Almost all of us have something in common whenever we come to a decision to lose weight: we would like to lose it quick. When attempting to lose weight losing it too quickly isn't always the best strategy to go about it, simply because a number of the methods and fad diets used for reducing your weight quickly can be unhealthy especially if you're doing it for any amount of time.
However, there are some key things that are acknowledged to help speed up weight reduction without damaging your health:
Consume lots of water
Drinking enough water and keeping hydrated is a great way to burn off more fat, and it's a great appetite suppressant as well. Experts recommend drinking a minimim of 64 ounces of water every day, but even more than that is safe to consume as long as you don't overdo it.
Avoid sugar
Processed white cane sugar has a negative effect on the body, namely due to the way it sharply increases blood glucose levels. this causes your pancreas to secrete insulin to bring blood sugar levels back to normal levels, and too much of this up and down fluctuation can wreak havoc on your system.
There is few things more powerful than getting rid of sugars from your diet - that includes fructose, sucrose, glucose, etc.. If you have a sweet tooth, you may discover that fruit is a great substitute, and so is low-glycemic agave nectar.
You don't necessarily have to quit sweets completely - merely choose healthier options to satisfy your sweet tooth.
Salt causes you to retain water
Lowering your sodium consumption is another strategy to speed up losing weight, basically because consuming high amounts of salt makes you retain excess water weight. Also some folks are sensitive to sodium, and if those individuals eat too much sodium it could contribute to hypertension and high blood pressure which can bring about serious health problems
Depriving one's body of food is bad for your health
Most people typically believe lowering their calorie intake down to next to nothing is a great way to quick weight loss, but all it does is kick their systems into self-preservation mode and slow down their metabolic rate.
An even better strategy is to substitute healthy foods and snacks all throughout the day, in other words try to eat more frequently and smaller meals all throughout the day rather than three substantial meals. You not only reduce the likelyhood of overeating, but it will keep your metabolism functioning much more consistently and burning fat much more efficiently. Not to mention you'll be getting more energy and your food cravings will feel much more satisfied all day long. Many people will also try to eliminate all fats when going on a diet, instead substitute heart healthy fats for saturated fats and trans fatty acids, the body not only requires fats to function properly, but it helps to satisfy food cravings as well.
Burning more calories
Cardiovascular or aerobic exercises are recognized for their calorie burning abilities and is highly effective in developing a calorie deficit. To lose one pound, you need to either reduce your calorie intake by 3500 calories, or burn off 3500 calories with cardio exercise. Doing a combination of both to cause a calorie deficit has proven to be extremely effective. So, if you lowered your calories by 250 daily (1750 weekly), and burned off 250 calories daily (1750 weekly), you would lose one pound that week. Which is a healthy and practical way to lose weight. Your body has a chance to gradually adapt to the changes.
Keep in mind that other factors can come into play as well, some weeks you will lose more weight than other weeks. And the time during the day that you weigh yourself also is important, for instance, whether you weigh yourself before or after a meal should be consistent.
Fiber helps to satisfy your hunger
A lot of people don't eat an adequate amount of dietary fiber and tend not to realize that it not only enhances weight loss, but has numerous health benefits as well. First, consuming high-fiber foods helps you feel fuller longer so you aren't tempted to overeat. Fiber also helps to keep blood sugar levels much more consistent so there's less swings in blood glucose levels, thus helping your eating habits and making weight loss easier. Finally, a diet rich in fiber helps "keep things moving" in your digestive system so you clean your colon and eliminate waste easier.
Reduce stress levels
Lastly, dealing with your stress better will help you lose fat more rapidly. Stress increases the cortisol within your body which in turn helps the accumulation of belly fat. In today's fast-paced life-style it can be difficult to try and stay completely stress free, but there are ways to help deal with it better so that it does not wreak havoc on your system. Try meditating everyday for 10-15 minutes, deep breathing exercises, or a soothing exercise such as yoga. Other sorts of physical exercise like walking, jogging, swimming, etc. also tends to be stress busters that will help you to relax.
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