How to quickly lose weight – easily, safely, and effectively
“In two decades I’ve lost a total of 789 pounds. I should be hanging from a charm bracelet.”
Weight loss can be a daunting task. Every time you turn around, there’s another new diet or weight loss program to try.
If you’re feeling overwhelmed and don’t know where to start, don’t worry — we’ve got you covered! This blog post will discuss the easy man’s way to weight loss. We’ll outline a simple plan that is easy to follow and doesn’t require any drastic changes to your lifestyle. So if you’re ready to lose weight finally, keep reading!
Weight loss is not always the answer to every health issue, but if your doctor has recommended it, here are some tips to help you lose it safely. To lose weight effectively, you need to lose between one and two pounds per week.
Many weight loss plans designed to help you shed pounds leave you feeling hungry or dissatisfied, or they cut out essential food groups and aren’t sustainable.
Here are some science-backed tips to help you lose fat quickly, safely, and effectively.
Cut back on refined carbohydrates
Cutting back on carbs is one way to help lose weight fast. You could either follow a low-carb eating plan or reduce refined carbs (such as white bread) and replace them with whole-grain foods.
When you do that, your hunger levels go down, and you generally consume fewer calories.
A low-carb eating plan involves using fat for energy instead of carbohydrates.
If you decide to eat more complex carbs, like whole grains, and a calorie deficit (a caloric restriction), you’ll benefit by having higher fiber and slowly digesting them. They’re more filling than regular bread, keeping you satisfied longer.
People should swap processed and sugared foods for more healthful alternatives. Good food swaps include eating more
- Vegetables, fruits
- Whole-grain rice, bread, and pasta instead of their white counterparts
- Nuts or seeds instead of high-carbohydrate snacks
- Instead of drinking soda, drink herbal tea and fruit-infused waters
- Smoothies with water or milk rather than fruit juice.
Eat more protein, fat, and vegetables
Aim to include a variety of foods at each meal. To balance your plate and help you lose weight, your meals should consist of:
Eating enough protein is essential to help maintain your health and muscle mass when trying to lose weight.
Evidence suggests that eating enough protein may help prevent diabetes, improve appetite, and control body weight.
Protein sources include:
- Meat: beef, poultry, pork, and lamb
- Fish and seafood: salmon, sea bass, trout, sardine, and shrimp
- Beans, legumes, quinoas, tempeh, tofu, and other plant-based proteins
Eat protein for breakfast
Protein can regulate appetite hormone levels to help people feel fuller. This is mainly due to a decrease in the appetite-stimulating hormone ghrelin and an increase in the satiety hormones PYY, GLP-1, and CCK.
Consider eating eggs, oatmeal, nut and seed butter (such as almond butter), quinoa porridge, canned sardines, or chia seed pudding for a high-protein breakfast.
Don’t be afraid to eat lots of leafy greens. They’re packed with nutrients, so you can eat lots of them without significantly increasing calories and carbohydrates.
All vegetables are nutrient-rich and healthy foods to include in your diet, but some, like potatoes, sweet potato, winter squash, and popcorn, are higher in carbs than others.
These vegetables are considered “complex” carbs because they contain fiber. But you may want to be careful about serving size when adding them to your plate.
Don’t be afraid of eating fats; make sure they are good.
Regardless of which type of eating plan you choose, your body still needs healthy fats. Both olive oil and avocado oil are good choices for adding to your diet. Nuts, seeds, and olives are delicious and healthy additions. Avocados are too!
It would be best if you used these fats in moderation because they contain a lot of saturated fat.
Practice intermittent fasting
Intermittent fasting is an eating pattern where you eat fewer calories for more extended periods throughout the day.
The most common intermittent fasts include the following:
Fast every other day and eat regular meals on non-fasting days. The (ADF), Alternate Day Fasting involves eating just 25–35% of the body’s energy needs on fast days.
The 5:2 diet: fast for two days out of seven. On fasting days, eat between 500-and 600 calories.
The 16/8 Method: Fast for 16 hours, then eat only during an 8-hour window. Most people eat from around noon to 8 p.m. A study on the 8-hour window found that restricting meals to this time frame results in fewer calories consumed and weight loss.
Learn to snack wisely
Many popular snacks today are not nutrient-rich but are high in calories. Refined grains like cereals, snacks, chips, crackers, and cookies are major culprits for weight gain. But so are calorie-packed drinks like juices and sodas.
Keep snacks under 300 calories for better weight control, and aim for healthy snack choices with at least 4g of fiber and 4g of protein to fill you out. Make sure to choose healthy snacks that are low in added sugar and salt.
Healthy snacks include:
- Peanut Butter
- Dried fruit
- Cottage Cheese
- Fruit Juice
- Vegetables and Dip
Please focus on the tastes, textures, temperatures, and smells of what they’re eating can help with controlling portions.
Mindful eating also means paying attention to what you’re eating and noticing when you’re overeating. It helps you identify any unnecessary snacking moments you may not realize are happening throughout the day.
Most importantly, avoid consuming foods that you don’t want to eat.
Mindful eating can shift the locus of control away from external authorities and cues and towards your body’s own internal wisdom. Finding out where your extra calories came from is another step to making better short- and long-term choices.
Start strength training
Strength training builds lean muscles, which burn more calories — at work, at rest, 24 hours a day, seven days a week. The more lean muscle mass you have, the faster your body will lose weight.
How do you start building your strength?
Do some push-ups, squats, or lunges. Use your free weights for simple bicep curls and tricep extensions at home or in your office.
Try mixing in some new abdominal, arm, back, and lower body exercises. Strength training just three or four times per week can help you lose weight quickly and improve your range of motion, stability, and posture.
You should focus on building muscle, not just the smaller muscles in the arms, but the larger ones in the legs and butt. You’ll notice a massive difference in how you look and feel after starting strength training.
Eat smaller portions
Train yourself to be able to eat more normal portions. The way to measure portion size is to use a food scale.
A good rule of thumb is to fill your plate with half non-starchy vegetables, a quarter lean protein, and a quarter whole grains or starchy vegetables.
Another way to measure portion size is by using your hand. A serving of meat should be the size of your palm, while a serving of rice or pasta should be the size of your fist.
A final way to measure portion size is by using standard serving sizes. For example, a single serving of meat is three ounces or the size of a deck of cards.
The best way to control portions is to be aware of how much you’re eating and avoid overeating.
Drink plenty of water
Drinking enough water helps you feel full and keeps your metabolism working correctly.
Water is essential for weight loss. It helps you feel full and prevents your body from retaining water. Drinking eight cups of water a day is a good goal, and you can add flavored waters or unsweetened fruit juices to make it more interesting.
Stay hydrated throughout the day by carrying a water bottle with you. Fill it up before you leave home in the morning, and finish it by the end of the day. If thirsty, drink some water instead of sugary drinks or alcoholic beverages.
- Cut back on refined carbohydrates
- Eat more protein, fat, and vegetables and have protein for breakfast
- Practice intermittent fasting
- Learn to snack wisely
- Eat mindfully
- Eat smaller portions
- Drink plenty of water
- Start strength training
Weight loss requires making some healthy changes to your lifestyle and eating habits. But don’t worry, these changes don’t have to be drastic. Minor tweaks can lead to significant results, and these eight tips are a great place to start. Remember, slow and steady wins the race!
Weight loss is a journey, not a destination. There will be ups and downs, but you’ll eventually reach your goal as long as you keep moving forward. And when you do, it will be all the sweeter.