Almost everyone wants to lose weight fast and healthy, due to an awareness of the ill-effects of obesity. This article will provide information on how to lose weight fast by eating healthy and staying fit…
Every individual wants to have a normal body weight to be in the pink of health always. Losing weight is not as simple as one thinks. It needs a lot of motivation, dedication and hard work. The need to lose weight fast does not mean you have to go on a crash diet or hit the gym with a vengeance. The body needs to undergo slow changes in terms of diet and exercise. But by changing a few things, you can lose weight fast and in healthy ways. There are some really easy methods to lose weight fast that include a healthy diet and a sensible exercise program which are really effective when it comes to weight loss.
An overweight person is at a high risk of many health related disorders like diabetes, heart diseases, high blood pressure, stroke and cancer, etc. In order to avoid these disorders, it is important to keep a check on your eating habits and your lifestyle. Skipping meals or starving yourself to lose weight is not a healthy option either. Excess hunger can make you binge or overeat, leading to unhealthy weight gain. So to lose weight fast and in a healthy manner, follow these methods for shedding the extra kilos in a healthy way.
The Quick, Natural and Safe Way!
A Strong Determination
The first tip on how to lose weight fast and naturally is to build your focus. You should be very clear of your goal, which in this case is healthy weight loss. So, for once, make up your mind that you would not abuse your body in any way by overeating. Instead, you would shape it up in the most desirable manner, by controlling your diet and increasing your physical activities.
Say No To…
The first thing that you should do is to avoid foods that are known to add layers of fat on your body. So, from now on, say bye bye to high sugar foods like cakes, pastries and candies, all processed foods, fried and oily foods such as potato fries, and all fast foods including pizzas and burgers! Carbonated drinks and alcohol do nothing but add empty calories to your body, so limit their consumption too and if you can, totally give them up!
Say Yes To…
Eat fruits and vegetables. They are low in calories and contain the essential nutrients needed by the body to stay healthy. Include fiber rich fruits and vegetables in your daily diet. Fiber keeps the body full for a much longer time compared to other foods and thus, in a way, reduces the overall food consumption. The protein rich foods too have the same effect on the body. Prepare your meal plans in such a way that you get the right amount of carbohydrates, fats, fiber, proteins and vitamins everyday, in order to lose weight naturally and fast.
Exercise, Exercise, Exercise
Those writing about losing weight you will find them all agreeing on one thing and that is – the fastest way to lose weight naturally is by exercising every day! Cardiovascular exercises such as aerobics, swimming, running and cycling, are recommended everyday for a minimum of thirty minutes. These should be complemented with weight training, floor exercises and resistance training, targeted at particular body parts. Arms, legs, back, hips, chest area, abdomen, neck, shoulders and feet – all should be exercised thoroughly. Initially, it would do you good if you join a gym and have an exercise program designed by a professional, especially for you. Follow this program to the core and be consistent, if you are really serious about your weight loss goal.
Get good sleep and proper rest
There are two other major factors when it comes to health, and these also matter during weight loss. One of them is sleep. Good sleep is critical for general health and mental well-being, and you are much more likely to succeed with any weight loss plan by making sure you get proper rest.
The other major factor is stress, which is critical for both physical and mental health. Inadequate sleep and excess stress can contribute to weight gain due to their effects on the hormones in the body. Therefore these factors need to be addressed when losing weight.
Best Fat Burning Exercise – High Intensity Interval Training
Of course, exercise can help with weight loss too, and there is one method that is particularly effective to lose weight fast and it is called High Intensity Interval Training (HIIT). This involves short periods of working out at a high intensity, such as sprinting outside, with moments of low-intensity such as walking in between. For example, sprinting for 15 seconds and then walking for 60 seconds, then repeating several times. These workouts don’t need to take long, 20 minutes can be more than enough. This really is the most effective training method to burn fat quickly and can be done outside, as well as in the gym, on a treadmill or stationary bike.
High intensity interval training increases human growth hormone release (a fat burning hormone) for up to 24 hours after a workout, and the body keeps on burning fat for a long time after the workout is complete.
I also recommend a few strength training sessions per week, this can help to lose weight because muscle burns a lot more calories than fat.
Some Do and Don’ts
There are some things that you should do and some that you should avoid, which can contribute immensely to your weight loss goals. Here is a complete list of such things.
The quickest way to lose weight naturally is by spreading your meals throughout the day. Take some more smaller meals, with small food portions, instead of less and bigger meals.
Start your day with an egg. Eggs contain vitamin B12, which researches show aids in weight loss. Also, have your last meal at least two hours prior to sleeping, so that the body is able to digest it, before it takes a rest position.
Sleep for seven to eight hours everyday. Researches have shown that people tend to eat more when they are stressed. Not giving the body rest and sleep adds to the stress, and thus can lead you to eat more. So, make sure that you have enough rest in a day.
An age-old effective home remedy for weight loss is to drink a glass of warm water in which juice of half a lemon and a teaspoon of honey have been added. This drink should be taken first thing in the morning, as it aids in digestion and the removal of toxins from the body which can otherwise accumulate as fats. Follow this home remedy conscientiously and very soon, you will see its positive results.
Besides the ones mentioned above, one of the fastest way to lose weight is by drinking plenty of water everyday. It will speed up your metabolism, help in better digestion of food, aid in tidying over your hunger pangs, plus will make your skin glow!
Losing weight is not as difficult as it is made out to be, provided you have the will power to carry out your plans. So, follow the above mentioned tips, be consistent in your efforts.
Supplements that can help to lose weight
There are a few essential micronutrients that can indirectly help with weight loss, and these are all substances you have heard of before.
Omega-3 fatty acids. It is believed that Omega-3 fats can help with weight loss. They may not make a massive difference but they should help a little bit, not to mention that they are good for your health. I recommend taking a fish oil supplement that contains EPA and DHA Omega-3 fatty acids.
Vitamin D3. Obesity has been associated with lowered blood levels of Vitamin D, and therefore I recommend supplementing with this vitamin. It also happens to be the easiest thing you can do to improve your health, and it drastically reduces chances of heart disease and cancer.
Iodine. If you don’t eat a lot of sea food then I recommend an iodine supplement. I don’t recommend large doses but getting a small amount of natural iodine from seaweed is great. A seaweed known as Kelp is your best option here.
Multivitamin. It is important to address all possible nutritional deficiencies and especially when following a restricted diet.
Chromium Picolinate. This one works very well for some people, especially for people with atypical depression. This supplement may reduce carbohydrate cravings.
Vitamin K2 and Magnesium. These supplements, Vitamin K2 and Magnesium, aren’t really going to help with weight loss, but they are very important for optimal health and wellness and therefore I recommend them too.
Green Tea. Drinking a few cups of green tea can actually help to lose weight fast, because it increases fat burning in the body.
Taking these supplements is not at all necessary because diet and carb restriction are the most important factors. But they can help a little bit, and may greatly improve general health.