You see ads on TV promoting fat-burning diet programs, and social media influencers hawk supplements promising rapid weight loss. The best way to lose weight quickly is to make small changes to your daily habits.
Most experts recommend slow, steady weight loss over the long term. People who shed pounds too rapidly, through fad diets or extreme exercise, usually regain the weight back.
Exercise regularly
It may take a few weeks to get into the habit of exercising regularly, but once you do, it can be an essential component of your health and fitness plan. Try to exercise for at least 15 or 30 minutes a day, five days a week. If you feel like exercising for more than that, start small and gradually increase your time until it becomes a regular part of your daily or weekly schedule.
Make sure to track your food and calories using a journal or app. This can help you be more aware of what you’re eating and avoid mindless consumption. Also, find little ways to burn extra calories throughout the day – such as walking to work instead of taking the bus or parking further away from your destination.
Eat a healthy diet
One of the best ways to lose weight is to eat a healthy diet. Choose fruits, vegetables, and whole grains. Also, eat low-fat dairy and lean meats. Avoid fried foods, sugary drinks, and high-fat desserts.
Eating well can help you maintain a healthy weight and get all the nutrients your body needs. It can also help you lower stress levels, which is a big factor in weight gain.
Start each day with a mix of filling protein (eggs, yogurt, or nuts), fiber (vegetables, fruit, and whole grains) and heart-healthy fats (olive oil, canola oil, avocados). Reduce sodium intake by eating less processed foods. And limit added sugars to 6 teaspoons a day or less. (Learn how to read labels.) Sodium is found mostly in processed foods, while sugars are in sodas, ice cream, candy, and baked goods.
Drink plenty of water
A good rule of thumb is to drink a glass of water for every snack and meal. This will keep your metabolism humming along nicely. It is also recommended to avoid sugary drinks, as they can add on pounds. Instead, opt for healthy snacks like hard-boiled eggs and nuts.
It is also important to drink water before a meal. This will help your brain decode hunger from thirst and may prevent overeating. Additionally, drinking water can help you feel full in between meals, and it can also provide energy.
It is also a good idea to track your hydration levels in a food diary or journal. This will make you more aware of your habits and can be an effective tool for creating positive changes.
Avoid junk food
Junk foods are high in sugar and fat but low in essential nutrients like fibre, vitamins and minerals. They can cause weight gain and contribute to many health conditions including heart disease, diabetes and obesity.
Eating junk food on a regular basis can also cause you to feel tired, sick and irritable. It can also lead to poor memory and a weakened immune system. It’s important to avoid junk food as much as possible, especially if you want to lose weight.
Try to avoid junk foods by not keeping them in your house and eating them only when out and about. It’s also helpful to only snack on healthy foods like fruit, yoghurt and nuts. This can help you manage your cravings and get rid of your junk food addiction.
Get enough sleep
You might not realize it, but sleeping enough is just as important for weight loss as diet and exercise. Studies show that sleep deprivation makes it more difficult to lose weight. Insufficient sleep can cause a dip in insulin sensitivity and reduce fat oxidation, causing your body to store more calories as fat. It can also make it harder to stick to your diet and exercise routine.
Most adults need seven to nine hours of sleep each night. Research shows that getting less than seven hours per night can disrupt the balance of hormones that regulate hunger and satiety. This may lead to unhealthy eating behaviors, including cravings for ultra palatable foods and increased caloric consumption. Moreover, lack of sleep can increase cortisol levels, which in turn promotes fat storage.
