Introduction
When one wants to lose weight, they are tempted to notice results as fast as possible. One is probably keen to see and feel a difference quickly. There are endless supplements, diets and meal replacement plans claiming to ensure rapid weight loss, but most of these lack any scientific evidence. However , there are some strategies backed by science that do have an impact on weight management. The strategies include keeping track of calorie intake, exercising, intermittent fasting and reducing the number of carbohydrates in the diet.
Read on to know some effective methods to lose weight safely and how to lose it gradually.
Safe rates of weight loss
The weekly rate of weight loss should be somewhat between 0.5kg and 1kg, that is between around 1lb and 2lb a week and that too, gradually. One might be in risk of health problems that include malnutrition and gallstones as well as feeling tired and well, if they are losing weight faster than 1 lb or 2lb a week.
10 Tips to lose weight safely
The step-by-step guide to help on the road to weight loss and better health is described below:
- Make a plan
Set a goal of achieving a desired weight. One needs to figure out exactly what they want to achieve. Working with a dietitian is a good idea but make a plan that covers weight loss needs.
- Eat more vegetables
Eating more vegetables for at least 50% of anything that one is having can help in better health and weight loss.
- Track diet and exercise
One should be aware of everything that they eat and drink each day. To do this effectively, log every item you consume in either a journal or an online food tracker.
- Limit added sugars
Take less than 10% of the daily calories from added sugars that are extra sugar in cookies, sugar sweetened beverages, cakes, Brownies and other items.
- Watch your drinks
To lose weight quickly, cut down calories from fluids such as juice, soda and alcohol. Replace them with drinks like lemon water, black coffee and unsweetened tea which are zero-calorie.
- Eating plenty of fiber
Eating plenty of fiber in the daily diet can increase the feeling of fullness, ultimately leading to weight loss. Some of the fiber-rich foods include- whole grain breakfast cereals, whole-grain bread, whole-wheat pasta, oats, barley, rye, peas, beans, pulses, nuts and seeds.
- Getting a good night’s sleep
According to a research recognized by NCBI (National Center for Biotechnology Information), insufficient amount or poor-quality sleep slows down the process in which the body converts calories to energy, known as metabolism. With less effective metabolism, the body may store unused energy as fat. Additionally, poor sleep can increase the production of insulin and cortisol, which prompts fat storage. One should try sleeping for at least 8 hours to increase the body metabolism, which ultimately helps in losing weight.
- Managing your stress levels
Stress activates the release of hormones such as cortisol and adrenaline, which at first decrease the appetite as part of the body’s fight or flight response. Try activities such as yoga, meditation, breathing and relaxation techniques, spending time outdoors such as walking or gardening to help manage the stress.
- Never skip eating breakfast
It’s important to eat breakfast to boost the metabolism after sleeping through the night. Be sure to eat breakfast which are high in protein such as eggs
- Drink water before meals
Drinking water before a meal boosts metabolism by 24-30% over a period of 1-1.5 hours, which helps in burning off more calories.
Apart from losing weight, people often seek to enhance their body after weight loss. Generally people try several diets and exercises to do so but unfortunately they can’t get rid of stubborn fat deposits from specific parts of the body. This is where liposuction plays an important role. It removes the fat from areas of the body that haven’t responded to diet and exercises.
The main objective of liposuction is to re-shape the overall body and eventually, making it slimmer and toned. Remember, liposuction isn’t a weight loss surgery so maintain an ideal weight (within 30 pounds) before considering liposuction.
Conclusion
By replacing refined carbs or reducing carbs, one will likely experience reduced appetite and hunger. This helps to maintain a weight loss plan.It’s important to remember that there is no quick way when it comes to weight loss. The best way to reach and maintain a healthy weight is to eat nutritious, balanced diets. With the low calorie intake, one can eat healthy food until they are full and still lose a significant amount of fat.
The weight loss period can go fast and safely as long as one follows a healthy lifestyle and eats a nutritious diet. It is also beneficial to exercise regularly for 30 minutes everyday.
