobic strength, you can start increasing its intensity. Higher the intensity more calories will be burned.
Wrap up: To lose weight quickly, aerobic exercise are the best option. You will burn more calorie and lower the chance of deposition of fat, gaining quick result.
3. Interval training
For weight loss or higher level of fitness, you shouldn’t miss interval training.
It’s not complicated as it seems.
It’s just a short high intense exercise with short low intense exercise. During walk you can try brisk walk for a minute and walk slowly for few second.
Many of time you won’t get time to exercise for longer then you can incorporate interval training instead of skipping it.
Interval training can last from 4 to 10 minutes. It depends on aerobic strength. If you are complete beginner then you can start short interval and gradually increase time.
In interval training, you can do the workout for 20 seconds and rest for 10 seconds completing 8 sets or more. Increase time gradually. Do it 2-3 times a week and you will get a better result.
Do a proper warmup and stretching before exercise.
Wrap up: Interval training is the best to get rid of boredom of long exercise. A short burst of exercise for short interval of time can give similar result as 1 hour exercise.
Psychological Guide For Weight Loss
Stress and weight gain have deeper connection in our modern lifestyle.
With an increase in the rate of stress, there is an increase in many health problems. Headache, muscle tension, digestive problems, sleep disturbance, depression, weight gain and other health problems are coming into light.
Stress is responsible for weight gain because, high level of stress hormone cortisol has shown to increase appetite, craving for junk food increasing storage of fat. (32)
In a study, 60 women were provided with 930 calorie and 60 gram fat. They were questioned about their encountered stress in the previous day. (33)
It was found that women who encountered stress burned less fat and had high insulin hormone that contributes storage of fat.
There are few effective steps to cope up stress and its related problem
i) Choose fat wisely
Fat is important for satiety and it’s one of our body key building block. So we can’t completely neglect it.
But choosing fat wisely and also it’s important to control how much we eat. If you want to enjoy food that contain fat then you should add more veggies to balance it.
ii) Adjust meal proportions
As you will be burning less calorie for few hours due to stress, it’s better to consume fewer calories without staying hungry. Make a starter choice by adjusting your meal proportions.
You can add more veggies with brown rice to reduce the calorie intake. Or quinoa with spinach can save lots of calories. Fiber and water rich veggies are best to adjust meal proportions.
iii) Add metabolic boosters
Spices are best metabolic boosters. You can spice up your meal to raise your metabolic rate.
You will surely enjoy the taste as well as burn more calories. It is also found that eating spicy food eat less and had low craving for salty, fatty and sweet foods.
iv) Breathe before you eat
Study has shown that relaxed and controlled breathing can lower the cortisol level.
Whenever you feel stressed out, just sit for a moment and focus on your breathing. Do is slowly and deeply, in through you nose and out through your mouth. Within few minute your stress will fade away.
v) Take a quick post walk meal
To burn calorie, normalize blood sugar and boost metabolism; you should take a quick post walk meal.
Researchers at George Washington University found that this habit helps to normalize blood sugar level for 3 hours after eating.
10-15 minute walk will pump blood and boost metabolism. Also it will clear your mind and help you to reduce the felling of stress.
Meditation should be your first choice if you are planning for any good transformation. It is the best practice to get confidence and to stay motivated throughout your process of transformation.
And when it comes to management of stress, it’s the best practice that will give you instant relief and also lower the change of getting stress further. You will stay more blissful and happy whatever may be the situation.
Start meditation, it may be just for 5 minutes or 20 minutes. You will soon start loving it and make it a habit that you will like to continue it.
3. Sleep more
Sleep is one of the crucial routines that can’t be missed. Our health also depends on how much hours do we sleep.
In today’s busy schedule many people often miss healthy 7 hours sleep. Many people get less than 6 hours of sleep.
Lack of sleep is creating an imbalance in our body that is running our health and it’s also responsible for weight gain.
Researchers at Columbia University found that people sleeping less than seven hours gain more weight and have a harder time losing weight. (34)
There are number of factors that make sleep a best way to lose weight
i) Prevent Late night snacking
Longer the time you take to sleep chance is there you will gain more pound.
A study on sleep deprived people found that they ate more calories while well-rested people ate fewer calories. People who stay awake feel the need to eat more and they go easiest option like cookies or other calorie dense food.
So you need to sleep early to avoid late night snacking.
ii) Burn More Calories
A study of American Journal of Clinical Nutrition found that during rest energy expenditure of normal people was 5% less than sleep deprived people. Also sleep-deprived people burned 20 percent less calorie after meal.
Study from the University of Chicago found that even eating same amount of calories, weight loss was quicker in the group who slept well.
iii) You make a better food choice and control portion
While you are sleep deprived or hungry you tend to choose high calorie food.
You also tend to overeat as you are not in right mood to make a right choice of food and portion.
iv) Balance hormone
Sleep deprivation impact hormones of hunger and fullness which is called as ghrelin and leptin. (35)
When we are sleep deprived our body produce more ghrelin that signal brain it’s time to eat.
Leptin is fullness hormone that stimulates the feeling of fullness. Due to lack of sleep body produce less leptin so we eat more.
If you trying to lose weight and hitting the gym hard then you shouldn’t miss a healthy 7-8 hours sleep.
Tip to sleep better:
- Avoid use of laptop, mobiles or other electronic gadgets during bedtime.
- Warm water bath, meditation or book can be relaxing and help you get good sleep.
- Avoid heavy meal and alcohol before sleep as it can cause heartburn.
- Avoid high caffeine drinks 5-6 hours before going to sleep.
- Turn of lights. In darkness body release sleep hormone melatonin, while in light it is suppressed.
4. Have partner with your weight loss program
Do you go to gym alone. If yes, then you will start skipping workout soon. It’s better that you find a right person that have similar goal like you.
You both will motivate each other to follow the routine.
5. Stay motivated – You are precious and it will take some time to get the better you
Losing weight proves as a challenging task many of the time.
Challenges comes in form of challenging lifestyle, eating habit, fitness routine and even to stay motivated when you don’t feel the real difference even giving total commitment.
Many people give up when they don’t see a quick result. But whatever may be the goal, it will need effort and time.
I suggest you to not try any diet that will change your natural functioning. There are many diet plan available that promise to give result and yet few of them will give you result. But at the cost of disturbing natural metabolism.
Don’t lose hope. Stay motivated throughout the weight loss journey and soon you will feel proud for the effort you took.
Weight loss and perfect health is a journey that you will have to follow it for years. By adopting healthy lifestyle it will become your natural habit and you won’t face such problem again.
So don’t be hurry it may harm your confidence.
Stay motivated for a healthier lifestyle and you will lose weight quickly.
Your weight loss result will fluctuate. Many time you won’t seem to get the result but a time will be there when you will see a better change.
At the beginning, you might find slow progress but be assured that you will soon get a faster result. Don’t lose hope and continue for a month and you will notice a bigger difference.