How to Lose Weight Fast
Achieving weight loss goals is not difficult if you follow the right exercise and diet routine. Doing regular activities like jogging or walking at least 10,000 steps per day, and using smaller plates for meals will help you reduce your calorie intake.
However, avoid fad diets or severely limiting calories as this can backfire on your efforts. Getting more sleep also helps with weight loss.
Exercise regularly
According to the CDC, regular exercise burns calories and increases muscle mass, which improves your metabolic health. Ideally, it’s best to make physical activity a habit, so that you’re getting at least 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic activity each week. It’s also a good idea to incorporate strength training into your weekly routine.
A healthy lifestyle includes eating a balanced diet, including lots of fresh fruits and vegetables, whole grains, and lean protein; getting adequate sleep, lowering stress levels, and drinking plenty of water. In addition, incorporating small changes such as taking the stairs instead of the elevator and parking farther away when running errands can help you burn extra calories. Tracking your food in a journal or diary is another great way to be more mindful of your consumption and eat less.
Eat a healthy diet
There are many things that play into a healthy diet, including: regular exercise (aerobic and strength training); fresh vegetables and fruits; whole grains; lean meats and fish; nuts; low-fat dairy products; and limiting sugary drinks and processed foods. Keeping your stress levels in check is also important, as high levels of cortisol, the hormone that regulates metabolism, can make it difficult to lose weight.
To help you eat healthier, try to serve yourself smaller portions and avoid eating out of large bowls or from food containers. It is also helpful to eat more of your calories early in the day. This can help to boost your metabolism and stop you feeling hungry later in the day.
When choosing snacks, go for healthy options such as nuts, hard-boiled eggs, and turkey roll-ups. These are healthy, tasty alternatives to sugary snacks such as candy or cookies.
In addition to reducing your intake of sodium and added sugars, you should be increasing your consumption of protein. This can help you feel full and may even contribute to faster weight loss. A good source of protein is Greek yoghurt, beans, lentils, unsalted nuts and fish. Drinking water instead of sugary drinks is also a great way to cut down on calories.
Reduce your intake of saturated fat
In order to stay healthy, you should reduce the amount of saturated fat in your diet. This is because saturated fats are associated with higher levels of “bad” cholesterol and a greater risk of heart disease. However, it is important to note that a small amount of saturated fat is necessary in the body as it helps to provide energy and to absorb some vitamins.
The general recommendation is to limit saturated fat to no more than 10% of your calories per day, which works out to about 12 grams per day for a person who consumes 2,000 calories daily. If you have been diagnosed with heart disease or high cholesterol, your doctor may advise you to cut back even further.
Saturated fats can be found in a variety of foods, including red meat, dairy products and many baked goods. It is best to eat these foods only occasionally, and to choose lean meats and low-fat dairy products. You should also avoid fried foods as they often contain a lot of saturated fat.
When making meals, try to use liquid oils (such as canola or olive oil) rather than butter to cut down on the amount of saturated fat that you eat. You should also try to replace fatty cuts of meat with skinless chicken or fish. You can also try using skim milk instead of full-fat milk in your cooking, and you should look for fat-free or reduced-fat cheeses.
It is a good idea to compare nutrition labels on food packages to see how much saturated fat and total fat they contain. The % Daily Value of the saturated fat in a food is usually listed under “Fat”.
If you want to cut out some of the saturated fat in your diet, it’s best to gradually decrease the amount that you eat over time. This will help you to avoid feeling deprived and ensure that your body gets all the nutrients that it needs. In addition, it’s a good idea to try to replace some of the saturated fat in your diet with unsaturated fats, such as oils, nuts and avocados.
Eat less processed food
Many health experts recommend cutting processed foods from your diet to lose weight. However, avoiding processed food entirely can be difficult, especially for people without access to fresh foods. It is also important to remember that not all processed foods are bad, and some serve a useful purpose, such as filling nutritional gaps or providing a safe and convenient food supply.
Less-processed foods include raw or frozen vegetables, dried legumes (beans, lentils), whole grains (rice, quinoa, rolled oats) and fruits, and unprocessed dairy and protein sources such as plain yogurt, natural peanut butter and canned wild salmon. These foods are healthy and may help you lose weight.
If you are struggling to cut processed foods from your diet, write down why you want to make a change and post these reasons in your kitchen as a reminder. You can also try tracking everything you eat for a few days to become more aware of your food and beverage choices. This can also help you identify patterns such as mindless eating and stress-related snacking. This can lead to lasting behavior changes.
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Cascia Talbert is a Catholic mother of five special needs kids. In 2018 she published the book, "Taking Care of Your Family's Health and Well-Being, Saints to Turn to and the Catholic Faith," available anywhere books are sold. She is also a professional flutist and an Avon Independent Sales Representative. You can learn more about Cascia on the following websites, cjsfunandgames.com and avoncrystallake.com. She lives in the Chicago suburbs with her husband, children and Baby, the playful black kitty.
