How can you lose weight safe and Fast?
What are the two keys for losing weight? Diet and exercise. Different studies show that stress levels can have a big impact on hunger, your body’s metabolism, weight, and belly fat. Small changes in your daily routine can bring a lot of change in your life and weight loss.
Here are 10 tips to lose weight safe and fast:
1. Do not skip breakfast
Skipping the morning meal can actually cause you to gain weight. A healthy breakfast meal will boot your body’s metabolism and give you the energy that you need to accomplish your daily tasks. Regularly eating a healthy breakfast can help you to lose excess weight and give you essential nutrients. A high protein breakfast will help you in the long run because it reduces the risk of fat accumulation in your body and gives you feelings of fullness all day.
2. Drink plenty of Water
Why should we drink lots of water? Well, water has no calories, its cholesterol-free and fat free, its also low in salt. Second, it also supresses your appetite. And thirdly, water aids your body to metabolize all that stored fat.
How? Well, if your kidneys do not have enough water, will they work properly? No. Your liver will step in as a backup, but it won’t do as good as a job as your kidneys do in metabolizing your fat. The fat thus remains stored in the body, and you gain a lot of unwanted weight. Therefore, as Dr. Donald Robertson of the Southwest Bariatric Nutrition Center says, “proper water intake is a key to weight loss. If people who are trying to lose weight don’t drink enough water, the body can’t metabolize the fat adequately.”
So, remember the more sodium you take in, the more water you will need to dilute it. Therefore, give your body what it sorely needs – water.
3. Cut down on added sugars
Added sugars can cause weight gain and are associated with other health issues like type 2 diabetes, obesity, and heart disease. Added sugars can and do contain extra calories with little or no nutritional value for your diet. The body digests added sugar more quickly and they tend to be less filling. So, if you want to lose your weight cut back on added sugars.
4. Do not overeat
Avoid overeating, eat and chew slowly for your body usually needs at least 20 minutes to register all the food you have eaten. Don’t stuff yourself if you are trying to lose weight. Only put on your table and your plate what you are planning to eat, and no more. If you are going to eat dessert, (which you probably shouldn’t do) don’t eat too much food and then stuff yourself with dessert at the end. Overeating can also lead to various negative health consequences. So, you should always take a balanced diet. If you’re cooking for a large family don’t eat all the food while you’re cooking.
5. Avoid excessive alcohol intake
Excessive consumption of alcohol can lead to liver damage which will affect your body’s metabolism for storing carbohydrates and fats. As a result, your body will end up storing more energy than it needs. This will make it even more difficult to lose weight. However, moderate use of alcohol has been shown to improve your health. (red wine) So, go ahead and have a drink or two. But don’t over-do it.
6. Eat plenty of fruits and vegetables
Fruits and vegetables are lower in calories, high in fiber, and many other essential nutrients that help you to lose weight.
Fruits and vegetables are linked to weight loss and many other disease healing benefits, like diabetes, high blood pressure, and heart diseases.
7. Drink green tea
Green tea contains many nutrients and antioxidants that increase the burning of fats and help you to reduce weight. Drinking 2-3 cups of green tea in a day can make a sufficient change in your weight loss. The degree of weight loss may vary from person to person according to the body’s metabolism.
8. Eat high fiber foods
High fiber foods promote weight loss because these are low in calories and give you a feeling of fullness. Fiber is only found in plant foods such as fruits, vegetables, legumes, whole grains, brown rice, lentil, and beans.
Dietary fiber can play two different roles. As it moves through our digestive tract, it absorbs water. Health professionals feel that it may also grab hold of many harmful agents and accelerate their removal from the body. Some soluble fibers are found to reduce the sugar and LDL cholesterol levels in the blood—a huge benefit for people with diabetes and heart patients.
How can knowledge about fiber benefit you? This knowledge suggests that you should add more vegetables, fruits and whole-grain products to your diet. Substitute whole-wheat bread for white bread. Also chose whole-grain cereals to eat for breakfast.
9. Eat less refined Carbs
Limiting carbohydrates in your diet is an effective way to reduce weight. Refined carbohydrates undergo different processing steps which decreases fiber and many other nutrients in the final product. Consumption of these foods will increase your appetite and blood sugar levels.
Hence, consume less refined carbs like pasta, white bread, pastries, white rice, and many breakfast bowls of cereal.
Reducing fat content is only part of the solution.
Processed foods are highly refined and contain high amounts of chemical additives, sugar and so on. They are totally absent in fiber.
This can result in a number of dreadful conditions such as constipation, hemorrhoids, and colorectal cancer. A report in the Lancet once stated: “Men with a low intake of dietary fiber had a three times higher risk of death from all causes than men with a high intake.”
10. Do Aerobic Exercise
Aerobic exercise is an effective way to burn calories and to improve your physical and mental health. Your body needs an increased flow of oxygen in order to reduce weight so that’s why aerobic exercise is an excellent way to reduce your fat.
Depending on one’s age and physical endurance you should try to elevate your heart rate through aerobic exercises.
This should always be done under your doctors’ supervision.