A simple change to your lifestyle can help you lose weight quickly. If you are looking to speed up weight loss, be mindful of the food you eat. Noticing where your extra calories come from is another step in making good choices in the short and long term.
It is certainly possible to lose 10 lbs in a week but it won’t be a pure body fat due to the calorie deficit needed to burn each pound of fat.
A lot of weight loss will certainly come from body fat, but you can also drop pounds by losing excess water weight.
Adopt one or more of these simple strategies to help lower your insulin levels and make your body get rid of stored carbs, which bind water.
1. Eat breakfast every day.
Many people think skipping breakfast helps them in cutting down calories, but they usually end up eating more throughout the day. All meals are important, but breakfast helps you start your day on the right track. Eat breakfasts that will fill you up to stave off cravings later in the day. Try a bowl of whole-grain cereal topped with fruit for your morning meal and include a source of lean protein plus filling fat(e.g eggs, unsweetened yogurt, nut kinds of butter, or nut) for a quick and nutritious start to your day.
2. Eat fewer carbs and more lean or low-fat proteins.
A low-carb diet is a very effective way to improve health and lose weight. Reducing your carb intake leads to a significant amount of weight loss, from both excess water weight and body fat. Try reducing starchy carbs and sugar and replace them with low-carb vegetables.
Additionally, eating plenty of lean or low-fat protein to each meal and snacks help keep you full and reduces your appetite; so you’re less likely to overeat.
3. Lift weights.
Exercise also one of the best ways to improve the appearance and burn fat. Resistance training such as weight lifting builds lean muscle tissue, which burns more calories. The more lean muscles you have, the faster you’ll lose weight. It also protects your metabolism and hormone level, which declines during dieting.
Strength training like push-ups, squats, or lunges also helps you lose weight quickly.
4. Reduce the intake of sugary beverages.
Liquid calories do not get us full as solid food does. Satisfy your taste with sparkling water with citrus, low-fat milk, water, or a small portion of 100% fruit juice. If you get hungry between meals, try a glass of low-calorie vegetable juice to hold you over.
Monitor your intake of soda, alcohol calories, sweetened coffee, and tea, these beverages add extra calories to your body.
Limiting alcohol can be a huge calorie saver as alcohol suppress the metabolism of fat, making it tougher for you to burn calories.
5. Try Intermittent Fasting.
Intermittent fasting is a pattern of eating which involves regular short-term fasts and taking meals within a shorter period during the day. It is another proven tool for dropping fat, it forces you to reduce the intake of calories since you are limiting your eating to a short window of time.
Studies have shown that short-term intermittent fasting, which is up to 24 weeks in duration leads to weight loss in individuals that are overweight.
6. Eat plenty of fiber.
Plenty of fiber in the diet will fill up quickly so you’re more likely to eat a reasonable portion.
Choose whole-grain breakfast cereals, whole-wheat pasta and bread, popcorn, peas, beans, and pulses, nuts, and seeds.
7. Drink plenty of water.
When you drink 1.5 liters of water a day, you would burn an extra 17,500 calories a year, which is about 5 pounds weight loss.
8. Get more sleep.
Getting less than the desired amount of sleep per night can slow down your metabolism. When metabolism is slow, the body may store unused energy as fat. When you don’t get enough sleep, your body lacks the energy to do its normal functions which includes burning calories.
9. Reduce the portion of your food.
If you reduce the portion of your food by 10%-20%, you would lose weight. Use smaller plates, it helps you eat a smaller portion. By using smaller bowls or plates, you will gradually get used to eating a smaller portion without going hungry.
10. Eat plenty of fruits and vegetables.
Fruits and vegetables are low in calories and fat, and high in fiber-three essential ingredients for weight loss.