Is there a way to reduce my weight? Many people are asking this question. Simple answer is ‘yes’, there are many ways to lose a lot of weight fast. But your dedication is paramount. Because, most of the people have not much idea about the correct way of weight loss.
Majority think keeping fasting will cause weight loss. But it’s wrong. Keep fasting itself cannot reduce your weight. You should have a proper plan. It should combine with proper diet, exercises and your mental health.
There are hundred of diet plans circulating in the internet. Many of them may leave you feeling hungry or unsatisfied. Therefore you might find it difficult to stick to than other diets.
Here are 10-steps weight loss plan to lose weight faster.
1. Cut down carbohydrates
This is the most important step to loss weight fast. Carbohydrates are sugars and starches. Actually, carbs are the commonest cause of weight gain.
If you do this your hunger level also will go down. So, the amount you eat also may go down. Actually recent researches suggest that a low carb diet reduce your appetite. This will eventually reduce your blood sugar also. Then an amazing thing happens in your body. As there is low carbs in your diet, your body finds another source to make energy. Instead of burning carbs for energy, your body now starts burning stored fat for energy. Finally it will burn down your belly fat too.
You may not need weight loss pills or weight loss surgery. You can lose weight fast using this method. Studies have proven it.
Diabetes is the most dangerous problem associated with carbs. So, you can prevent diabetes related problems also. Such as damage to eyes, nerves, kidney and heart disorders.
Here are some food with high carbs contents:
- Sugar filled energy drinks
- Sugar loaded desserts – cakes, ice cream, pies, doughnuts
- Sauces with sugar
- Sugar high vegetables and fruits – beet roots, water melon
So you can reduce the content of sugars and starches in your food. Always consume low sugar food. And have healthy carb sources like oats, red rice, potatoes and fresh fruits. Check for the sugar levels in canned food. If it is very high never use them.
Here are some vegetables with low carbs:
- Swiss chard
2. Increase the amount of proteins and healthy fat
Cut down carbs and add good quality proteins and healthy fat. With this you can make a good balanced diet.
Evidence suggest that eating lots of protein may boost calorie expenditure by 80-100 calories per day.
Here are some examples for healthy protein sources:
- Meat – pork, beef, chicken and lamb
- Egg yolk
- Fish and other seafood – salmon, trout and shrimp
- Plant proteins – beans, soy and legumes
Every kind of fat are not dangerous. But majority are afraid to eat fat. So, I will list some healthy fat foods below:
- Olive oil
- Coconut oil
- Small fish – salmon, trout, mackerel, sardines and herring
3. Do some exercise
Exercises are very important for physical fitness. Studies show that people who do some physical exercises everyday are much more likely to lose weight and keep it off for a long time.
However, no need to do more exercises as most of you doesn’t have enough time. You can go to a gym at least few hours a week and lift weights.
4. Drink water before meals
Drink a glass of water just after getting up early in the morning. And also about 30 minutes before a meal.
5. Choose weight loss friendly foods
Are there weight loss friendly foods? Yes there are many foods:
- Green leafy vegetables – swiss chards, spinach, kale
- Whole eggs
- Lean beef and chicken breast
- Boiled potatoes
- Beans and legumes
- Cottage cheese
- Apple cider vinegar
- Whole grains
- Chili pepper
- Fresh fruits
6. Eat soluble fiber
Many studies show soluble fiber can promote weight loss. Here are some sources of soluble fiber:
7. Drink coffee or tea
Coffee and tea contains caffeine. Caffeine acts on your body in different ways.
It can reduce absorption of some particles in your food into the body. And also caffeine can increase your metabolism.
8. Take whole food
Whole foods are plant foods that are unprocessed and unrefined, or processed and refined as little as possible, before being consumed. Whole foods are healthier and less likely to cause overeating than processed food.
9. Eat slowly
Usually it needs about 15 minutes to get the signal into your brain that your tummy is full. So, if you eat quickly you may eat more and more food without any problem. To prevent that, you can eat slowly. Then within about 15 minutes you will feel that your tummy is full.
10. Sleep well
Apart from all, your mental health is the final most important thing. For that a good sleep is needed.
Finally we have discussed very important 10 steps in losing weight. Now you know the importance of correct weight loss and good healthy foods. Now it’s your turn to practice it properly.