A lot of people have one thing in common, when they decide to lose weight they would like to lose it fast. When attempting to lose weight losing it too quickly is not always the best way to go about it, mainly because a few of the approaches and fad diets used for reducing your weight rapidly can be unhealthy especially if you're doing it for any period of time.
However, there are some proven methods that can help to speed up weight loss without placing your health at risk:
Consume plenty of water
Drinking a sufficient amount of water and keeping hydrated is a great way to burn off more fat, and it's a great appetite suppressant as well. Health experts recommend eight glasses of water every day and even more on days that are hot and humid, or if you sweat excessively.
Do not eat too much sugar
Refined white cane sugar has a damaging effect on the body, namely because of the way it sharply elevates blood glucose levels. Too much ups and downs in your blood glucose levels causes a kind of yo-yo effect and at times will cause problems with the amount of insulin that the system produces.
There's few things more powerful than eliminating sugar from your diet plan - that includes fructose, sucrose, glucose, etc.. If you happen to have a sweet tooth you will find that agave and honey is a little bit better however, not by a lot.
You won't necessarily have to quit sweets completely - just simply choose healthier options to satisfy your sweet tooth.
Table salt and sodium causes you to retain water
By minimizing sodium intake you will help to accelerate weight reduction. Because salt helps you to retain water by cutting back on it you'll quickly begin to lose excess water weight. Also some individuals are sensitive to salt, and when those individuals eat too much salt it could contribute to hypertension and high blood pressure which can lead to serious health problems
Starving your body isn't good
People often believe that by dieting and significantly lowering caloric intake allows you to lose weight fast, although at first it may work in the beginning it has a tendency to have a negative outcome in the long run. Whenever you reduce calories for any amount of time your system eventually adapts and re-adjusts its metabolic process and uses up less fat. So in other words while decreasing calories you also slow the fat burning ability from your body at the same time.
A much better approach is to substitute healthy foods and snacks throughout the day, in other words eat more often and smaller meals all throughout your day as opposed to three big meals. This helps to keep your metabolism operating smoother, burning fat and losing weight. Not to mention that it helps to keep your hunger much more satisfied all throughout the day and your blood sugar levels will be more steady, thus you'll have much more energy. Also including a moderate amount of heart-healthy monosaturated fats (like those found in olive oil and avacados) will stop you from feeling hungry.
Burn more calories
Cardiovascular or aerobic exercises are known for their calorie burning abilities and is effective in developing a calorie deficit. To lose 1 lb you need to either decrease the amount you eat by 3500 calories, or work them off through physical activity such as exercise. Doing a mixture of both to cause a calorie deficit has been shown to be extremely effective. So, if you reduced your calories by 250 daily (1750 weekly), and burned off 250 calories daily (1750 weekly), you would lose 1 lb in a week. Which is a healthy and sensible way to lose weight. Rather than drastically trying to adjust to your body's changes doing it gradually will help the body to adapt and you'll be more likely to have long-term success.
Remember that other factors may come into play as well, some weeks you'll lose more weight than others. And the time during the day that you weigh yourself also makes a difference, for instance, whether you weigh yourself before or after a meal needs to be consistent.
Dietary fiber helps with weight loss
Most people don't eat an adequate amount of dietary fiber and don't be aware that it not only enhances losing weight, but has numerous health benefits as well. First, eating high-fiber foods helps you feel not as hungry longer so you aren't tempted to overeat. Dietary fiber also helps to keep blood sugar levels more consistent so there's less swings in blood glucose levels, thus helping your eating habits and making weight loss easier. Lastly, a fiber rich diet helps "keep things moving" in your intestinal tract so you clean your colon and get rid of waste easier.
Minimize stress
Lastly controlling your stress levels better can also enable you to lose weight quicker. Stress increases the cortisol in 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 remain entirely stress free, but it is possible to help to control it better so that it won't wreak havoc on your system. You can try meditating and performing deep breathing exercises or something like yoga or tai chi which makes you to breath more relaxed. Other kinds of physical activity such as walking, jogging, swimming, etc. also tends to be stress busters that will help you to calm down.
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