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Nowadays body weight is a common problem for every people. But there are many ways to lose weight. Today I will show you 6 secret ways on how to lose weight fast.
Best 6 tips on how to lose weight fast.
1. Implement long-term changes in your lifestyle and behavior.
Albertson advises against using the word “diet” when trying to lose weight. When you’re trying to lose weight, you don’t want to constantly think about food because dieting can be unpleasant and make you hungry. Instead, she recommends taking care of your body and prioritizing weight loss as a component of being healthy.
2. Concentrate on the first 5-10%
Instead of saying you need to lose 25 pounds and overwhelming yourself with what seems like an impossible goal, consider the health benefits that can result from even a small amount of weight loss.
Set more manageable goals, suggests Bennett. Losing just 5% to 10% of your body weight (TBW) can have a significant positive impact on your health and reduce your chances of developing conditions including type 2 diabetes, stroke, cardiovascular disease and various types of cancer.
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3. Eat less highly processed carbohydrates and sweets.
A study in the Journal of the American Medical Association found that what you eat is the most important factor in weight loss. Improving the quality of the foods you consume will make the pounds come off faster.
Cutting back on sugar and fast-digesting carbohydrates, suggests Bennett, as one of the healthiest ways to lose weight. “Specifically, you want to eliminate or significantly reduce your intake of high-glycemic-load items such as sugary snacks, processed carbohydrates, and soft drinks. Weight loss will accelerate if you stay away or eat less. Chips, crackers, and the like.
4. Eat more plants
According to research, a plant-based diet not only helps people lose weight but is also easier to follow than a low-calorie diet. In addition, it is rich in nutrients and offers a host of health benefits.
Albertson recommends starting with seven to nine servings a day and working up to five daily servings. “Start your day with a green smoothie, eat a salad or chopped vegetables with your lunch, and eat fruit for snacks and dessert,” she says. “For dinner, stir-fry more, add vegetables to your pasta dish and stir them into soup.”
5. Increase your protein.
Increasing your protein intake can reduce appetite and help stop loss of muscle mass.
According to Dr. Albertson, eating 25 to 30 grams of protein per meal — two scoops of protein powder or 4 ounces of chicken breast — can help you control your appetite and maintain a healthy weight. The ideal strategy is to make sure each meal contains one high-quality protein.
Additionally, Albertson claims that women over 50 need much more protein (1 to 1.5 grams per kilogram of body weight) than men and younger women (who need .8 grams of protein per kilogram of body weight per day). Women after age 50 need extra protein, especially during menopause because low estrogen levels reduce skeletal muscle growth, strength, and regenerative capacity.
6. Drink lots of water
According to research, water intake is associated with weight loss regardless of diet or exercise. Drinking plenty of water will help reduce sugar cravings and increase satiety. Water is also needed for the body’s process of burning fat for energy, known as lipolysis.
Jordan Morello, a Florida-based celebrity trainer who works for fitness platform Sweat Factor, recommends drinking 8 ounces of water eight times a day as minimum water consumption. Once they incorporate this guideline into their daily routine, my clients are often amazed at how much it can reduce cravings and help them feel full for the rest of the day.
Added water tricks again? Consider drinking two glasses of water before each meal. Studies have shown that this simple act can also speed up weight loss.
Additionally, a study published in the Proceedings of the Nutrition Society found that people who skip breakfast typically have poorer quality diets and consume less minerals such as vitamin D, calcium and iron.
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