Are you tired of getting up on the scale at the end of the week and staring at a number that refuses to drop? If you want to lose weight, you need to find a strategy that works for you without devastating your body (i.e, starving yourself).
That said, no one wants to get stuck on a sluggish diet forever. So what can you do to pick up the pace without compromising your health?
Well, we’re glad you asked. It’s time to take a look at our top 11 effective tips for losing weight fast!
But enough talk! Let’s jump right into this thing!
1. Catch Some Z’s
While the first thing most people think of when it comes to dieting is exercise and dieting, sleep plays a major role in facilitating weight loss. Aim to get 7-8 hours of sleep a night, and try to establish a sleep schedule where you go to bed and wake up around the same time every day.
Neglecting sleep results in the brain getting less time to make hormones like leptin, which help signal your body when the stomach is full. In addition, your metabolism will get sluggish, which means the calories in your body don’t get converted into energy and stay around as fat.
2. Watch What You Drink
Another great way to lose weight fast involves paying attention to what you drink. High-sugar drinks like soda and energy drinks will fill you up with excess sugar without the caloric intake, leading you to easily consume more sugar than you should because it doesn’t feel like you are.
Reducing how much alcohol you consume is a good idea too, as your liver will have more difficulty metabolizing what you drink the more alcohol you consume, leading to excess fat building in your body.
3. Prioritize Fruits and Vegetables
When trying to lose weight, look towards adding more fruits and vegetables to your diet. Besides all the vitamins and nutrients fruits and vegetables provide that other foods lack, they also have high concentrations of fiber. Fiber pumps the brakes on your digestion a bit to give your stomach a clearer picture of when it’s full, letting you feel satisfied longer with less food.
4. Strengthen Your Gut Bacteria
It sounds strange, but eating foods that promote healthy gut bacteria growth is a great way to lose weight. This is because gut bacteria helps keep your appetite in check, as well as pull more nutrients from the food you eat.
To give this gut bacteria a boost, eat fermented foods like yogurt or sauerkraut. Foods with high levels of prebiotic fiber (bananas, avocado, onion) are great choices as well.
5. Get Others Involved
If you think you’ll have difficulty trying to lose weight, considering bringing in a support team to keep you accountable. Tell your close friends or family your plans and ask if they have any tips for losing weight or if they can help give you reminders when you start to stray away from your plan.
If that doesn’t sound appealing, bringing a personal trainer aboard gives you a support system and an expert guide on how to lose weight, among other benefits.
6. Aim Towards Whole Grain
Losing weight doesn’t mean you need to skip carbs, but rather redirect the kind of carbs you eat. What you’ll want to look for is whole grain, as it carries more nutrients than processed grain. This is because processing grain involves stripping several pieces of the grain out, reducing the nutritional value and kicking out weight loss helpers like fiber.
7. Find New Ways to Exercise
Getting more exercise is a vital step towards helping you lose weight, but this doesn’t mean you need to start logging several hours a day at the gym. Try to find ways to get moving that are fun, whether it’s going for long walks in the woods or biking to a friend’s house.
You should also look for points during the day where you can stand up and move around a bit to break the monotony of sitting. even the tiniest bit of movement helps chip away at calories and give your metabolism a little push. Keeping track of how much physical activity you’ve done every day is another strategy that helps keep people motivated to exercise.
8. Watch Your Stress
Do your best to cut anxiety out of your life and remove or reduce stressors when you’re trying to lose weight. This is because your brain releases cortisol when stressed. This hormone prioritizes pulling sugar from the food you eat and blasting it through your body to give you increased energy (think fight or flight).
It also signals your body to eat more to replenish what it burns. However, the sugar you don’t use when cortisol kicks in will convert to fat, which means weight gain.
9. Don’t Skip Meals
As tempting as it can be to ditch a meal to reduce how many calories you intake, doing so slows your metabolism and keys your body up to want more food the next time you eat. This can lead to you overeating at meals and gaining more calories and fat than you would have if you balanced your meals out.
10. Prioritize Nutrients Over Calorie Count
When looking for what foods to eat while losing weight, try to focus more on nutritious foods than counting calories. If you take the pleasure out of eating, you’re increasing the chance you give up on your pursuits and then feel guilty for doing so, creating an irritating cycle of diet after diet with no change.
11. Spicy Foods and Capsaicin
Finally, indulging in a little more spicy food could help you lose weight fast! This is because spicy foods contain capsaicin, a hormone that will help your body metabolize your food faster. Spicy foods also require you to pace yourself so you don’t get a huge bite of spice, which helps prevent you from eating too much.
Now Use These Tips for Losing Weight Fast
So, now that you have these great tips for losing weight fast, where do you go from here? Well, if you want to get started burning calories with a top-tier exercise program, feel free to reach out to us and see how we can help!