How to lose weight fast- 3 safe and effective tips
Losing excess weight is necessary to keep yourself healthy and smart. If you are overweight or obese, you must lose some pounds to get to the right body weight. Losing weight is tough for many people. However, you can make it easy if you keep it simple and stick to the right plan.
Many people try doing different types of diets to lose weight but crumble soon. Weight reduction from different eating diets is complicated and tough. There are some simple ways to lose excess weight from your body.
You should reduce carbohydrate content in your diet, add some fruits and vegetables, cut down on sugar, do not eat high-fat content meals and do physical exercise like walking, jogging etc. In this article, we are going to tell you about safe and effective tips to lose weight fast.
Even though these tips are supposed to be safe but they might not be for people with diabetes or high blood pressure. In that case, a consultation with a top dietitian in Karachi is more appropriate.
1. Reduce carbohydrate and increase protein intake in your diet
To lose weight, you have to reduce the overall carbohydrate portion of your diet. Foods like rice, oats, potatoes, sugar, and desserts are an instant source of energy in the form of carbohydrates.
When you take them in an excess amount, your body saves them as fat in the different parts of the body. However, if you cut down the carbohydrate intake in your diet, that excess stored fat is broken down by the body and used.
In this way, reducing carbohydrate intake helps in reducing weight.
Moreover, reducing carbohydrate content in the diet keeps insulin level in control, that in turn reduce sodium levels due to which water weight is reduced. Low carbohydrate intake also reduces cravings and, keeps your hunger level down.
Therefore you end up eating less as compared to your eating habit.
Protein is an important constituent for keeping a healthy immune system. Moreover, it helps in building muscles, cartilages, nails and hair. If you are eating a low carbohydrate diet, then incorporate proteins in your diet as they keep you full for a long time.
It will help you in losing fat and building muscles if you are doing a workout with a high protein diet. They boost your metabolism and reduce hunger levels.
Therefore eventually you consume fewer calories. The protein-rich sources are chicken, egg, legumes, beans, soy, fish and meat.
2. Lift weights or do cardio to lose weight
Eating and working out both are important for losing weight. However, what you eat defines more about your body weight and shape. Furthermore, exercise has many benefits. It helps reduce weight, burn extra calories, keeps you fit, healthy and smart.
Lifting weight helps you build muscles, and tones up your body. Try doing it at least three times a week to lose weight and build muscles. Strength training keeps your metabolism fast that often decline during dieting. Workout releases endorphins that give you a feeling of pleasure and happiness and elevates your mood as well.
You can consider doing high interval intensity training (HIIT) to lose weight. According to research, five to ten minutes of high interval intensity training helps in losing weight as much as five-time as compared to regular exercise.
Incorporate it in your training regimen for three to four times a week to keep yourself healthy and to lose weight.
3. Practice portion control in your diet
Portion control plays a role in maintaining weight and losing weight. Whatever, you eat, you should eat that in moderation. Avoid excess intake of anything if you want to lose weight. People often mix portion control with serving size.
However, they both are different terms. Portion control refers to the total amount of food that you eat in a single setting. While serving size, refer to a particular amount of food that is standard to eat at a time.
Portion control is beneficial for healthy digestion as well as it keeps the blood sugar level under control. Since you do not overeat a particular food, it gets digested easily without causing bloating or indigestion. Consuming small meals from time to time also improves satiety level. Due to which you eat less. If you would starve for a long time, you would eventually eat more than recommended at the end of the day. Severe dieting and restricting food intake leads to binge eating.
Therefore controlling portion and eating well, both are important to lose weight. Moreover, you can eat everything in moderation in a portion control method even if you are on a diet.
Keeping a healthy weight and being in shape is extremely important for a person’s physical and mental wellbeing. Therefore eat healthily, sleep well, do exercise regularly and think positively to stay healthy and happy.
Try to incorporate fruits and vegetables in your diet. Also drink at least two to three liters of water in a day, as it helps in flushing out toxins from the body.
Losing weight is important but do that healthily. Do not rush to lose weight and if you are struggling, consult with the best nutritionist in Islamabad and make your weight loss journey successful. Be consistent, follow the right path and you will be there eventually.
It would take some time for the results to show, so be patient and do not get out of the track.