Is losing weight one of your new year’s resolutions? Losing weight does more than helping you look good and boost your confidence. It also reduces the risk of contracting heart diseases and other lifestyle diseases. Read on for five effective ways to drop the extra weight and reach your goals.
1. Reduce sugar and refined carbohydrate intake
Excessive consumption of refined carbohydrates and sugars results in obesity, diabetes, and heart diseases.
Refined carbohydrates such as bread, white rice, and pasta are highly processed foods that no longer contain fiber and other nutrients. This means that they are quick to digest and convert to glucose. When excess glucose enters the blood, it produces insulin, which increases fat storage in the adipose tissues, leading to weight gain.
To lose weight fast, consider limiting the consumption of sugars and processed carbohydrates. Alternatively, swap these foods for healthier options, such as:
- Nuts, fruits, and seeds in place of sugary snacks
- Whole grain rice, pasta, and bread instead of the processed versions
- Fruit-infused water instead of sodas
2. Get enough sleep
One of the most overlooked yet crucial ways to lose weight is getting enough sleep. A good night’s sleep helps you lose weight by balancing the ghrelin, the hunger hormone, and leptin, the fullness hormone. It also inhibits the secretion of cortisol hormone, which facilitates fat storage, helping you cut the high-fat and carb foods cravings.
Be sure to get at least seven to eight hours of sleep every day to lose weight fast. If you often have trouble getting a good night’s sleep, consider investing in magnesium supplements. Magnesium supplements regulate stress and anxiety, manage symptoms of depression and improve gut health, improving the quality of your sleep. Get more info here about the role of supplements in losing weight and sleep quality.
3. Drink more water
Water is crucial to losing weight as it takes up room in the stomach, making you feel full for a more extended period, leading to the consumption of fewer calories. Water also increases metabolism and flushes toxins from the body. Be sure to drink at least two liters or eight to 10 glasses of water every day. However, if you want to lose weight fast, ensure that you drink water at least thirty minutes before consuming a meal.
4. Include proteins in all meals
Did you know that proteins can help you burn 80 to 100 calories within 24 hours? Proteins take longer to break into amino acids for your body’s muscles and organs to use, meaning you feel satisfied for an extended period. This makes it easier to resist high-fat and high-calorie foods.
5. Eat plenty of fiber
Plenty of fiber in your diet increases the feeling of fullness, leading to weight loss. It also feeds the healthy bacteria in your gut that regulates blood glucose levels that result in hunger. Be sure to eat at least 25 to 30 grams of fiber every day to lose weight quickly. Some excellent sources of fiber include peas, oats, beans, barley, fruits, vegetables, lentils, and nuts.
Losing extra weight is the first step towards achieving a healthier lifestyle. Consider implementing the above strategies to drop a few pounds fast.