People strive to lose weight for myriad reasons, and many fall into the fad diet trap promising real results fast. While there are certainly ways to accelerate your weight loss efforts, it’s important to understand that shedding pounds too quickly can actually backfire.
Like so many parts of life, safe, successful and sustainable weight loss is more about the journey and less about a scale-based destination and rapidly approaching deadline.
Add protein to your diet
Can help reduce appetite and help prevent the loss of muscle mass.
Limit your intake of refined carbs
Refined carbs are carbs that have had most of their beneficial nutrients and fiber removed.The refining process leaves nothing but easily digested carbs, which can increase the risk of overeating and disease
Drink More Water
Research shows drinking more water is associated with weight loss independent of diet and exercise. Ample water intake can help increase satiety and combat sugar cravings. Water is also necessary for lipolysis, the body’s process of burning fat for energy.
Add resistance exercises
Muscle burns more calories than fat.Adding resistance training to your weight loss plan is a smart idea not only because of the calories you’ll burn while working out, but also because of the “afterburn effect.”
Stand Up and Move More
One of the easiest ways to shed weight is to up your non-exercise activity thermogenesis. the energy expended for everything you do outside of eating, sleeping or exercising. Little changes like carrying your groceries instead of pushing a cart, parking farther away from the entrance to the mall, taking the stairs instead of the elevator or even tapping your toe can lead to hundreds of extra calories burned.Or try to stand more than you sit. Studies show that simply replacing sitting with standing leads to a greater daily energy expenditure, which directly translates into more calories burned and ultimately pounds shed.
Get enough sleep
Getting enough sleep is incredibly important for weight loss, as well as to prevent future weight gain.
Studies have shown that sleep-deprived people are up to 55% more likely to develop obesity, compared to those who get enough sleep. This number is even higher for children
Use smaller plates
Some studies have shown that using smaller plates helps you eat less, because it changes how you see portion sizes
Use whey protein
Most people get enough protein from diet alone. However, for those who don’t, taking a whey protein supplement is an effective way to boost protein intake.
One study shows that replacing part of your calories with whey protein can cause significant weight loss, while also increasing lean muscle mass
Use Fat Burner
Fat burners work by elevating your blood pressure and increasing your overall energy expenditure, which may eventually lead to weight loss over time. You should take precautions if you already have high blood pressure, though, because taking these supplements could lead to hypertension.