Many Americans wish to lose fat fast with all the new weight loss diets that are out. But is quick weight loss safe and effective? Today we will discuss some natural ways to lose weight fast and keep it off.
Slow but steady is the best way to lose weight.
Being that so many people want the benefits of weight loss, I can understand why shedding pounds fast is a hot topic.
While there are countless diets out there that encourage super-fast weight loss, many nutritionists and fitness experts agree that slow and steady wins this race. “Losing 1 to 2 pounds per week is a healthy, steady rate. Losing more than this in one week is usually dangerous,” says Jessica Mazzucco, a New York City-area certified fitness trainer and founder of The Glute Recruit, a personal training service.
Watch out for crash diets.
Crash diets that have you shedding oodles of weight in a week or two are destined to fail because they usually lead to rebound weight gain as soon as you inevitably stop following the severely restrictive diet. Many crash dieters regain all the weight they lost and sometimes add on more weight after finishing a fad diet.
Eat protein to lose fat fast
“Eating enough protein will help you stay satisfied and resist the temptation to snack excessively between meals,” says Mitzi Dulan, a registered dietitian and team nutritionist for the Kansas City Royals. She recommends calculating about 0.7 grams of protein for each pound of your current body weight. This will determine how much protein you should eat each day. I like to find my protein in lean beef, chicken breast and fish.
Drink plenty of water
I was not a fan of drinking water but knowing now that it keeps me hydrated and feeling better forces me to drink it more often. I am slowly ditching the sugary drinks like soda and juice. But if you find it difficult to meet your body-fluid needs with just water, you can also substitute it with some beverages that may aid fat loss. In that case, you might want to explore kombucha tea. Apparently, apart from aiding in fat burn, it is said to have numerous other benefits like helping in cancer and blood pressure treatment. Before giving it a try, however, it is natural to wonder how long does kombucha last? Well, it tends to have a good shelf-life, but you can find more detailed information online.
Write it down.
Documenting everything you eat will ensure you are on track with your calorie intake. If you write down what you eat after each meal you will not forget later.
Writing down your food and beverage intake is critical to weight-loss success, because it keeps you accountable,” Dulan says. “My clients often tell me their eating habits get worse when they stop logging their food intake.”
Eat three meals a day
There was a saying, “eat 3 three meals per day” then it switched to six small meals. Now nutritionists are saying to stick to three meals again for quicker weight loss.
“I have seen many people who are trying to lose weight graze all day long and never stop eating. Shifting to a three-meals-per-day mentality helps them to focus on eating a good source of protein and a whole grain along with fruits and vegetables at mealtime.”
We all know that exercise is one of the most important factors when it comes to fat loss. Thirty minutes of physical activity each day is ideal for your weight loss journey. It doesn’t matter if you spend those thirty minutes on a treadmill, jogging or riding pedal assist bikes, just as long as you’re consistent.
“To sustain weight loss, exercise often and switch up your workout routine around every four weeks,” Mazzucco says.
Make sure you add in high intensity interval training, strength training and cardio to get the best out of your workouts.
Get a good night’s sleep.
Sometimes we get so busy in our daily tasks that we don’t get enough sleep and stay on go mode. In fact, inadequate sleep can contribute to weight gain. So, if you can’t seem to fall asleep, then it might be a good idea to see experts in sleep medicine like those at Gwinnett Sleep and seek treatment. And it goes without saying that sleep is just as important as any other factor when it comes to sustainable weight loss.
Not sleeping enough can encourage you to make less-healthy food choices, engage in late-night snacking, and result in a spike in cortisol levels. Cortisol is a hormone that can encourage the body to preserve its fat reserves. Because sleep is so critical to health as well as weight loss, aim for 7 to 9 hours of sleep every night. If you do struggle with sleep, you might want to look into things that could help you sleep, such as CBD from Organic CBD Nugs, so that you are able to get this under control so that you can then focus on other aspects of your weight loss journey.
To say the least, slow but steady wins the race to lose fat fast. Find a routine that is easy for you to stick to that allows you to lose a couple pounds each week. Do not overdue yourself. Instead make small changes that you can stick to so you can sustain weight loss and maintain your weight.
Source: Howley K, Elaine. “11 Tips for Quicker Weight Loss” www.health.usnews.com October 12, 2021