If losing weight is one of your goals this year, you are in the right place. While it can be tempting to desire quick weight loss, it is essential to note that there is no quick fix. In fact, people who lose weight gradually are more likely to maintain a healthy weight in the long term.
Weight loss is more than a ‘diet,’ ‘program,’ or ‘supplement.’ It includes making ongoing lifestyle changes to everyday habits such as diet and exercise. Wondering how to lose weight safely and healthily? Here are eight easy ways to do it.
1. Get Active
Exercising is among the best ways to lose weight fast. Scientific research shows that lifting weights helps to burn calories and promote metabolism. Rubber Coated Hex Dumbells are great for weight lifting, and you can use them at the gym or home.
If lifting weights is hard for you, try doing cardio workouts such as swimming, cycling, running, and walking. Simple and inexpensive equipment like an abdominal roller and foldable treadmill can boost your cardio workouts. By getting active, you will not only lose weight but also promote general health.
2. Consider Intermittent Fasting
Intermittent fasting (IF) is an eating pattern whereby you engage in frequent short-term fasts and eat during a shorter period of the day. Research shows that short-term IF – up to 24 weeks can lead to weight loss for overweight persons. The most common IF method is the 16/8 method, where you fast for 16 hours and eat in the 8-hour window. For instance, the 8-hour window can be between noon and 8 pm, and you fast between 8 pm and 12 pm.
3. Eat Healthily
A weight-loss diet should include protein, a fat source, vegetables, and a small portion of complex carbohydrates. Proteins are fundamental in your body and promote your health and muscle mass as you lose weight. Food with adequate protein makes you feel full and reduces cravings and the desire to snack at night. Examples of healthy proteins include meat –beef, chicken, pork, fish, eggs, and plant-based proteins like beans and legumes.
Your plate should include a lot of leafy green vegetables since they are rich in nutrients and low in carbs and calories. You can eat healthy vegetables such as spinach, tomatoes, kale, broccoli, cabbage, cucumber, and lettuce. Do not avoid eating fats because you are losing weight. Your body still needs healthy fats, for example, olive and avocado oil.
4. Get Adequate Sleep
Sleep is beneficial to your body for many reasons, including preventing health problems, improving mood, increasing productivity, and boosting immunity. Also, it prevents weight gain and helps you maintain a healthy weight. Poor sleep increases your chances of weight gain and being obese. Research shows that insufficient sleep hinders metabolism and causes your body to store unused energy as fat. Subsequently, if you want to avoid weight gain and attain a healthy weight, get adequate sleep.
5. Don’t Skip Breakfast
Many people think that skipping meals such as breakfast is a good way to lose weight fast. However, it is not. Skipping breakfast makes you likely to eat more during the day. Also, breakfast is an important meal that kick starts your day. Research shows that people who take breakfast perform better throughout the day, both at school and in the workplace. For breakfast, eating whole-grain cereals, oats, eggs, nuts, and low-fat dairy is a good bet.
6. Eating Mindfully
If you want to lose weight, eat mindfully. This means you pay attention to how and where you eat. In today’s busy world, people barely consider how they eat. They eat hurriedly in the car, in the office, on the run, and while watching TV or playing games. As such, they are barely aware of the food they eat and the amount.
On your weight loss journey, you should be deliberate and mindful of what you eat. Here are several tips for eating mindfully to lose weight and keep it off.
- Eat slowly and avoid distractions such as TV, phone, and laptop. It allows your brain to detect the signals that you are full. Also, you avoid overeating, which goes a long way in weight loss.
- Eat foods that keep you full for hours instead of minutes.
- Stock your kitchen with healthy snacks and foods. Keep off junk food as much as you can.
- Cut food portions. Consider using small plates and cups to serve your food so that you eat less.
7. Be Cautious of Liquid Calories
Sweetened drinks like soda are notorious for containing vast amounts of calories. Also, they don’t make you feel full like solid food would. As such, refrain from taking sweetened drinks. Instead, take plenty of water to keep you hydrated. Natural juices and low-fat milk can also quench your thirst. Vegetable juice is also a good drink since it is nutritious and low-calorie. Do not forget to watch out for alcohol calories. You may reduce your intake or quit altogether.
8. Manage Stress
One of the best ways to lose weight is to manage stress. The current world has many stressors, ranging from work to family and other obligations. Initially, stress promotes the release of hormones like adrenaline and cortisol that reduce appetite.
Nevertheless, when cortisol stays in the bloodstream for long, it increases your appetite, and you tend to eat more. You can manage stress by spending time outdoors, relaxing, and engaging in yoga and meditation. Buying a yoga ball is an excellent place to start as you manage stress to attain weight loss.
Simple lifestyle tweaks can help you lose weight and keep it off permanently. Refrain from fad diets and supplements that promise weight loss quickly, only for you to regain it a few months later. The best way to reduce weight is to do it slowly for long-lasting results.
Use the weight loss tips outlined above for slow but sure weight loss. You will feel and look better while living healthier and productively. Inda Gym and Fitness helps you live a fit and healthy lifestyle to maintain your ideal weight. Contact us for high-quality home gym, studio, and commercial gym equipment.